Thursday, March 1st
CrossFit Kids - Toss it
Highland games practice at Brand X March 17th.
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!
When complete practice cartwheels and front rolls for 10 minutes.
(5) Comments
Wednesday, February 28th
Crossfit Kids - Gus
In memory of My best friend Gus, my English Bulldog. ( This is a CrossFit Kids standard workout. Compare to December, 20th 2006)
"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups
Big Dawgs:
Do two rounds
Pack and Puppies:
one round
Post your time to comments!
(3) Comments
Tuesday, February 27th
Crossfit Kids - GO!
Big Dawgs:
Back Squats
5-5-5-5-5
Rest
15-12-9
Handstand push ups
Ring Dips
Push ups
The Porch:
12-9-6
Handstand push ups (Pillow or Pad Okay)
Ring Dips
Push ups
Pack:
15-12-9
Handstand Push ups (Assisted)
Dips (Bar or Bench)
Push ups
Puppies:
Handstand Push ups (Assisted)
Dips (Bench)
Push ups (Box or Wall
Crossfit Kids Edna Valley visits CrossFit Santa Cruz.
Crossfit Kids
(5) Comments
Monday, February 26th
CrossFit Kids - Graco Squats
Perfect!
Big Dawgs:
Run 600 M
100 Wall Ball (10-14#)
100 Box Jumps
Run 600 M
The Porch:
Run 600 M
75 Wall Ball (10#)
75 Box Jumps
Run 600 M
Pack:
Run 400 M
50 Wall Ball (6-8#)
50 Box Jumps
Run 400 M
Puppies:
Run 200 M
35 Wall Ball (4-6#)
35 Box Jumps
Run 200 M
Buttercups:
Run 100 M
25 Wall Ball (2-4#)
25 Box Jumps
Run 100 M
(9) Comments
Sunday, February 25th
CrossFit Kids - Forging Future Fitness
Big Dawgs:
3 rounds of:
Run 200 meters
15 Power Cleans (25-30#)
15 Broad Jumps
The Porch:
3 rounds of:
Run 200 meters
15 Power Cleans (15-20#)
15 Broad Jumps
Pack:
3 rounds of:
Run 100 meters
10 Power Cleans (10-15#)
10 Broad Jumps
Puppies:
3 Rounds of:
Run 100 meters
10 Power Cleans (PVC-5#)
10 Broad Jumps
Buttercups:
3 Rounds of:
Run 50 meters
10 Power Cleans (PVC or Broomstick)
10 Broad Jumps
(2) Comments
Saturday, February 24th
CrossFit Kids - Squats
Big Dawgs:
5 Rounds
Run 200 M
35 Squats
The Porch:
4 Rounds
Run 200 M
35 Squats
Pack:
4 Rounds
Run 100 M
20 Squats
Puppies:
4 Rounds
Run 100 M
15 Squats
Buttercups:
3 Rounds
Run 50 M
10 Squats
When you are through practice forward rolls and L sits. How long can you L sit?
(4) Comments
Friday, February 23rd, 2007
Stop Childhood Obesity CrossFit with your kids !
BIG DOGS
Run 800M
then: Using 15 #- 20 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M
PACKMEMBERS
Using 10 # - 15 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M
PUPPIES
Using 5# - 8 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 400M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 400M
BUTTERCUPS
Using 3# - 5 # Dumbells
Shoulder Press x 5
Push Press x 5
Push Jerk x 5
Run 200M
Shoulder Press x 5
Push Press x 5
Push Jerk x 5
Run 200M
(4) Comments
