Monday, January 1st

CrossFit Kids - Broad Jumps

CrossFit Kids action photo - Cfkidsjump

Big Dawgs

3 rounds for time:
Run 200 yards
21 Kettlebell swings with 12-15 pounds
12 Pullups

Porch:

3 rounds for time:
Run 200 yards
18 Kettlebell swings with 12-15 pounds
9 Pullups

Pack

3 rounds:
Run 100 yards
12 Kettlebell swings with 8-10 pounds
6 Assisted pull ups or beginner pull ups

Puppies:

3 rounds:
Run 50 yards
12 Kettlebell swings with 5 pounds
Hang arms straight for as long as you can

Posted by Jeff Martin on 12/31

Sunday, December 31st

Crossfit Kids - Functional

CrossFit Kids action photo - 2006_0624_crossfit17

Big Dawgs:

3 rounds for time
Run 200 Meters
20 Wall Ball shots (8-10# ball 7 foot target)
15 long jumps


Pack:

3 rounds for time
Run 100 Meters
15 Wall Ball shots (6-8# ball 7 foot target)
12 long jumps

Puppies:

3 rounds for time
Run 100 Meters
10 Wall Ball shots (4-6# ball 6 foot target)
5 long jumps

Posted by Jeff Martin on 12/30

Saturday, December 30th, 2006

CrossFit Kids - Functional Fitness For Kids

CrossFit Kids action photo - Septnov2005_694


Big Dogs

4 rounds
25 Roving Pushups
25 Pullups
20 Pistol squats/alternate legs

Packmembers
3 rounds
25 Roving Pushups
25 Rope Pullups
20 Pistol squats/alternate legs

Puppies
3 rounds
15 Roving Pushups
15 Jumping Rope Pullups
10 Wall or rope assisted pistol squats/alternate legs

Posted by Jeff Martin on 12/29

Friday, December 29th

CrossFit Kids - Overhead Press

CrossFit Kids action photo - Dsc00018

Big Dawgs and The Porch:

Hang Squat Clean - Thruster
5-5-5-5-5
Work on perfect form, start light and work your way up.  If your form breaks or deteriorates you are going to heavy.

Pack and Puppies:

Front Squat - Shoulder Press
5-5-5-5-5
Work on your form pay special attention to the following:
Front Squat:  Rack position and depth of squat
Shoulder Press: Active shoulder

Everyone when you are done do the following:
3 rounds:
Max Tuck Sit
Max Frog Stand
Max Tuck Lever

Posted by Jeff Martin on 12/28

Thursday, December 27th

Crossfit Kids - Weightlifting (one word)

CrossFit Kids action photo - Dsc00013

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)

Posted by Jeff Martin on 12/27

Wednesday, December 27th, 2006

Weightlifting and Jumping  - Create better bone density for life !CrossFit Kids action photo - Pict0049

Big Dogs

21-15-9

Snatch  with a 10-15# Bar
Box Jump 20" box

Packmembers

21-15-9

Snatch with a 5-10# bar
Box Jump  to 15" box/tire

Puppies

21-15-9

Snatch with PVC
Box Jump to 10" box/tire

Posted by Jeff Martin on 12/26

Tuesday, December 26th

CrossFit Kids - Tabata

CrossFit Kids action photo - Cfkidssarasquat_1

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.

Posted by Jeff Martin on 12/25

 

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