CrossFit Kids

Friday, December 1st, 2006

Jokers Wild

Everyone play the following game. Pull a card. The suit of the card determines the exercise to be done, the number determines the reps.

(Face Cards = 10, Aces = 11, and Jokers are wild, kids pick the exercise and number)

Diamonds = Squats
Hearts = Burpees
Clubs = Tuck Jumps
Spades = Push ups

Play for 5 continuous minutes then:

Take a one minute "break", during the break do superman holds.

Play another 5 continuous minutes.

Posted by Jeff Martin on 11/30 at 06:29 PM
(2) Comments

Thursday, November 30th

CrossFit Kids - Who has the ball?

Big Dawgs

4 Rounds of:
400 M
12 OHS + 2 Sotts Presses (15#)

The Porch

3 Rounds of:
400 M
12 OHS + 1 Sotts Press (15#)

Pack

3 Rounds of:
200 M
12 OHS + 1Sotts Press (10#)

Puppies

3 Rounds of:
200 M
8 OHS + 1 Sotts Press (5#)

Buttercups

3 Rounds of:
100 - 200 M
8 OHS + 1 Sotts Press (PVC or Broomstick)

Posted by Jeff Martin on 11/29 at 05:47 PM
(2) Comments

Wednesday, November 29th

CrossFit Kids - Working out together

"Had a Bad Day"

Big Dawgs:

5 rounds:
200 M
10 burpees
10 pullups
10 burpees
10 pullups

The Porch:

4 rounds:
200 M
10 burpees
10 pullups
10 burpees
10 pullups

Pack:

3 Rounds
200 M
10 burpees
10 pullups
10 burpees
10 pullups
(If you cannot do 10 pull ups do as many as you can and complete the set with jumping pull ups.)

Puppies:

3 rounds
100 M
10 burpees
5 beginner or jumping pullups
10 burpees
5 beginner or jumping pullups

Buttercups:

3 rounds
50 M
5 squat thrusts
5 beginner or jumping pullups
5 squat thrusts
5 beginner or jumping pullups

Posted by Jeff Martin on 11/28 at 06:38 PM
(1) Comments

Tuesday, November 28th

CrossFit Kids - Frogging

Big Dawgs:
21-18-15-12-9-6-3
Front Squats (15-25#)
One Arm Dumbbell Snatch (8-10#)

Pack:
21-18-15-12-9-6-3
Front Squats (10-15#)
One Arm Dumbbell Snatch (5#)

Puppies:
21-15-9-3
Front Squats (8-10#)
One Arm Dumbbell Snatch (2-3#)

Buttercups:
21-15-9-3
Front Squats (PVC or Broomstick)
One Arm Dumbbell Snatch (2-3#)

Posted by Jeff Martin on 11/27 at 09:39 PM
(1) Comments

Monday, November 27th, 2006

CrossFit Kids - Be A good Sport !

Here is your chance to "Throw 'n' Tantrum "
Throwing things
Jumping up and Down
Pounding the Ground

Big Dawgs:
3 rounds:
Run 200 m
30 Slam Ball (12)
20 Tuck Jumps
10 Supeman's

Pack:
3 rounds:
Run 100 m
20 Slam Ball ( 8)
15 Tuck Jumps
10 Supeman's

Puppies:
3 rounds:
Run 100 m
15 Slam Ball (4)
10 Tuck Jumps
5 Supeman's

Posted by Jeff Martin on 11/26 at 03:27 PM
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Sunday, November 26th

CrossFit Kids - Beginner Pull ups

The Brand X record for this workout is 27 rounds, and was set by a 15 year old.

Big Dawgs:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. If you get less then 10 switch to Jumping pull ups until 10 sets are reached.

Pack:
With a continuously running clock do one beginner pull-up the first minute, two beginner pull-ups the second minute, three beginner pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. If you get less then 10 switch to Jumping pull ups until 10 sets are reached.

Puppies:

Do 5 sets of 10 Jumping Pull ups. Rest one minute between sets.

When you have completed the workout, practice your deadlift form with PVC pipe or a broomstick.

Posted by Jeff Martin on 11/25 at 05:44 PM
(0) Comments