Friday, November 10th
CrossFit Kids - Big Dawg and her boy
Jump Burp Sit & Press
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Big Dogs
30 Box Jumps
30 Burpees
30 Sit up and get up ( Roll Up)
30 Push Press (20-25#)
Packmembers
20 Box Jumps
20 Burpees
20 Sit up and get up ( Roll Up)
20 Push Press (10-15#)
Puppies
10 Box Jumps
10 Burpees
10 Sit up and get up ( Roll Up)
10 Push Press (5-10#)
(2) Comments
Wednesday, November 9th
CrossFit Kids - Excellence
Big Dawgs:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (10# ball)
Pack:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)
Puppies:
2 Rounds of:
10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)
(1) Comments
Wednesday, November 8th
CrossFit Kids - Colorado Seminar 2005
Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest.
Big Dawgs:
4 Rounds of:
4 Rounds Tabata Squats
200 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.
Pack:
4 Rounds of:
4 Rounds Tabata Squats
100 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.
Puppies:
4 Rounds of:
4 Rounds Tabata Squats
50 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.
Buttercups:
3 Rounds of:
3 Rounds Tabata Squats
50 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.
(0) Comments
Tuesday, November 7th
Crossfit Kids - Accuracy Day
Set up 3-5 cans in your yard. They should be spaced about 5 feet apart.
10 squats
10 push ups
Run 50 yards
soccer throw a soccer ball at the cans from 10 -20 feet away. Hit all the cans and start a new round.
How many rounds can you do in 10 minutes.
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Monday, November 6th, 2006
Big Dogs
5 rounds
100-M Hill Sprint
10 Broad Jump
10 Box Jump
Porch
4 rounds
100-M Hill Sprint
10 Broad Jump
10 Box Jump
Packmembers
3 rounds
75M Hill Sprint
10 Broad Jump
10 Box jump
Puppies
3 rounds
200M run
8 Broad Jump
8 Box jump
Buttercups
3 rounds
100M Run
5 Broad Jump
5 Box Jump
(0) Comments
Sunday, October 5th
CrossFit Kids - Pick it up!
Big Dawgs:
21-15-9
Dumbbell Deadlift (20-25#)
Handstand Push ups
The Porch:
15-12-9
Dumbbell Deadlift (15-20#)
Handstand Push ups
Pack:
18-12-6
Dumbell Deadlifts (12-15#)
Pillow or Assisted Handstand Push ups
Puppies:
15-9-3
Dumbbell Deadlifts (8-10#)
Assisted Handstand Pushups
Buttercups:
15-9-3
Dumbbell Deadlifts (5-10#)
Assisted Handstand Push ups
(0) Comments
Saturday, October 4th
Crossfit Kids - Gus
In memory of My best friend Gus, my English Bulldog.
"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups
Big Dawgs do two rounds this time
Pack and Puppies one round
Post your time to comments!
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