CrossFit Kids | Forging the Future of Fitness

Wednesday, November 1, 2006

CrossFit Kids Halloween Workout

For Time

21-15-9

Box ( or hay bale ) Jumps

Thrusters ( with Dumb bells or Pumpkin)

Scale and modify by box jump height 10-24"

Dumbbell or Pumpkin weight 3#, 5# ,8#, 10#, 15#

Practice Hollow Rocks and Holds afterwards - for a description of Hollow Rocks Go to www.CrossFit.com and look at Exercises. Turn down the sound, the music may not be child appropriate.

Posted by Jeff Martin on 10/31

Tuesday, October 31st

CrossFit Kids - Dedication

Big Dawgs:
5-5-5-5-5
Thrusters (35-45#)

The Porch:
5-5-5-5-5
Thrusters (20-25#)

Pack:
5-5-5-5-5
Thrusters (15-20#)

Puppies:
5-5-5-5-5
Thrusters (10-15#)

Buttercups:
5-5-5-5-5
Thrusters (5-10#)

We are working on form today. Lift only enough weight that the reps are perfect!

Posted by Jeff Martin on 10/30

Monday, October 30th

CrossFit Kids - L Sits

Dewey wins the L sit competition! We had to use a sun dial to time his turn.

Big Dawgs:
3 Rounds
3 Maniac Muscle ups
20 Overhead Squats (20-25#)

The Porch:
3 Rounds:
3 Muscle ups
20 Overhead Squats (20-25#)

Pack:
3 Rounds:
3 Jumping Muscle ups
20 Overhead Squats (10-15#)

Puppies:
3 Rounds:
3 Seated or Squat Muscle ups
15 Tag the ground/Touch the sky squats (DB 3-5#)

Buttercups:
3 Rounds:
2 Seated or Squat Muscle ups
10 Tag the ground/Touch the sky squats (DB 1-3#)

Muscle up progression

Posted by Jeff Martin on 10/29

Sunday, October 29th

CrossFit Kids - Flying!

Big Dawgs:
5 Rounds
Run 200 M
10 Power Cleans (25-35#)
10 Supermans

The Porch:
5 Rounds
Run 200 M
10 Power Cleans (20-25#)
10 Supermans

Pack:
5 Rounds
Run 100 M
10 Power Cleans (15-20#)
10 Supermans

Puppies:
3 Rounds
Run 100 M
10 Power Cleans (8-10##)
10 Supermans

Buttercups:
3 Rounds
Run 100 M
7 Power Cleans (5#)
7 Supermans

Posted by Jeff Martin on 10/28

Saturday, October 28th - P.T. Test!

CrossFit Kids - Kipping

P.T. Test

Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held

Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)

Max Pull ups ( To Failure)
Full extension at bottom to chin over bar

Broad Jump (Distance)
Measure distance covered

Complete the test and report your scores here!

Posted by Jeff Martin on 10/27

Friday, October 27th

CrossFit Kids - Climb a Rope

Go Climb a Rope

For time

Big Dogs

4 rounds

3 Rope climbs (10 feet)

10 Jumping Squats

15 Towel Pullups

20 Becks Burpees

200 M Sprint

Porch

3 rounds

3 Rope climbs (10 feet)

10 Jumping Squats

15 Towel Pullups

20 Becks Burpees

200 M Sprint

Packmembers

3 rounds

2 Rope climbs (10 feet)

5 Jumping Squats

10 Towel Pullups

12 Becks Burpees

200 M Sprint

Puppies

2 rounds

2 Rope climbs (10 feet)

5 Jumping Squats

10 Towel Pullups

12 Becks Burpees

200 M Sprint

Posted by Jeff Martin on 10/26

Thursday, October 26th

CrossFit Kids - Caber Toss

Our CrossFit Kids record for "Cindy" is 39 rounds set last week by a 15 year old.

Big Dawgs
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Pack
"Lil Cindy"
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups (Assisted/ Beginner pull ups okay)
6 Push-ups
9 Squats

Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats

Buttercups:
How many rounds can you do in 6 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats