Sunday, March 17th
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
(3) Comments
Saturday, March 17th 2007
CrossFit Kids- Kiss The Blarney Stone
For this workout, you will need a hill and set of at least 10 stairs
Big Dogs
4 rounds
50M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
25 push ups( "kiss the ground" )
Run 50M
Packmembers
3 rounds
50M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
15 push ups( "kiss the ground" )
Run 50M
Puppies
3 rounds
25 M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
10 push ups( "kiss the ground" )
Run 50M
If you do not have stair do 15 lunges.
(1) Comments
Friday, March 16th
St Patrick' Day Workout with the Kids 
You will need a 10 # bag of potatoes
Big Dogs
Run 400M
25 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)
Packmembers
Run 400M
15 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
15 Kettlebell swing (with bag of potatoes)
Run 200M ( carry bag of potatoes)
15 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)
Wee Dogs
Give Mom or Dad half the potatoes, using a 3-5# bag:
Run 200M
10 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
10 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
10 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
50M farmers walk (with bag of potatoes)
(6) Comments
Thursday, March 15th
CrossFit Kids - No More Burpees!
"Sage"
200m Run
21 Squats
200M Run
15 Ring Dips
200M Run
9 Handstand Push ups
200 M Run
3 Rope Climbs
Big Dawgs do two rounds.
Pack and Puppies one round.
If you are unable to do Ring dips you can sub bar dips or bench dips.
If you are unable to do Handstand Push ups you can do pillow/pad HSPU or have someone assist you.
Post your time to comments!
Parents,
We are looking for CrossFit Kids success stories. If you would be interested in having your kids featured in the CrossFit Kids Magazine please contact us at:
(3) Comments
Wednesday, March 14th
CrossFit Kids - Burpees!
Big Dawgs:
5 rounds for time of:
10 burpees
10 pull-ups
10 ring dips
The Pack:
5 rounds for time of:
8 burpees
8 pull-ups
8 ring dips
Pack:
4 rounds for time of:
8 burpees
8 pull-ups (Fill in Jumping or Beginner when necessary)
8 dips (Fill in bench dips when necessary)
Puppies:
3 rounds for time of:
8 burpees
8 beginner pull-ups
8 bench dips
Please see the CrossFit Kids Video page for pull up and burpee tutorial.
(6) Comments
Tuesday March 13th
CrossFit Kids and Outdoor Exercise
"Austin"
Big Dogs
10 Rounds
Row 100M
10 Push ups
10 Squats
10 Situps
Packmembers
7 Rounds
Row 100M
7 Push ups
7 Squats
7 Situps
Puppies
5 Rounds
Row 100M
5 Push ups
5 Squats
5 Situps
(4) Comments
Monday, March 12th
CrossFit Kids - Incredible!
Big Dawgs:
Using 20# dumbbells every minute on the minute for 20 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
The Porch:
Using 20# dumbbells every minute on the minute for 15 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Pack:
Using 10-15# dumbbells every minute on the minute for 15 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Puppies:
Using 5-8# dumbbells every minute on the minute for 12 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Buttercups:
Using 3-5# dumbbells every minute on the minute for 10 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
If you fall behind the clock keep going and see how many rounds you can complete in the time set allowed.
(11) Comments
