CrossFit Kids | Forging the Future of Fitness

Sunday, October 1st

Belt Test

Big Dawgs:
21-15-9
Medicine Ball Thrusters (14-15#)
Pull ups

Pack:
21-15-9
Medicine Ball Thrusters (8-10#)
Pull ups

Puppies:
21-15-9
Medicine Ball Thrusters (4-6#)
Pull ups (Jumping Pull ups or Beginner Pull ups)

Posted by Jeff Martin on 09/30

Saturday, September 30th

CrossFit Kids
Goblet Squats

Big Dawgs:
Run 200 M
15 Goblet Squats X 15#
15 Situps
Run 200 M
15 Medicine Ball Deadlifts X 14-16#
15 Toes to bar
Run 200 M
15 Medicine Ball Cleans X 14-16#
15 Knees to Elbows
Run 200 M

Pack:
Run 200 M
10 Goblet Squats X 10#
10 Situps
Run 200 M
10 Medicine Ball Deadlifts X 10#
10 Toes to bar
Run 200 M
10 Medicine Ball Cleans X 10#
10 Knees to Elbows
Run 200 M

Puppies:
Run 200 M
10 Goblet Squats X 5#
10 Situps
Run 200 M
10 Medicine Ball Deadlifts X 4-6#
10 Toes to bar
Run 200 M
10 Medicine Ball Cleans X 4-6#
10 Knees to Elbows
Run 200 M

Posted by Jeff Martin on 09/29

Friday, September 28th

Sometimes the Push up circle does not go so well.

"Lil Murph"

Big Dawgs

For time:

1/2 mile Run

50 Pull-ups

100 Push-ups

150 Squats

1/2 mile

Run Partition the pull-ups, push-ups, and squats as needed.

The Porch:

For Time:

1/2 mile Run

35 Pull-ups

70 Push-ups

120 Squats

1/2 mile Run

Pack:

600 M

25 Pull-ups (or beginner pull ups)

50 Push-ups

75 Squats

600 M

Puppies:

400 M

15 Pull-ups (or beginner pull ups)

40 Push-ups

65 Squats

400 M

Buttercups:

200 M

10 Pull-ups (or beginner pull ups)

30 Push-ups

Squats 200 M

Posted by Jeff Martin on 09/28

Thursday, September 28th

CrossFit Kids
Headstands

Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
(our CrossFit Kids record is 14 rounds set by a 14 year old)

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups

Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Assisted One legged squats, alternating
7 Beginner Pull-ups

Please post your group and number of rounds completed.

Posted by Jeff Martin on 09/27

Wednesday, September 27th

CrossFit Leapfrog

Big Dawgs:
5 Rounds
100 M Sprint
3 Muscle ups
10 Pressing Snatch Balances X 15#

The Porch:
5 Rounds
100 M Sprint
6 Jumping Muscle ups
10 Pressing Snatch Balances X 10#

Pack:
3 Rounds
100 M Sprint
3 Seated Muscle ups
10 Pressing Snatch Balances X 10#

Puppies:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X 5#

Buttercups:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X PVC

Muscle up progression Video

Pressing Snatch Balance Video

Posted by Jeff Martin on 09/26

Tuesday, September 26th (P.T. Test)

CrossFit Soccer

A Birthday and Two Goals

Do one set of the following:

Max Pull ups

Max Pushups

Max situps in two minutes

Max squats in one minute

Standing broad jump (report distance jumped)

Please post your scores.

Posted by Jeff Martin on 09/25

Monday, September 25th

CrossFit Kids
Kilt Day
Handstand Push ups

Post your time for the following:

Max deadhang on the pull up bar.
rest one minute
Max hang on pull up bar with chin above bar.
rest one minute
Max hang with only right arm.
rest one minute
Max hang with only left arm.
rest one minute
Max hold on dip bars
rest one minute
Max hold in handstand

Posted by Jeff Martin on 09/24