Monday, December 25th
CrossFit Kids - Family
Play Day !
Get some friends together and play one of the following:
CrossFit Capture the Flag
CrossFit Dodge Ball
CrossFit Tag
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Sunday, December 24th
CrossFit Kids - Burpees! Yah!
Join CrossFit Brand X , CrossFit Central Scotland , and CrossFit Manchester today for the burpee workout!
Big Dawgs:
Today you run with the adults.
100 Burpees for time
The Porch:
65 Burpees for time
Pack:
50 Burpees for time
Puppies:
35 Burpees for time.
Post your times!
(8) Comments
Saturday, Decenber 23rd
Big Dawgs
21-15-9
Hang Power Snatch + OHS + Sotts Press X 10-15#
10# Ball Slams
Pack
21-15-9
Hang Power Snatch + OHS X PVC-10#
5-10# Ball Slams
Puppies
15-12-9
Hang Power Snatch + OHS X PVC
5# Ball Slams
If you do not have a D ball to slam, sub a two handed overhead soccer throw into a wall. Use a ball no heavier than 5# for this sub.
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Friday, December 22nd
Crossfit Kids - Supermans
Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pistols, 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 Pistols, alternating
15 Pull-ups
Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Rope Pistols, alternating
9 Beginner Pull-ups
Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Wall Pistols, alternating
7 Beginner Pull-ups
Please post your group and number of rounds completed.
See the video page for Pistols, Rope Pistols and Wall Pistols
(2) Comments
Thursday, December 21st
CrossFit Kids - Tricks
Big Dawgs
21-15-9
Ring Pull ups
Ring Dips
Porch
15-12-9
Ring Pull ups
Ring Dips
Pack
15-12-9
Pull ups
Dips
Puppies
15-12-9
Beginner Pullups
Bench dips
Buttercups
12-9-6
Assisted Pull ups
Push ups
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Wednesday, December 20th
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!
(0) Comments
Tuesday, December 18th
CrossFit Kids - Self Defense
Big Dawgs:
5 rounds for time of:
8-10 pound Dumbbell hang squat clean thruster, 10 reps
Run 200 meters
Pack:
5 rounds for time of:
5-8 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters
Puppies:
5 rounds for time of:
2-5 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters
Decembers issue of CrossFit Kids Magazine goes over how to teach the straight punch and some fun drills for kids to work on.
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