Thursday, February 1st

CrossFit Kids action photo - Crossfit_kids_presses_1

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 30#

The Porch:
Use 20-25#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Posted by Jeff Martin on 01/31

Tuesday, January 31st

CrossFit Kids - CrossFit Homeschool

CrossFit Kids action photo - Dsc00320

Everyone:
Before you start the workout do a handstand against the wall for time>

Big Dawgs:
21-15-9

Pistols
Dumbbell snatch (20-25#)

The Porch:
15-12-9

Pistols
Dumbbell snatch (20-25#)

Pack:
21-15-9

Pistols
Dumbbell snatch (10-15#)

Puppies:
15-12-9

Pistols
Dumbbell snatch (5-8#)

Buttercups:
15-12-9

Pistols
Dumbbell snatch (3-5#)

Everyone:
When you are done do a plank hold in top position for time.

Post your times!

Posted by Jeff Martin on 01/30

Tuesday, January 30th

CrossFit Kids action photo - Cfkjackrope

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 01/30

Monday, January 29th, 2007

CrossFit Kids Shoulder Press, Push Press, Push Jerk

CrossFit Kids action photo - Cfkdeweywithmedballoh

Big Dogs

5 Rounds

Run 200 M
10 Shoulder Press ( 10-15# DB)
10 Push Press
10 Push Jerk

Packmembers

4 rounds

Run 200 M
10 Shoulder Press ( 5-8#)
10 Push Press
10 Push Jerk

Puppies

3 rounds

Run 200 M
10 Shoulder Press ( 3-5#)
10 Push Press
10 Push Jerk

This workout is adapted from Coach Mike Burgener's Mikes Gym skill Transfer exercises, watch your form !

Posted by Jeff Martin on 01/28

Sunday, January 28th

CrossFit Kids - Team Challenge

CrossFit Kids action photo - Pict0036

CrossFit Team challenge -  Each team lines up and for 10 minutes one member at a time performs:

Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups

Smaller groups do only 5 minutes

Big Dawgs:

Four rounds:
100 M Hill sprint
2 Maniac Muscle ups
10 Power snatches (25-30#)

*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 Power snatches (20-25#)

*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:
75 M Hill sprint
3 Seated muscle ups
10 Power snatches (15-20#)

*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

Puppies:

Three rounds:
50 M Hill sprint
3 Seated muscle ups
10 Power snatches (PVC-10#)

*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 150 M

Buttercups:

Three rounds:
50 M Hill sprint
3 Squat muscle ups
10 Power snatches (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.

Posted by Jeff Martin on 01/27

Saturday, January 27th

CrossFit Kids - CrossFit Edna Valley

CrossFit Kids action photo - Evk_ch2_1108

Play Day!

Get a group of friends together and play CrossFit Dodge Ball!   From CrossFit Kids Magazine - August 2006

This months edition of CrossFit Kids Games was suggested by Ryan Atkins

www.crossfitracine.com

CrossFit Dodgeball Variant

Equipment:

Rope

2-6 differently colored soft dodgeballs

Divide the playing are into two halves with the rope. Divide the class into two teams.

Assign each of the balls a different exercise. (Red Ball = Push ups, Blue Ball Squats, Orange Ball = sit ups etc..)

Play:

In regular CrossFit Dodgeball when someone is hit by a ball they have to do a certain number of reps of an exercise and then they get to rejoin the game. This gameis played just like regular CrossFit Dodgeball except in this case, each ball carried its own unique exercise. For example, if you get hit by the blue ball you had to do a rope climb before rejoining the game. Getting hit bythe Red ball requires 15 bar dips. Be creative with the exercises, jumping air squats, burpees, box jumps, wall ball, Slam Ball, L sits and floor tuck-ups are great. If the ball is caught the thrower would have to do

DOUBLE

the reps of the normal penalty before reentering play.

Make the reps and exercises appropriate for the age and ability of the players.

Have fun.

Posted by Jeff Martin on 01/26

Friday, January 26th, 2007

CrossFit Kids- Push PressCrossFit Kids action photo - Pict0081

Chipper

Big Dogs
15 Broad jumps
25 M Lunge Lunge OHS ( with 10-15# bar)
10 Toes to the bar
10 Wall Ball ( 10-14#)
10 Burpees (weighted 8-10 # DB)
20 Pullups
25 Box Jump (20-24"Box)
50MFarmers Walk  (10#  DB)
20 D Ball (12#)

Pack Members
10 Broad jumps
25 M Lunge Lunge OHS (with PVC)
10 Knees to elbows
10 Wall Ball (6-8#)
10 Burpees
20 Pullups Jumping or assisted
20 Box Jump (10-15"Box)
50 M Farmers Walk (5-8# DB)
20 D Ball (8#)


Puppies
8 Broad jumps
25 M Lunge Lunge OHS (with PVC)
8  Knees to elbows
8  Wall Ball (4-6#)
8  Burpees
16 Pullups Jumping or assisted
16 Box Jump (10 " Box)
50 M Farmers Walk (3-5# DB)
16 D Ball (4#)

Posted by Jeff Martin on 01/25

 

Social Media


Follow CrossFit Kids on Follow Me on Pinterest


Send us photos

Got any photos of CrossFit Kids you'd like to send us?
Let us know at photos@crossfitkids.com

CrossFit Journal: The Performance-Based Lifestyle Resource

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]


REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Registered CrossFit Kids Program search.