Monday, December 18th
Big Dawgs:
Four rounds:
100 M hill sprint
2 muscle ups
10 heaving snatch balances (15#)
*If you do not have rings do 8 pull ups and 8 dips per round.
** If you do not have a hill run 200 M
The Porch:
Four rounds:
100 M hill sprint
3 Jumping Muscle ups
10 heaving snatch balances (10#)
*If you do not have rings do 6 pull ups and 6 dips per round.
** If you do not have a hill run 200 M
Pack:
three rounds:
50 M hill sprint
3 Seated muscle ups
10 heaving snatch balances (PVC-5#)
*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.
** If you do not have a hill run 100 M
Buttercups:
three rounds:
50 M hill sprint
3 squat muscle ups
10 heaving snatch balances (PVC#)
*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.
** If you do not have a hill run 100 M
Please see the video page for muscle up tutorial.
Here is a good explanation of the snatch balance (quick drop).
heaving snatch balance
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Sunday, December 16th
CrossFit Kids - We're one year old
CrossFit Kids Magazine celebrates its first year!
Lil' Fran
Big Dawgs
21-15-9
Thrusters 35#
Pullups
The Porch
15-12-9
Thrusters 25-30#
Pullups
Packmembers
15-12-9
Thrusters 15-20#
Pullups
Puppies
15-12-9
Thrusters 10#
Jumping, Assisted, or Beginner Pull ups
Buttercups
15-12-9
Thrusters 2-5# DB
Ring Rows,or Assisted Pull ups
CrossFit Kids Magazine
Fitness and Self Defense; December Issue
How to Build a Sled.
Quick, Cheap, and Easy!
Lead From the Front:
A CrossFit dad's point of view.
Squat Wars!
Discipline Crossfit style.
Sickness in a Bottle:
The case against soda.
CrossFit Football:
Decembers CrossFit Kids game.
CrossFit Kids Workouts:
5 Cool Holiday workouts.
Self Defense:
The straight punch.
(1) Comments
Saturday, December 16th, 2006
Our friend TJ of CrossFitEast
Warm up before this workout and stretch afterwards
Big Dogs
Sprint 100M
50 Squats
40 Lunges
40 Squats
30 Lunges
30 Squats
20 Lunges
20 Squats
10 Lunges
10 squats
5 lunges
Sprint 100 M
Packmembers
Sprint 100M
40 Squats
30 Lunges
30 Squats
20 Lunges
20 Squats
10 Lunges
10 squats
5 lunges
Sprint 100 M
Puppies
Sprint 100M
30 Squats
20 Lunges
20 Squats
10 Lunges
10 squats
5 lunges
Sprint 100 M
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Friday, December 15th
CrossFitKids Football in the December 15th Issue of CrossFit Kids Magazine
Big Dogs
5 rounds
21 Box Jumps ( 20" box or tire)
10 DB Power Cleans (with 10-15#DB)
10 Supermans ( max hold for each )
Packmembers
4 rounds
21 Box Jumps ( 15" box or tire)
10 DB Power Cleans (with 8-10#DB)
10 Supermans ( max hold for each )
Puppies
3 rounds
21 Box Jumps ( 10" box or tire )
10 DB Power Cleans (with 3-5#DB)
10 Supermans ( max hold for each )
Buttercups
3 rounds
11 Box Jumps ( 10" box or tire )
5 DB Power Cleans (with 1-3#DB)
5 Supermans ( count to 3 )
(2) Comments
Thursday, December 14th
Crossfit Kids - Extension
Duncan M. Cleaning a Car
Big Dawgs
How Fast can you complete:
100 Push ups
Pack
How Fast can you complete:
50 Push ups
Puppies
How Fast can you complete:
50 Box Push ups
Each rep must meet CrossFit Kids push up standard!
Post Times to Comments.
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Wednesday, December 13th
CrossFit Kids - Sprint day
David S. - Throw for Height
Big Dawgs
5 Rounds
Sprint 100 M
10 Medicine Ball throw for height (8-10# )
Pack
5 Rounds
Sprint 100 M
10 Medicine Ball throw for height (5# )
Puppies
5 Rounds
Sprint 50 M
10 Medicine Ball throw for height (2-3# )
*** Extra credit if your sprint is uphill
When you have completed the workout practice planking and frog stands.
Medicine Ball for Height
1. Start in a good squat position, back straight with the ball on the ground between your legs
2. Keeping your arms straight explode upward until your ankles, knees , and hips are fully extended
3. Allow the force of your legs to be transfered to your arms as you throw the ball up
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Tuesday, December 12th
CrossFit Kids - Good Coaching
Big Dawgs
21-15-9
Pistol Squats
Handstand Push ups
The Porch
15-12-9
Pistol Squats
Handstand Push ups
Pack
15-12-9
Rope Pistol Squats
Pillow Handstand Push ups (To scale)
Puppies
12-9-6
Wall Pistol Squats
Pillow Handstand Push ups (To scale) or
Handstand holds
(1) Comments
