Thursday, February 22nd
CrossFit Kids -Elevated Push up progressions
Big Dawgs:
Push Press
5-5-5-5-5
Rest 5 minutes
Then do Becks Burpees for 12 minutes. Post how many meters you cover?
Pack:
Do Becks Burpees for 10 minutes. Post how many meters you cover?
Puppies:
Do Becks Burpees for 10 minutes. Post how many meters you cover?
(2) Comments
Wednesday, February 21st
CrossFit Kids - Chipper
Big Dawgs:
One time through for time...
30 Squats
30 Broad Jumps
30 Push ups
30 Sprawls
30 Lunges
30 Box Jumps
30 Pull ups
Pack:
One time through for time...
20 Squats
20 Broad Jumps
20 Push ups
20 Sprawls
20 Lunges
20 Box Jumps
20 Pull ups (Assisted or Beginner pull ups to fill in are okay)
Puppies:
One time through for time...
15 Squats
15 Broad Jumps
15 Push ups
15 Sprawls
15 Lunges
15 Box Jumps
15 Pull ups (Assisted or Beginner pull ups to fill in are okay)
(5) Comments
Tuesday, February 20th
CrossFit Kids - Live Your Dreams
David S. (16) Three year into CrossFit, leaves today to play soccer in England for 6 months. Don't think you can get away from our workouts David!
Big Dawgs:
3 Rounds
Sprint 100M
15 Ring Push Ups
20 Pull Ups
The Porch:
3 Rounds
Sprint 100M
10 Ring Push Ups
20 Pull Ups
Pack:
3 Rounds
Sprint 100M
10 Push Ups
15 Pull Ups (When you cannot do anymore regular pull ups fill in with Beginner, Jumping or Assisted)
Puppies:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)
Buttercups:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)
(5) Comments
Monday, February 19th
CrossFit Kids - Whoops!
Big Dawgs:
3 Rounds
25 M Caterpiller walk
25 M Roving Plank Push ups
50 M Bear Crawl (Back to start point)
Pack:
3 Rounds
15 M Caterpiller walk
15 M Roving Plank Push ups
30 M Bear Crawl (Back to start point)
Puppies:
3 Rounds
15 M Caterpiller walk
15 M Roving Plank
30 M Bear Crawl (Back to start point)
When you are through practice the following for 5-10 minutes:
- Forward Rolls
- Cartwheels
(16) Comments
Sunday, February 18th
CrossFit Kids - Hang for Time
Practice Day:
For 15 minutes practice the following:
Handstands/Headstands
Frog Stands
L sits
At the beginning and end of your practice do a max hang for time. Post your times:
(2) Comments
Saturday, February 17th
CrossFit Kids - Coaching
"Maggie"
Big Dawgs:
7 Rounds
Run 200 M
7 Thrusters (35-40#)
The Porch:
7 Rounds
Run 200 M
7 Thrusters (25-30#)
Pack:
7 Rounds
Run 100 M
7 Thrusters (15#)
Puppies:
7 Rounds
Run 50 M
7 Thrusters (5# dumbbells)
Buttercups:
7 Rounds
Run 25 M
7 Thrusters (3# dumbbells)
(9) Comments
Friday, February 16th, 2007
Mini Tabata
Perform the following exercises using the Tabata interval of 20 seconds of work, 10 seconds rest. Complete 6 rounds, 3 minutes each exercise.
Exercises are done in sets of six consecutive rounds of the same movement.
One minute rest between exercises.
Squats
Push ups
Sit ups
Rope Pull ups
Keep track of the lowest number completed of each exercise and post to comments.
(6) Comments
