Thursday, February 8th
CrossFit Kids - Wicked PT scores
Results of a carefully crafted fitness program.
Big Dawgs:
5 Rounds
Run 100 M
10 Pull ups
10 Wall Ball (10-14#)
10 Pull ups
10 Wall Ball (10-14#)
Pack:
4 Rounds
Run 100 M
10 Pull ups
10 Wall Ball (6-8#)
10 Pull ups
10 Wall Ball (6-8#)
Pack, do as many pull ups as you are able, then fill the rest in with beginner or jumping pull ups.
Puppies:
3 Rounds
Run 100 M
10 Beginner or Jumping Pull ups
10 Wall Ball (4#)
10 Beginner or Jumping Pull ups
10 Wall Ball (4#)
Sub dumbell Thrusters for wall ball if you do not have a medicine ball.
(4) Comments
Wednesday, February 7th
CrossFit Kids - Skill day
For 15 minutes practice:
Handstands
Frog Stands
L sits
Then do a max hang for time (arms extended).
Post time.
(4) Comments
Tuesday, February 6th 2007
CrossFit Kids Lifts with PVC Back Squat
Workout for Two
Get a partner and alternate
While one partner runs , the other partner does continuous Clapping Push ups, Pushups or elevated/wall push ups. When the first partner completes the run switch. Each switch counts as one round completed.
How many rounds can you complete in 15 minutes ?
Big Dogs
Run 200M
Clapping Push ups
Packmembers
Run 200M
Push ups
Puppies
How many rounds can you complete in 10 minutes ?
Run 200 M
Elevated (from 10- 12 " )or wall push ups
Post rounds to comments.
(0) Comments
Monday, February 5th
CrossFit Kids - Awesome
Funky Fran
Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups
The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups
Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups
Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
(0) Comments
Sunday, February 4th
CrossFit Kids - Chipper
Big Dawgs:
5 Rounds
Run 100 M
10 Broad Jumps
10 Burpees
10 Broad Jumps
10 Burpees
Pack:
4 Rounds
Run 100 M
10 Broad Jumps
10 Push ups
10 Broad Jumps
10 Push ups
Puppies:
3 Rounds
Run 100 M
10 Broad Jumps
10 Box Push ups
10 Broad Jumps
10 Box Push ups
(2) Comments
Saturday, February 3rd
Big Dawgs:
5 Rounds
Run 200 M
5 L Pull ups
20 Squats
Porch:
5 Rounds
Run 200 M
5 Pull ups
20 Squats
L sit for time
Pack:
5 Rounds:
Run 100 M
5 Pull ups
20 Squats
Tuck sit for time
Puppies:
4 Rounds:
Run 50 M
5 Beginner Pull ups
15 Squats
Tuck sit for time
Buttercups:
3 Rounds:
Run 50 M
5 Beginner Pull ups
15 Squats
Tuck sit for time
(0) Comments
Friday, February 2nd
CrossFit Kids - Don't forget the gymnastics!
Big Dawgs:
20 Muscle ups
The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups
Pack:
15 Seated Muscle ups
Puppies:
15 Squat Muscle ups
Buttercups:
10 Assisted Muscle ups
See video page for muscle up tutorial and progressions.
Everyone:
5 minutes practice on frog stands.
(0) Comments
