Sunday April 1st

CrossFit Kids - FRAN!

CrossFit Kids action photo - Crossfit_kids_medicine_ball_sprint

CrossFit Kids is holding our first competition.

The Competition will be open to kids 4-18, throughout the Crossfit community. To compete the kids must complete “Fran “(scaling below) during the week of April 1st -7th.

Today do Fran scaled below. 

4-5 year old
12-9-6
3# dumbbell thrusters
assisted pull ups

6-7 year old
15-12-9
5# dumbbell thrusters
jumping pull ups

8-9 year old
15-12-9
8# dumbbell thrusters
jumping pull ups

10-12 year old
21-15-9
25# Thrusters
pull ups

13-14 year old
21-15-9
40# male / 30#female
Thrusters
pull ups

15-16 year old
21-15-9
65# male / 40# female
Thrusters
pull ups


17-18 year old as Rx'd
21-15-9
95# male / 65# female
Thrusters
Pullups

Post your times or submit names of participants and times to
.(JavaScript must be enabled to view this email address) by April 10th.

Prizes will be awarded in each age group:
1st PLACE one year subscription to CF Kids magazine
and a T shirt
2nd PLACE CrossFit Kids T shirt *
3rd PLACE CrossFit Kids T shirt *
*Older age categories will get a CrossFitBrandX T
If you take video or pictures of the competition
please send them along.

REMINDER: As always, a responsible adult should monitor each
child and their intensity. All participants should first be healthy, and have been previously exposed to CrossFit style workouts, slowly ramping up intensity for several weeks before competing at high intensity.

Posted by Jeff Martin on 03/31

Saturday, March 31st

Crossfit Kids - Brand X N.C.

CrossFit Kids action photo - 374651877108_0_bg

Everyone:
Before you start the workout do a handstand against the wall for time.

Big Dawgs:
21-15-9

Box Jumps
Dumbbell snatch (20-25#)

The Porch:
15-12-9

Box Jumps
Dumbbell snatch (20-25#)

Pack:
21-15-9

Box Jumps
Dumbbell snatch (10-15#)

Puppies:
15-12-9

Box Jumps
Dumbbell snatch (5-8#)

Buttercups:
15-12-9

Box Jumps
Dumbbell snatch (3-5#)

Everyone:
When you are done do a plank hold in top position for time.

Post your times!

Posted by Jeff Martin on 03/30

Friday, March 29th

Crossfit Kids - Left Hook

CrossFit Kids action photo - Connortest2

Big Dawgs:

5 Rounds for time:

Run 400 M

25 Squat Jumps

25 Elevated Pushups (Feet elevated 12-18 ")

25 Sprawls

The Porch

4 rounds for time:

Run 400M

25 Squat Jumps

25 Elevated Pushups (Feet elevated 10 ")

25 Sprawls

Pack:

4 rounds for time:

Run 400M

18 Squat Jumps

18 Elevated Pushups (Feet elevated 6 ")

18 Sprawls

Puppies:

3 rounds for time

Run 400M

18 Squat Jumps

18 Pushups

18 Sprawls

Posted by Jeff Martin on 03/29

Thursday, March 29th

Crossfit Kids - Ring Rows

CrossFit Kids action photo - Delaneyringrow_crossfit_kids

Big Dawgs:
How many rounds can you do in 20 minutes?

1 Rope climbs (15')
15 Lunges
15 Ring dips
15 Knees to Elbows

The Porch:
How many rounds can you do in 15 minutes?

1 Rope climbs (15')
15 Lunges
15 Bar dips
15 Knees to Elbows

Pack:
How many rounds can you do in 12 minutes?

1 Rope climbs (10') or 3 beginner rope climbs
10 Lunges
10 Jumping dips
10 Knee to chest

Puppies:
How many rounds can you do in 10 minutes?

2 beginner rope climbs
8 Lunges
8 Bench dips
8 Knees to chest

Posted by Jeff Martin on 03/28

Wednesday, March 28th

CrossFit Kids - Functional Fitness

CrossFit Kids action photo - Duncan_crossfit_legos

Big Dawgs
4 Rounds of:

400 M
12 OHS + 2 Sotts Presses (15#)

The Porch
3 Rounds of:

400 M
12 OHS + 1 Sotts Press (15#)

Pack
3 Rounds of:

200 M
12 OHS + 1Sotts Press (10#)

Puppies
3 Rounds of:

200 M
8 OHS + 1 Sotts Press (5#)

Buttercups
3 Rounds of:

100 - 200 M
8 OHS + 1 Sotts Press (PVC or Broomstick)

Posted by Jeff Martin on 03/27

Tuesday, March 27th

Crossfit Kids - Can be done anywhere!

CrossFit Kids action photo - Dsc_0140

"Keegan"

Big Dawgs
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups
3 rounds

100m
10 Pushups
10 Knee-ups

The free edition of the CrossFit Kids Magazine has substitutions and progressions for push ups.

Posted by Jeff Martin on 03/26

Monday, March 26th

CrossFit Kids - Press

CrossFit Kids action photo - Crossfit_kids_press

Big Dawgs:
How many rounds can you do in 15 minutes of?

200 M sprint
3 Rope Climbs (10')
10 Monkey Hangs
15 Kettlebell Swings (20-25#)

The Porch:
How many rounds can you do in 15 minutes of?

150 M sprint
2 Rope Climbs (10')
8 Monkey Hangs
12 Kettlebell Swings (15-20#)

The Pack:
How many rounds can you do in 10 minutes of?

150 M sprint
2 Rope Climbs (15')
6 Monkey Hangs
12 Kettlebell Swings (10-15#)

Puppies:
How many rounds can you do in 10 minutes of?

100 M sprint
2 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (10-15#)

Buttercups:
How many rounds can you do in 10 minutes of?

100 M sprint
1 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (5-8#)

If you cannot do rope climbs do twice the number of beginner rope climbs or five times the number of pull ups.

Posted by Jeff Martin on 03/25

 

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