Friday, September 1st

CrossFit Kids action photo - Pict0076_1

Connor K. Slacklining
at Brand X
Slacklining provides a wonderful tool for body control and kids love it !

Scale this workout according to ability/capacity.

Younger and/ or new CrossFitters should use 1-5# DB 's , Intermediate 5-8# DB's,and older more advanced 8-10#DB's. Work on form, position of feet (below hips) full extension (elbows near ears) and a good steady speed going up and down.

15 DB Shoulder Press
15 Reverse Push up (Feet elevated)
15 DB Push Press
15 Reverse Pushups (Feet elevated)
15 DB Thrusters
15 Reverse Pushups (Feet elevated)

Posted by Jeff Martin on 08/31

Thursday, August 31st

CrossFit Kids action photo - Pict0010

CrossFit Kids

Elevated Push ups

Eric H.

Big Dawgs:
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
(If you find this super easy, and you did all the reps with good form, it may be time for you to move up!)

The Porch:
For time:
40 Pull-ups
40 Push-ups
40 Sit-ups
40 Squats

Pack:
For time:
20 Pull-ups or assisted
20 Push-ups
20 Sit-ups
20 Squats

Puppies:
For time:
10 Pull-ups or assisted
10 Push-ups
10 Sit-ups
10 Squats

Post your times to comments!

"After a year, Connor graduated to the puppies version of the adult workouts and did that level for almost a year. Last year he moved up again and began using heavier weights. This past January he made a resolution to try and do the CF workouts on the mainpage as Rx’d. At 120 pounds Connor is turning in performances and times that begin to rival adult men’s. He is capable of doing that because the groundwork has been correctly and successfully laid." Next months CrossFit Kids Magazine will have an article discussing laying a good foundation for future CrossFit success.

Posted by Jeff Martin on 08/30

Wednesday, August 30th

CrossFit Kids action photo - Keegan

CrossFit Soccer

Keegan M.

Soccer throws!

Big Dawgs:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot.  For every time you miss do:
50 yard sprint
5 tuck jumps
10 pushups
50 yard sprint (back to the starting point)
10 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again. 
Continue for 12 minutes.

Pack:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot.  For every time you miss do:
50 yard sprint
3 tuck jumps
8 pushups
50 yard sprint (back to the starting point)
8 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again. 
Continue for 10 minutes.

Puppies:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot.  For every time you miss do:
25 yard sprint
3 tuck jumps
5 pushups
50 yard sprint (back to the starting point)
5 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again. 
Continue for 10 minutes.

Please post:
Number of rounds

Homebase

Posted by Jeff Martin on 08/29

Tuesday, August 29th

CrossFit Kids action photo - Crossfit_rope_climb   

      
CrossFit Rope Climb
Delaney T.

                                                                                                                                                                           Big dawgs:
3 rounds
run 200 M
2 rope climb (10 feet)
20 Box Jumps (18" box)

Pack:
3 rounds
run 200 M
1 rope climb  (10 feet)
15 Box Jumps  (12" box)

Puppies:
2 rounds
run 200 M
1 beginner rope climb
12 Box Jumps (10" box)

Posted by Jeff Martin on 08/28

Monday, August 28th

CrossFit Kids action photo - Img_2359_3

Ring Push ups

David S.

Big dawgs:
3 Rounds
Sprint 100M
15 Ring Push Ups
20 Pull Ups

The Porch:
3 Rounds
Sprint 100M
10 Ring Push Ups
20 Pull Ups

Pack:
3 Rounds
Sprint 100M
10 Push Ups
15 Pull Ups (When you cannot do anymore regular pull ups fill in with Beginner, Jumping or Assisted)

Puppies:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

Buttercups:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

CrossFit Kids Magazine 

Posted by Jeff Martin on 08/27

 

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