Thursday, January 11th
CrossFit Kids - Pirate Races
Please count and post your reps for the following:
Big Dawgs:
10 rounds for reps:
30 seconds Squats
30 seconds Push ups
The Porch:
8 rounds for reps:
30 seconds Squats
30 seconds Push ups
Pack:
6 rounds for reps:
30 seconds Squats
30 seconds Push ups
Puppies:
5 rounds for reps:
30 seconds Squats
30 seconds Push ups
For Pack and Puppies, if your from starts to break on the push ups please move to box or wall push ups.
When you have completed the workout, rest 5 minutes and then practice headstands and frog stands for five minutes.
(0) Comments
Wednesday, January 10th
CrossFit Kids - Agility
Big Dawgs:
Complete as many rounds as you can in twelve minutes of:
3 Handstand push-ups (Ask your parents for an assist if necessary)
8 Pull-ups
Rest 10 minutes
Front squats
5-5-5-5-5
Pack:
Complete as many rounds as you can in eight minutes of:
3 Assisted Handstand Push ups
8 Pull-ups (Use any combination of Pull ups, Jumping Pull ups and Beginner pull ups to reach 8)
Puppies:
Complete as many rounds as you can in eight minutes of:
3 Assisted Handstand Push ups
8 Pull-ups (Use a Combination of Jumping and Beginner pull ups to reach 8)
Post rounds completed to comments.
(0) Comments
Tuesday, January 9th, 2006
CrossFit Kids - CrossFit Bar Muscle ups, Climbing and Hide & Go Seek
Recently some kids told us about how they were able to really hide,
because they could climb and bar muscle up where others could not go...
Look for a related article in the Feb 07 Issue of CrossFit Kids Magazine
Big Dogs
5 rounds
15 Pull ups
15 Toes to the Bar
15 HSPU
15 DB Clean 10-15# DB's
Packmembers
4 rounds
15 Pull ups/Jumping or assisted
15 Toes to the Bar
15 HSPU or SP 8-10# DB
15 DB Clean 8-10# DB's
Puppies
3 rounds
15 Jumping Pull ups
15 Knees to elbows
15 SP 5-8#DB
15 DB Clean 5-8# DB's
Buttercups
3 rounds
5- 10 Ring Rows
5- 10 Knees to Elbows/Knee ups
5- 10 SP 1-5#
5- 10 DB Clean 1-5# DB's
(0) Comments
Monday, January 8th
CrossFit Kids - Wheelbarrow Races!
Big Dawgs:
21-15-9
Broad Jump
Kettlebell Swings (20-25#)
The Porch:
15-12-9
Broad Jump
Kettlebell Swings (20-25#)
Pack:
15-12-9
Broad Jump
Kettlebell Swings (12-15#)
Puppies:
15-12-9
Broad Jump
Kettlebell Swings (5-10#)
Buttercups:
15-12-9
Broad Jump
Kettlebell Swings (3-5#)
You may use a dumbbell in place of a kettlebell.
Check the video Page for the Kettlebell video if you are unsure of the proper technique.
When you are done everyone practice Frog Stands for 3-5 minutes.
(0) Comments
Friday, January 5th, 2007
40" Kids Jumping to 20" Box
Warm up with Jump Rope
1 Minute Fwds
1 Minute Backwards
1 Minute practice/attempt double unders
Big Dogs
21-15-9
Box Jump 20 " Box
Squats
DB Push Press ( using 10-12# Dumb Bells)
Packmembers
21-15-9
Box Jump 15-18 " Box/ Firm Tire
Squats
DB Push Press ( using 5-8# Dumb Bells)
Puppies
21-15-9
Box Jump 10 " Box/Firm Tire
Squats
DB Push Press ( using 1-3# Dumb Bells)
(2) Comments
Thursday, January 4th
CrossFit Kids - Start Young
"Sage"
200m Run
21 Squats
200M Run
15 Ring Dips
200M Run
9 Handstand Push ups
200 M Run
3 Rope Climbs
Big Dawgs do two rounds.
Pack and Puppies one round.
If you are unable to do Ring dips you can sub bar dips or bench dips.
If you are unable to do Handstand Push ups you can do pillow/pad HSPU or have someone assist you.
Post your time to comments!
Parents,
We are looking for CrossFit Kids success stories. If you would be interested in having your kids featured in the CrossFit Kids Magazine please contact us at:
(1) Comments
Wednesday, January 3rd, 2007
Fight Childhood Obesity with CrossFit Kids !
Burpee/ shoulder press Ladder
Big Dogs
20 Burpees
20 DB Shoulder Press 10-15# DB's
15 Burpees
15 DB Shoulder Press 10-15# DB's
10 Burpees
10 DB Shoulder Press 10-15# DB's
5 Burpees
5 DB Shoulder Press 10-15# DB's
Packmembers
20 Burpees
20 DB Shoulder Press 5-8# DB's
15 Burpees
15 DB Shoulder Press 5-8# DB's
10 Burpees
10 DB Shoulder Press 5-8# DB's
5 Burpees
5 DB Shoulder Press 5-8# DB's
Puppies
15 Burpees
15 DB Shoulder Press 1-5# DB's
9 Burpees
9 DB Shoulder Press 1-5# DB's
6 Burpees
6 DB Shoulder Press 1-5# DB's
3 Burpees
3 DB Shoulder Press 1-5# DB's
(1) Comments
