Saturday, Septtember 9th
Jumpy Helen
Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups
Pack:
3 rounds of
21 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups
Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups
* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.
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Thursday, September 7th
Big Dawgs:
Use and 8-10# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 100 yards
How long does it take you to go 100 Yards?
Pack:
Use and 6# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 75 yards
How long does it take you to go 75 Yards?
Puppies:
Use and 4# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 50 yards
How long does it take you to go 50 Yards?
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Wednesday, September 6th
CrossFit
Tired Dawgs
Big Dawgs:
10# Wallball
15-20# Kettlebell swing
Broad Jump
30# Clean
10# OHS
Perform each exrercise for 45 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.
Pack:
5-8# Wallball
10-15# Kettlebell swing
Broad Jump
10-20# Clean
PVC OHS
Perform each exrercise for 45 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.
Puppies:
4# Wallball (6ft. target)
8-10# Kettlebell swing
Broad Jump
PVC-10# Clean
PVC OHS
Perform each exrercise for 30 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.
Count each rep and report your scores to comments.
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Tuesday, September 5th
CrossFit Trainer
Connor Martin at 14,
Connor was patient with his progress and slowly worked up to where he is today. With Crossfit, like many things in life, making sure your foundation is solid is key to progressing later on.
Big Dogs
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 15-20# Bar
Pack
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 10-15# Bar
Puppies
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 5-10# Bar
Buttercups
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance PVC pipe or Broomstick
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Monday, September 4th
Keegan M.
Slacklining at Brand X
Perhaps Surfing is good for something!
Big Dogs
3 rounds
Sprint 100M
20 Thrusters 15-25# Bar
20 Situps
Pack
3 rounds
Sprint 100M
20 Thrusters w/ 8-10# DB's
20 situps
Puppies
3 rounds
Sprint 75M
20 Thrusters 5-8# DB's
20 Situps
Buttercups
3 rounds
Sprint 50M
20 Thrusters 3-5# DB's
20 Situps
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Sunday, September 3rd 2007
Play Day!!!!
Get a group of friends together and play. Catch One Catch All One person in the group is chosen to be "it". The first person that is tagged becomes "it" as well. As people are caught they join "its" team and continue trying to catch people. The last person caught is "it" for the next round.
(1) Comments
Saturday, September 2nd
CrossFit SlamBall!
Austin K. Trainer Seans Medicine Ball Suicide Run For the kids we use a 4#, 8#, and 12# medicine balls. (You can use weights or other objects if you want. Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 4#, 8# and finally the 12#. Sprint to the 4# ball pick it up sprint back to the starting line; turn and sprint to the 8# ball pick it up sprint back to the starting line; turn Sprint to the 12# ball, turn and sprint to the starting line. Big Dawgs: 5 rounds, rest only long enough to set the course back up. Pack: 5 rounds, set the course back up and rest 15 seconds. Puppies: 3 rounds, set the course back up and rest 15 seconds.
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