Friday, December 1st, 2006

CrossFit Kids action photo - Septnov2005_068 

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

Thursday, November 30th

CrossFit Kids - Who has the ball?

CrossFit Kids action photo - Consamkeegdublin

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

Wednesday, November 29th

CrossFit Kids - Working out together

CrossFit Kids action photo - Jeffconnorpushupskib CrossFit Kids action photo - Jeffconnorpretending_to_be_frogs

CrossFit Kids action photo - Jeffconnorairbornskibereen

"Had a Bad Day"

Big Dawgs:

5 rounds:
2
00 M
10 burpees
10 pullups
10 burpees
10 pullups

The Porch:

4 rounds:
2
00 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

Tuesday, November 28th

CrossFit Kids - Frogging

CrossFit Kids action photo - Frogging_1 

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

Monday, November 27th, 2006

CrossFit Kids - Be A good Sport !

CrossFit Kids action photo - Pict0316

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

Sunday, November 26th

CrossFit Kids - Beginner Pull ups

CrossFit Kids action photo - Crossfitkids_beginner_pullups1

CrossFit Kids action photo - Crossfitkids_beginnerpullups2

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

Saturday, November 25th 2006

CrossFit Kids action photo - Pict0133

Poles can be subbed for rope climbs, or just shimmy up because its fun

Big Dawgs

3 rounds

Run 400M
3 rope climbs
Sprint 25 M
25 Push ups

Packmembers

3 rounds

Run 400M
2 rope climbs
Sprint 25M
20 Push ups

Puppies

3 rounds

Run 200M
1 rope climb (or 3 beginner rope climb )
Sprint 25M
15 Push ups (wall or box if needed)

*towel pullups can be subbed if you do not have a rope

Posted by Jeff Martin on 11/24

 

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