Sunday, March 25th
CrossFit Kids - Fran Practice
Big Dawgs:
5 Rounds
Run 200 M
10 Power Cleans (25-35#)
10 Supermans
The Porch:
5 Rounds
Run 200 M
10 Power Cleans (20-25#)
10 Supermans
Pack:
5 Rounds
Run 100 M
10 Power Cleans (15-20#)
10 Supermans
Puppies:
3 Rounds
Run 100 M
10 Power Cleans (8-10##)
10 Supermans
Buttercups:
3 Rounds
Run 100 M
7 Power Cleans (5#)
7 Supermans
(1) Comments
Saturday, March 24th
CrossFit Kids - Gymnastics
Big Dawgs:
5 Rounds
2 Muscle ups
5 Handstand Push ups
The Porch:
5 Rounds
2 Jumping Muscle ups
5 Handstand Push ups
Pack:
5 Rounds
2 Seated Muscle ups
5 Pillow Handstand Push ups
Puppies:
4 Rounds
2 Squat Muscle ups
5 Assisted Handstand Push ups
Buttercups:
3 Rounds
2 Assisted Muscle ups
5 Assisted Handstand Push ups
See video page for muscle up tutorial and progressions.
(2) Comments
Friday, March 23rd, 2007
CrossFit Kids - Hanging around
CrossFit Kids - pull ups, strength, function and play.
Big Dogs
4 rounds
25 Roving Pushups
25 Pullups
25 Jumping Squats
Packmembers
3 rounds
20 Roving Pushups
20 Beginner or Jumping Pullups
20 Jumping Squats
Puppies
3 rounds
15 Roving Planks
15 Jumping or Assisted Pullups
15 Jumping Squats
(8) Comments
Thursday, March 22nd
CrossFit Kids - Funky Fran
Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups
The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups
Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups
Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
(5) Comments
Wednesday March 21st, 2007
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Big Dawgs:
21-15-9
5# "Tag the ground touch the sky squats"
Broad Jumps
Pack:
21-15-9
1-3# "Tag the ground touch the sky squats"
Broad Jumps
Puppies:
15-12-9
1-3# "Tag the ground touch the sky squats"
Broad Jumps
Switch hands each rep. Make sure to keep an active shoulder and your arm straight!
(3) Comments
Tuesday, March 20th
CrossFit Kids - Push ups
Big Dawgs:
3 Rounds
Run 200 M
21 Kettlebell Swings X 20-25#
12 Pullups
Pack:
3 Rounds
Run 100 M
21 Kettlebell Swings X 10-15#
8 pull ups or 12 Beginner or Jumping pull ups
Puppies:
3 Rounds
Run 100 M
15 Kettlebell Swings X 8-10#
6 pull ups or 12 assisted pull ups
Buttercups:
3 Rounds
Run 100 M
15 Kettlebell Swings X 3-6#
6 Assisted pull ups
Please see the kettlebell and pull ups tutorial on the CrossFit Kids Video Page
(6) Comments
Monday, March 19th
CrossFit Kids - Fran Competition
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.
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.
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
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.
(8) Comments
