Sunday, September 24th
Mark two spots on wall one low and one chest high.
Big Dawgs
3 rounds
Run 400 M
Kick ten "goals" to the low spot
12 Burpees
Throw ten soccor throws to the high spot
12 Pull ups
Pack
3 rounds
Run 200 M
Kick ten goals to the low spot
8 Burpees
Throw ten soccor throws to the high spot
8 Beginner Pull ups
Puppies
3 rounds
Run 100 M
Kick ten goals to the low spot
8 Burpees
Throw ten soccor throws to the high spot
8 Assisted Pull ups or Ring rows
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Saturday, September 23rd, 2006
Colleen and Jerk
For 7 minutes with a continuosly running clock, perform one dumbell clean and three jerks at the end of the clean for a count of one. Work on form.
Report your total count to comments.
Big Dogs
10-15# Dumbells
Packmembers
8-10# Dumbells
Puppies
4-6# Dumbells
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Friday, September 22nd
CrossFit Kids
Beginner Pull ups
Big Dawgs:
21-15-9
Medicine Ball Clean/Wall Ball (8#)
Slam Ball/Broad Jump (8#)
Pull Ups
The Porch:
15-12-9
Medicine Ball Clean/Wall Ball (6#)
Slam Ball/Broad Jump (8#)
Pull Ups
Pack:
15-12-9
Medicine Ball Clean/Wall Ball (4#)
Slam Ball/Broad Jump (6#)
Beginner Pull Ups
Puppies:
15-12-9
Wall Ball (4#)
Slam Ball (4-6#)
Jumping Pull Ups
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Thursday, September 21st
In memory of My best friend Gus, my English Bulldog.
"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups
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Wednesday, September 20th
CrossFit Kids
Sprints
Eric H.
Big Dawgs:
Four rounds:
100 M hill sprint
2 muscle ups
10 heaving snatch balances (15#)
*If you do not have rings do 8 pull ups and 8 dips per round.
** If you do not have a hill run 200 M
The Porch:
Four rounds:
100 M hill sprint
3 Jumping Muscle ups
10 heaving snatch balances (10#)
*If you do not have rings do 6 pull ups and 6 dips per round.
** If you do not have a hill run 200 M
Pack:
three rounds:
50 M hill sprint
3 Seated muscle ups
10 heaving snatch balances (PVC-5#)
*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.
** If you do not have a hill run 100 M
Buttercups:
three rounds:
50 M hill sprint
3 squat muscle ups
10 heaving snatch balances (PVC#)
*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.
** If you do not have a hill run 100 M
(0) Comments
Monday, September 18th
Big Dawg:
30 Thrusters 15-20#
30 Squats
Run 200 M
30 Shoulder Press 15-20#
30 Sit ups
Run 200 M
30 Push Press 15-20#
30 Walking Lunges
Run 200 M
30 Push Jerks 15-20#
30 Long Jumps
Run 200M
The Porch:
20 Thrusters 15-20#
20 Squats
Run 200 M
20 Shoulder Press 15-20#
20 Sit ups
Run 200 M
20 Push Press 15-20#
20 Walking Lunges
Run 200 M
20 Push Jerks 15-20#
20 Long Jumps
Run 200M
Pack:
15 Thrusters 10-15#
15 Squats
Run 100 M
15 Shoulder Press 10-15#
15 Sit ups
Run 100 M
15 Push Press 10-15#
15 Walking Lunges
Run 100 M
15 Push Jerks 10-15#
15 Long Jumps
Run 100M
Puppies:
15 Thrusters PVC-5#
15 Squats
Run 50 M
15 Shoulder Press PVC-5#
15 Sit ups
Run 50 M
15 Push Press PVC-5#
15 Walking Lunges
Run 50 M
15 Push Jerks PVC-5#
15 Long Jumps
Run 50M
Please post your time to comments
(0) Comments
Sunday, September 17th
CrossFit Kids Rope Climbs
CrossFit Kids
Rope Climbs
Big Dawgs:
3 rounds
Run 400M
15 Pull ups
100 Punches on heavy bag or 150 in the air
15 Hang Power Cleans X 20-25#
The Porch:
3 rounds
Run 400M
10 Pull ups
75 Punches on heavy bag or 100 in the air
15 Hang Power Cleans X 15-20#
Pack:
3 rounds
Run 200M
10 Pull ups or 12 Jumping pull ups
50 Punches on heavy bag or 75 in the air
12 Hang Power Cleans X 10-15#
Puppies:
3 rounds
Run 100M
5 Pull ups or 8 Jumping pull ups
35 Punches on heavy bag or 60 in the air
10 Hang Power Cleans X 5-10#
Muscle up progression from CrossFit Kids Magazine September Edition
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