Thursday, January 25th
CrossFit Kids - Push up Progressions
Big Dawgs:
4 Rounds
Run 200 M
20 Push ups
Chest and thighs touch the ground on every rep.
Pack:
4 Rounds
Run 200 M
10 Push ups
Puppies:
3 Rounds
Run 200 M
10 Box Push ups
Everyone:
When you have completed the workout spend 5 minutes practicing L-sits or L-sit progressions.
(1) Comments
Wednesday, January 23rd
CrossFit Kids - Running and Squats
Big Dawgs:
4 Rounds
Run 200 M
35 Squats
rest 5-10 Minutes
Push Press
5-5-5-5-5
Pack:
4 Rounds
Run 200 M
20 Squats
Puppies:
3 Rounds
Run 200 M
15 Squats
(6) Comments
Tuesday, January 23rd, 2007
CrossFit Kids Forging the Future of Fitness
Big Dawgs
4 rounds
Run 200M
15 Dumbbell deadlift 10-15 # DB's
15 Dips
15 Push ups
Packmembers
3 rounds
Run 200M
15 Dumbbell deadlift 8# DB's
15 Dips
15 Push ups- front end elevated- as in picture above
Puppies
2 rounds
Run 200M
12 Dumbbell deadlift 3-5 # DB's
12 Dips
12 Push ups
(1) Comments
Monday, January 22nd
CrossFit Kids - Skill Day
Big Dawgs, Pack, and Puppies:
For 10 minutes practice Handstands and Frogstands.
(0) Comments
Sunday, January 21st
Crossfit Kids - Triple Extension
Big Dawgs:
3 Rounds
Run 200 M
15 Ring Push ups
15 Medicine Ball Throw for Height (10-12#)
Porch:
3 Rounds
Run 200 M
10 Ring Push ups
10 Medicine Ball Throw for Height (10-12#)
Pack:
3 Rounds
Run 100 M
10 Push ups
10 Medicine Ball Throw for Height (8-10#)
Puppies:
3 Rounds
Run 50M
10 Box Push ups
10 Medicine Ball Throw for Height (4-5#)
(2) Comments
Saturday, January 20th
CrossFit Kids - Play Together
P.T. Test
Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held
Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)
Max Pull ups ( To Failure)
Full extension at bottom to chin over bar
Broad Jump (Distance)
Measure distance covered
Complete the test and report your scores here!
Big dawgs when you have completed the test do:
Push Press
5-5-5-5-5
(0) Comments
Friday, January 19th, 2007
CrossFit Kids Run Jump and Throw
David PR ( 7:40) and Connor PR ( 8:32 ) do Helen as Rx'd
Big Dogs
3 rounds
Run 400M
Box Jump up over down and turn around x 10
Medicine Ball Soccer THrow aginst wall x 10 (8-10#)
Packmembers
3 rounds
Run 200M
Box Jump up over down and turn around x 10
Medicine Ball Soccer THrow aginst wall x 10 (6#)
Puppies
3 rounds
Run 200M
Box Jump up over down and turn around x 5
Medicine Ball Soccer THrow aginst wall x 5 (4#)
(0) Comments
