CrossFit Kids | Forging the Future of Fitness

Tuesday, October 18th - Daddyzgirl

CrossFit Kids - A Little Help.

This workout was made up by one of our CrossFit Kids and is named Daddyzgirl.

Big Dawgs:
5 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

The Porch:
4 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Pack:
3 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Puppies:
2 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Please post your time to comments.

Posted by Jeff Martin on 10/17 at 06:20 PM
(2) Comments

Tuesday, October 17th

CrossFit Kids - Sprints

Mark two parallel lines 30 feet apart. A sprint to the far line, tag the line, and returning to the starting line is called one pass.

Big Dawgs:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 25 Burpees
Round Two:
Complete two passes
Do 25 Wall Balls (10-14# ball)
Round Three:
Complete three passes
Do 25 Squats
Round Four:
Complete three passes
Do 25 Burpees
Round Five:
Complete two passes
Do 25 Wall Balls (10-14#)
Round six:
Complete one pass
Do 25 Squats

Pack:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 15 Burpees
Round Two:
Complete two passes
Do 15 Wall Balls (8-10# ball)
Round Three:
Complete three passes
Do 15 Squats
Round Four:
Complete three passes
Do 15 Burpees
Round Five:
Complete two passes
Do 15 Wall Balls (8-10#)
Round six:
Complete one pass
Do 15 Squats

Puppies:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 10 Burpees
Round Two:
Complete two passes
Do 10 Wall Balls (4-6# ball)
Round Three:
Complete three passes
Do 10 Squats
Round Four:
Complete three passes
Do 10 Burpees
Round Five:
Complete two passes
Do 10 Wall Balls (4-6#)
Round six:
Complete one pass
Do 10 Squats

Posted by Jeff Martin on 10/16 at 07:34 PM
(3) Comments

Monday, October 16th - Funky Fran

CrossFit Kids - Delaney at Sage Burgeners Seminar

Funky Fran

Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups

The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups

Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups

Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Race you to the Car ?
An article on competition in this months CrossFit Kids Magazine

"Michael Yon is a former Special Forces operator who retired from the U.S. military but still visits American troops around the world, writing about what they do. Yon has his own Web site. Before he began posting reports on the Internet, he wrote about his life in a book called “Danger Close,” and one of the things he says in that book was that when he was in the Army, he could do 47 consecutive pull-ups.

Yon does not say whether those were CrossFit-style kipping pull-ups, but it’s interesting that he remembered the total number, don’t you think? The reason Yon remembered is because he and his buddies used to have pull-up contests............

.........Almost two hundred years ago, the Duke of Wellington, one of the few generals to defeat Napoleon and his armies in combat, declared that the famous Battle of Waterloo was “won on the playing fields of Eaton.” What the Duke meant was that his British soldiers learned teamwork and determination as boys playing games in the schools from which many of them had graduated."

What are your thoughts on competition?

This months CrossFit Kids Magazine is now available on line!
CrossFit Kids Magazine

Posted by Jeff Martin on 10/15 at 07:14 PM
(0) Comments

Sunday, October 15th

Big Dawgs:
Use a single 12-15# dumbbell
100 m waiters walk
25 TGU
25 swings (Santa Cruz style)
25 goblet squats
25 push press (alternate sides)
25 cleans (alternate sides)
25 push jerks (alternate sides)
100 m suitcase carry

The Porch:
Use a single 12-15# dumbbell
100 m waiters walk
15 TGU
15 swings (Santa Cruz style)
15 goblet squats
15 push press (alternate sides)
15 cleans (alternate sides)
15 push jerks (alternate sides)
100 m suitcase carry

Pack:
Use a single 8-10# dumbbell
100 m waiters walk
20 TGU
20 swings (Santa Cruz style)
20 goblet squats
20 push press (alternate sides)
20 cleans (alternate sides)
20 push jerks (alternate sides)
100 m suitcase carry

Puppies:
Use a single 5-8# dumbbell
100 m waiters walk
15 TGU
15 swings (Santa Cruz style)
15 goblet squats
15 push press (alternate sides)
15 cleans (alternate sides)
15 push jerks (alternate sides)
100 m suitcase carry

Buttercups:
Use a single 3-5# dumbbell
100 m waiters walk
10 TGU
10 swings (Santa Cruz style)
10 goblet squats
10 push press (alternate sides)
10 cleans (alternate sides)
10 push jerks (alternate sides)
100 m suitcase carry

Posted by Jeff Martin on 10/14 at 06:17 PM
(3) Comments

Saturday, October 14th

CrossFit Kids - Competition

This months CrossFit Kids Magazine will have an article on competition written by Patrick O'Hannigan. He has written for New Oxford Review, The American Spectator Online, New Times (San Luis Obispo). The CrossFit Kids Magazine is a monthly puplication that is released on the 15th of each month. CrossFit Kids Magazine

Big Dawgs:
10-15# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 5 Times

Pack:
8 to 10# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 4 times

Puppies:
2 to 5# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 3 times

When you are done practice skills like L sits and handstands.