Friday, November 17th
CrossFit Kids - Climbings
Big Dawgs:
5 Rounds
200 M
10 Dumbbells Deadlifts (25# DB)
The Porch:
5 Rounds
200 M
10 Dumbbells Deadlifts (20# DB)
The Pack:
5 Rounds
100 M
10 Dumbbell Deadlifts (15# DB)
Puppies:
3 Rounds
100 M
10 Dumbbell Deadlifts (10# DB)
(1) Comments
Thursday, November 16th
CrossFit Kids - Firehose Races
Big Dogs
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 15-20# Bar
Pack
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 10-15# Bar
Puppies
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 5-10# Bar
Buttercups
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance PVC pipe or Broomstick
Post times to comments:
CrossFit Kids Magazine November edition is now available!
CrossFit Kids Magazine
(0) Comments
Wednesday, November 15th
CrossFit Kids - Painstorm XIX
Darby (Push Press), Delaney (Back Squat), Duncan (Front Squat)
Painstorm scaled of course.
Set up 3-5 cans in your yard, spaced about 5 feet apart. Then do the following.
Big Dawgs:
3 Rounds:
3 Cartwheels
6 Sommersaults
10 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.
Pack:
3 Rounds:
1 Cartwheels
3 Sommersaults
10 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.
Puppies:
3 Rounds:
1 Cartwheels
3 Sommersaults
5 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 10 feet away. Hit all the cans and start the next round.
When you are finished have some one help you practice handstands and L-sits for 10 minutes.
(0) Comments
Tuesday, November 14th
CrossFit Kids
Headstands
Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
(our CrossFit Kids record is 14 rounds set by a 14 year old)
-
The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
-
Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups
-
Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Assisted One legged squats, alternating
7 Beginner Pull-ups
Please post your group and number of rounds completed.
(1) Comments
Monday, November 13th
CrossFit Kids - Rob Miller Climbing Seminar
At 15 David S. is putting up times that rival the CrossFit elite. He has been CrossFitting with us for about 2 years. Last week David posted a 7:43 for Helen using the men's standard weight. David is sporting a well earned UnderDawg shirt.
Big Dawgs:
3 Rounds of:
200 M
3 Maniac Muscle Ups
10 Kettlebell Deadlifts (30-35#)
Porch:
3 Rounds of:
200 M
3 Maniac Muscle Ups
10 Kettlebell Deadlifts (20-25#)
Pack:
3 Rounds of:
100 M
3 Jumping Muscle Ups
10 Elevated Kettlebell Deadlifts (15-20#)
Puppies:
3 Rounds of:
100 M
3 Squat Muscle Ups
10 Elevated Kettlebell Deadlifts (10#)
If you do not have kettlebells use a single dumbbell.
(0) Comments
Sunday, November 12th
CrossFit Kids - Climbing Seminar with Rob Miller and his assistant Delaney T.
Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest to the following:
Big Dawgs:
8 Rounds of:
Hang Squat Cleans (25-30#)
Kettle Bell Swings (20-25#)
Pull ups
The Porch:
6 Rounds of:
Hang Squat Cleans (20#)
Kettle Bell Swings (20#)
Pull ups
Pack:
6 Rounds of:
Hang Squat Cleans (15#)
Kettle Bell Swings (15#)
Pull ups
Puppies:
6 Rounds of:
Hang Squat Cleans (10#)
Kettle Bell Swings (10#)
Jumping or Beginner Pull ups
Buttercups:
4 Rounds of:
Hang Squat Cleans (5-8#)
Kettle Bell Swings (5-8#)
Jumping or Beginner Pull ups
CrossFit One Day Climbing Seminar with Rob Miller
(6) Comments
Saturday, November 11th
CrossFit Kids - Working on the L sit
Big Dawgs:
21-15-9
L-sit Pull ups
Jumping Squats
Porch:
15-12-9
L-sit Pull ups
Jumping Squats
Pack:
15-12-9
Tuck sit Pull ups
Jumping Squats
Puppies:
12 Beginner Pull ups
12 Jumping Squats
12 Tuck ups
9 Beginner Pull ups
9 Jumping Squats
9 Tuck ups
6 Beginner Pull ups
6 Jumping Squats
6 Tuck ups
(0) Comments
