Sunday April 1st
CrossFit Kids - FRAN!
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
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.
(3) Comments
Saturday, March 31st
Crossfit Kids - Brand X N.C.
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!
(2) Comments
Friday, March 29th
Crossfit Kids - Left Hook
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
(3) Comments
Thursday, March 29th
Crossfit Kids - Ring Rows
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
(2) Comments
Wednesday, March 28th
CrossFit Kids - Functional Fitness
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)
(4) Comments
Tuesday, March 27th
Crossfit Kids - Can be done anywhere!
"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.
(2) Comments
Monday, March 26th
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.
(6) Comments
