Friday, November 24th
CrossFit Kids - PT Test
"I have a Complex"
Big Dawgs:
21-15-9
Medicine Ball Clean/Wall Ball (10#)
Slam Ball/Broad Jump (10#)
Pull Ups
The Porch:
15-12-9
Medicine Ball Clean/Wall Ball (8#)
Slam Ball/Broad Jump (8#)
Pull Ups
Pack:
15-12-9
Medicine Ball Clean/Wall Ball (6#)
Slam Ball/Broad Jump (6#)
Beginner Pull Ups
Puppies:
15-12-9
Wall Ball (4#)
Slam Ball (4-6#)
Jumping Pull Ups
(0) Comments
Thursday, November 23rd
Rest Day
Enjoy the day with your family.
(0) Comments
Wednesday, November 22nd
CrossFit Kids - Dumbbell Swings
'Hiking With Colleen'
Big Dawgs:
100 M Hill Sprint
Then using a 25# dumbbell three rounds of:
25 Dumbbell Swings
50 M Dumbbell Drag
25 Dumbbell Swings
50 M Dumbbell Carry
Followed by:
100 M Hill Sprint
The Porch:
100 M Hill Sprint
Then using a 20# dumbbell three rounds of:
25 Dumbbell Swings
50 M Dumbbell Drag
25 Dumbbell Swings
50 M Dumbbell Carry
Followed by:
100 M Hill Sprint
Pack:
50 M Hill Sprint
Then using a 15# dumbbell three rounds of:
15 Dumbbell Swings
35 M Dumbbell Drag
15 Dumbbell Swings
35 M Dumbbell Carry
Followed by:
50 M Hill Sprint
Puppies:
50 M Hill Sprint
Then using a 10# dumbbell three rounds of:
15 Dumbbell Swings
35 M Dumbbell Drag
15 Dumbbell Swings
35 M Dumbbell Carry
Followed by:
50 M Hill Sprint
Dumbbell Walk is a two hand carry against chest
(1) Comments
Tuesday, Novembar 21st
CrossFit Kids - Father Son race
Big Dawgs:
Push Press 45#
5-5-5-5-5
Porch:
Push Press 35-40#
5-5-5-5-5
Pack:
Push Press 15-25#
5-5-5-5-5
Pupies and Buttercups:
Push Press PVC-10#
5-5-5-5-5
This is an opportunity to work on your form. Remember to drive the bar straight up. The bar should end up over your head, elbows locked and shoulders activated.
When you are finished practice handstands, forward rolls and Frog Stands.
(2) Comments
Monday, November 20th
CrossFit Kids - Squats
Little Lizzie
Big Dawgs:
Rounds of 21-15-9 of:
10-15# Dumbbell cleans
Ring dips
The Porch:
Rounds of 15-9-6 of:
10-15# Dumbbell cleans
Ring dips
Pack:
Rounds of 21-15-9 of:
8-10# dumbbell cleans
Bar dips or assisted ring dips
Puppies:
Rounds of 15-9-6 of:
3-5# dumbbell cleans
Chair dips
* Cleans must be from shin level and recieved/caught in the squat position.
(0) Comments
Sunday, November 19th
CrossFit Kids - Sparring
CrossFit Kids
Sprints and Sprawls
5 Rounds for time of the following:
Big Dawgs:
100 M Sprint
15 Sprawls
Porch:
75 M Sprint
15 Sprawls
Pack:
50 M Sprint
10 Sprawls
Puppies:
25 M Sprint
6 Sprawls
When you are done practice L Sits and Cartwheels. Post to comments your time and how your doing on the L sits.
(2) Comments
Saturday, November 18th
CrossFit Kids - Ring Push ups
David S.
Big Dawgs:
3 Rounds
Sprint 100M
15 Ring Push Ups
20 Pull Ups
The Porch:
3 Rounds
Sprint 100M
10 Ring Push Ups
20 Pull Ups
Pack:
3 Rounds
Sprint 100M
10 Push Ups
15 Pull Ups (When you cannot do anymore regular pull ups fill in with Beginner, Jumping or Assisted)
Puppies:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)
Buttercups:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)
(0) Comments
