CrossFit Kids | Forging the Future of Fitness

Wednesday, October 11th

CrossFit Kids

CrossFit Kids
Sprints and Sprawls

5 Rounds for time of the following:

Big Dawgs:
100 M Sprint
15 Sprawls

Porch:
75 M Sprint
15 Sprawls

Pack:
50 M Sprint
10 Sprawls

Puppies:
25 M Sprint
6 Sprawls

When you are done practice L Sits and Cartwheels. Post to comments your time and how your doing on the L sits.

Posted by Jeff Martin on 10/10 at 07:46 PM
(3) Comments

Tuesday, October 10th

CrossFit Kids - Box jumps

"Lil Kelly"

Big Dawgs:
5 rounds for time of:
Run 200 meters
15 Box jump, 20 inch box
15 Wall ball shots, 10 pound ball

Post time to comments.

Pack:
3 rounds for time of:
Run 200 meters
15 Box jump, 15 inch box
15 Wall ball shots, 5 - 8 pound ball

Post time to comments.

Puppies:
3 rounds for time of:
Run 100 meters
15 Box jump, 10-12 inch box
15 Wall ball shots, 4-5 pound ball

Post time to comments.

Buttercups:
3 rounds for time of:
Run 100 meters
10 Box jump, 10-12 inch box
10 Wall ball shots, Soccer ball/Basketball or 2-3 pound ball

Post time to comments.

Posted by Jeff Martin on 10/09 at 08:53 PM
(1) Comments

Monday, October 9th

CrossFit Kids - Bootcamp Challenge

Big Dawgs:
3 Rounds
Run 400 M
21 Kettlebell Swings X 15-20# dumbbell
12 pull ups

Pack:
3 Rounds
Run 200 M
21 Kettlebell Swings X 8-10# dumbbell
12 pull ups

Puppies:
3 Rounds
Run 200 M
15 Kettlebell Swings X 8-10# dumbbell
6 pull ups or 12 assisted pull ups

Buttercups:
3 Rounds
Run 100 M
15 Kettlebell Swings X 3-6# dumbbell
6 Assisted pull ups

Posted by Jeff Martin on 10/08 at 08:06 PM
(0) Comments

Sunday, October 8th

CrossFit Kids - Medicine Ball Throws

Big Dawgs:
2 rounds of:
Sprint 100 yards
10 Road Rash Squats
15 Roving Push ups
20 Medicine Ball Two Hand Throw for Distance (6#)
25 Box Jumps (18-20")

Pack:
2 rounds of:
Sprint 100 yards
5 Road Rash Squats
10 Roving Push ups
15 Medicine Ball Two Hand Throw for Distance (4#)
20 Box Jumps (12-15")

Puppies:
2 rounds of:
Sprint 50 yards
5 Road Rash Squats
10 Roving Push ups
15 Medicine Ball Two Hand Throw for Distance (soccer ball-4#)
20 Box Jumps (12-15")

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

Saturday, October 7th

CrossFit Kids - Press Overhead

Concentration

Parents, today we are working on the push press. The push press is an effecient way to get something overhead. The emphasis with kids is on form not weight. In the top position the weight should be overhead, elbows locked and shoulders activated.

Big Dawgs:
Push Press 25-35#
5-5-5-5-5

Porch:
5-5-5-5-5
Push Press 15-25#

Pack:
5-5-5-5-5
Push Press 10-15#

Puppies:
5-5-5-5-5
Push Press 5-10#

When you are finished spend 5 - 10 minutes practicing headstands and handstands.

Posted by Jeff Martin on 10/06 at 08:54 PM
(0) Comments

Friday, October 6th 2006

CrossFit Kids Elevated Pushups

Big Dawgs:
5 rounds for time of:
10-14# Medicine Ball cleans X 15
15 Push-ups

Porch:

4 rounds for time of:

8-10# Medicine Ball cleans X 15

15 Push ups

Pack:
4 rounds for time of:
5-8# Medicine Ball cleansX 15
15 Push-ups

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

This one will be taxing. Make sure to get full extension on the clean! With the pups and pack make sure they rest as needed and don't push to hard. Big Dawgs this is a chance to try and beat the clock.