Wednesday, October 4th
Crossfit Kids - Parents
Parents are an important part of CrossFit Kids.
"Caden, You want a piece of me!"
Ron Nelson's sons Birthday workout
Bear crawl 50 feet
Crab walk 50 feet
10 Squats
10 Jump for height (Jump up as high as you can 10 times)
10 Broad Jumps
10 Soccer Throws against the Wall
Sprint back to where you started from.
Repeat twice (Have your parents do this with you.)
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Tuesday, October 3rd
CrossFit Kids - Perseverance
Hard work pays off.
These kids focused on a goal, and trained for over a year to earn their next belt. We believe they won't grow into adults who expect that rewards come easy.
Another one from Uncle Rutman
Big Dawgs:
Using 20# dumbbells every minute on the minute for 20 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
The Porch:
Using 20# dumbbells every minute on the minute for 15 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Pack:
Using 10-15# dumbbells every minute on the minute for 15 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Puppies:
Using 5-8# dumbbells every minute on the minute for 12 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Buttercups:
Using 3-5# dumbbells every minute on the minute for 10 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
If you fall behind the clock keep going and see how many rounds you can complete in the time set allowed.
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Monday, October 2nd
CrossFit Kids
Box Jumps
Connor on his way to scoring an amazing 448 for the recent CrossFit affiliate "Fight Gone Bad" competition! Using 55# for sumo deadlift highpull and push press, 14# for wall ball.
"Fight Gone Bad, Sorta"
In this workout you move through each of five stations listed below for three rounds. The clock does not reset or stop between exercises. There is a one minute break after completing each round. One point is given for each rep, no points counted for the run.
Add your points and post them to comments.
Big Dawgs and those on the Porch:
Do each exercise for one minute and then move immediately to the next exercise.
Pack:
Do each exercise for 45 seconds and then move immediately to the next exercise.
Puppies:
Do each exercise for 30 seconds and then move immediately to the next exercise.
Big Dawgs:
10-14# Wallball
20-25# Sumo Deadlift High Pull
Box Jump
20-25# Push Press
Run 100 yards
Porch:
10# Wallball
15-20# Sumo Deadlift High Pull
Box Jump
15-20# Push Press
Run 100 yards
Pack:
5-8# Wallball
10# Sumo Deadlift High Pull
Box Jump
10# Push Press
Run 100 yards
Puppies:
Wallball with a basketball
PVC-5# Sumo Deadlift Highpull
Jump for Height
PVC-5# Push Press
Run 50-75 yards
The best scores are made by immediately starting the next exercise and not resting to long.
Do your best and post your scores.
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