CrossFit Kids | Forging the Future of Fitness

Saturday, September 16th

CrossFit Kettlebell Swings
Delaney T.

Big Dawgs:
5 rounds of:
10 Snatch Grip Deadlift 20-25#
10 Medicine ball throws for distance 8# ball
10 long jumps
100 M run

The Porch:
4 rounds of:
10 Snatch Grip Deadlift 20-25#
10 Medicine ball throws for distance 8# ball
10 long jumps
100 M run

Pack:
3 rounds of:
10 Snatch Grip Deadlift 15-20#
10 Medicine ball throws for distance 4-6# ball
10 long jumps
100 M run

Puppies:
3 rounds of:
10 Snatch Grip Deadlift 10#
10 Medicine ball throws for distance Soccer ball 2-3# ball
10 long jumps
50 M run

Posted by Jeff Martin on 09/15 at 09:35 PM
(0) Comments

Friday, September 15th

The results of a carefully crafted fitness program.

Thank you CrossFit!

Big Dawgs:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (10# ball)

Pack:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:
2 Rounds of:
10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Posted by Jeff Martin on 09/14 at 09:15 PM
(0) Comments

Thursday, September 14th

Crazy Monkey
CrossFit Style

Big Dawgs
5 rounds
Run 200 M
25 Wall Ball 8-10#

Pack
3 rounds
Run 200 M
20 Wall Ball 6-8#

Puppies
3 rounds
Run 150 M
20 Wall Ball 4-6#

Buttercups
3 rounds
Run 100 M
10 Wall Ball 4-6#

Posted by Jeff Martin on 09/13 at 08:57 PM
(0) Comments

Wednesday, September 13th

CrossFit Soccer

Big Dawgs
21-18-15-12-9-6-3
Pull ups
25-35# Push press

The Porch:
21-18-15-12-9-6-3
Pull ups
20-25# Push press

Pack:
18-15-12-9-6-3
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
15-20# Push press

Puppies:
18-15-12-9
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
10-15# Push press

Buttercups:
18-15-12-9
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
PVC-10# Push press

Posted by Jeff Martin on 09/12 at 07:45 PM
(0) Comments

Tuesday, September 12th

Kettlebell swings
Keegan M.

Big Dawgs:
How many rounds can you do in 15 minutes of?
200 M sprint
3 Rope Climbs (15')
10 Monkey Hangs
15 Kettlebell Swings (15-20#)

The Porch:
How many rounds can you do in 15 minutes of?
150 M sprint
2 Rope Climbs (15')
8 Monkey Hangs
12 Kettlebell Swings (15-20#)

The Pack:
How many rounds can you do in 10 minutes of?
150 M sprint
2 Rope Climbs (15')
6 Monkey Hangs
12 Kettlebell Swings (10-15#)

Puppies:
How many rounds can you do in 10 minutes of?
100 M sprint
2 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (10-15#)

Buttercups:
How many rounds can you do in 10 minutes of?
100 M sprint
1 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (5-8#)

Posted by Jeff Martin on 09/11 at 08:34 PM
(0) Comments

Monday, September 11th

CrossFit Soccer
Keegan M.
Tough Game

Big Dawgs:
7 rounds for time of:
8-10# Medicine Ball clean thruster X 15
15 Push-ups

Pack:
5 rounds for time of:
5-8# Medicine Ball clean thruster X 15
15 Push-ups

Puppies:
5 rounds for time of:
3-5# Medicine Ball clean thruster X 10
10 Push-ups

Posted by Jeff Martin on 09/10 at 07:44 PM
(0) Comments

September, Sunday 10th

Kettlebell Swings
Harryson F.

Big Dawgs:
21-15-9
Bear Complex 15-20#
Knees to Elbows

The Porch:
21-15-9
Bear Complex 10-15#
Knees to Elbows

The Pack:
15-12-9
Bear Complex 10-15#
Knees to Elbows

Puppies:
12-9-6
Bear Complex 10#
Knees to Elbows

Buttercups:
Bear Complex PVC or Broomstick
Knees to Elbows

Post Time To Comments

* Bear Complex
Hang Power clean
Front Squat
Push press
Bring bar down behind neck
Back squat
Push press
Repeat

** If you cannot do Knees to Elbows, hang and bring knees up as high as possible.

Afterwards:
4 rounds of:
Max L sit holds
Max Handstand holds

Knees to Elbows