Sunday, March 11th
CrossFit Kids - Box jumps
"Lil Kelly"
Big Dawgs:
5 rounds for time of:
Run 200 meters
15 Box jump, 20 inch box
15 Wall ball shots, 10 pound ball
Post time to comments.
Pack:
3 rounds for time of:
Run 200 meters
15 Box jump, 15 inch box
15 Wall ball shots, 5 - 8 pound ball
Post time to comments.
Puppies:
3 rounds for time of:
Run 100 meters
15 Box jump, 10-12 inch box
15 Wall ball shots, 4-5 pound ball
Post time to comments.
Buttercups:
3 rounds for time of:
Run 100 meters
10 Box jump, 10-12 inch box
10 Wall ball shots, Soccer ball/Basketball or 2-3 pound ball
Post time to comments.
(5) Comments
Saturday, March 10th
CrossFit Kids - Beck's Burpees
Big Dawgs:
For Time:
Beck's Burpee's for 200 M
The Porch:
For Time:
Beck's Burpee's for 150 M
Pack:
For Time:
Beck's Burpee's for 125 M
Puppies:
For Time:
Beck's Burpee's for 75 M
Buttercups:
For Time:
Beck's Burpee's for 50 M
A short vid of Beck's Burpees can be found on the CrossFit Kids Video Page
Beck's Burpees are named for our friend Mark Beck, co-owner of CrossFit Manchester. Look for CrossFit Manchester's "Footie" workouts in the CrossFit Kids Magazine.
(2) Comments
Friday March 9th 2007
CrossFit Kids - Functional Fitness Rocks
Remember to keep elbows high in the front squat, bar racks closely against neck and collarbone and rests on fingertips. (In the above picture elbows are not rotated high enough) Squats should be full depth. Use a "butt ball" by placing a Medicine ball behind/under the athlete to touch on every rep.
Big Dogs
21-15-9
Front Squats (with 35-45# loaded bar)
Box Jumps (20 -24" Box)
Push ups
Packmembers
21-15-9
Front Squats (with 15-25# loaded bar)
Box Jumps (15-20" Box)
Push ups
Puppies
21-15-9
Front Squats (PVC- 10# bar)
Box Jumps (10-15" Box)
Push ups ( Elevated or wall if needed)
(3) Comments
Thursday, March 8th
CrossFit Kids - Gymnastics
Big Dawgs:
How many rounds can you complete in 15 minutes of:
3 Skin the Cats
6 Handstand Push ups
12 Broad Jumps
Pack:
How many rounds can you complete in 12 minutes of:
3 Tuck Skin the Cats
6 Pillow Handstand Push ups
9 Broad Jumps
Puppies:
How many rounds can you complete in 10 minutes of:
3 Assisted Skin the Cats
6 Assisted Handstand Push ups
9 Broad Jumps
Skin the Cat video on the CrossFit Kids video page:
CrossFit Kids Video Page
(4) Comments
Wednesday, March 7th
CrossFit Kids - Get Ready!
"Lil Fran"
21-15-9
pull ups
15-12-9
8# dumbbell thrusters
jumping pull ups
15-12-9
5# dumbbell thrusters
jumping pull ups
3# dumbbell thrusters
assisted pull ups
(4) Comments
Tuesday, March 6th
CrossFit Kids - Goblet Squats
Big Dawgs:
Run 200 M
21 Goblet Squats X 20-25#
21 Knees to Elbows
Run 200 M
15 Goblet Squats X 20-25#
15 Knees to Elbows
Run 200 M
9 Goblet Squats X 20-25#
9 Knees to Elbows
Run 200 M
The Porch:
Run 200 M
15 Goblet Squats X 20#
15 Knees to Elbows
Run 200 M
12 Goblet Squats X 20#
12 Knees to Elbows
Run 200 M
9 Goblet Squats X 20#
9 Knees to Elbows
Run 200 M
Pack:
Run 100 M
21 Goblet Squats X 10#
21 Knees ups
Run 50 M
15 Goblet Squats X 10#
15 Knees ups
Run 50 M
9 Goblet Squats X 10#
9 Knees ups
Run 100 M
Puppies:
Run 50 M
15 Goblet Squats X 5-8#
15 Hanging Tuck
Run 50 M
12 Goblet Squats X 5-8#
12 Hangiong Tuck
Run 50 M
9 Goblet Squats X 5-8#
9 Hanging Tuck
Run 50 M
Everyone:
Hang for time
Post both time for WOD and Hang!
(2) Comments
Monday, March 5th
CrossFit Kids - Peek-A-Boo
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 squat form.
CrossFit Kids Magazine , Issue Two has an article on squats.
(4) Comments
