Tuesday, May 1st 2007

Happy Birthday Duncan

CrossFit Kids firehose Races

CrossFit Kids action photo - Pict0138_2

Big Dogs

5 rounds

Nine Becks Burpees
Nine Kettlebell Swings 16kg
Nine Medicine Ball Throw for distance 14#

Packmembers

4 rounds

Nine Becks Burpees
Nine Kettlebell Swings 8-12kg
Nine Medicine Ball Throw for distance 8-10#

Puppies

3 rounds

Nine Becks Burpees
Nine Kettlebell Swings 4kg
Nine Medicine Ball Throw for distance 4-6#

Posted by Jeff Martin on 04/30

Sunday, April 29th

CrossFit Kids - Class

CrossFit Kids action photo - Fran_workout_april_07

Northshore CrossFit Kids - CrossFit Kids Fran Competition

Big Dawgs:
How many rounds can you complete in 20 minutes of:

2 Rope climb
15 Push ups

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

2 Rope climb
15 Push ups

Pack:
How many rounds can you complete in 12 minutes of:

1 Rope climb
10 Push ups

Puppies:
How many rounds can you complete in 10 minutes of:

2 Beginner Rope climb
8 Push ups

Buttercups:
How many rounds can you complete in 10 minutes of:

1 Rope climb
8 Box Push ups

Posted by Jeff Martin on 04/28

Saturday, April 28th

CrossFit Kids - NC

CrossFit Kids action photo - Nc_crossfit_kids

Big Dawgs:
3 rounds

Run 200 M
15 Sumo Deadlift High Pull (25-35#)
15 Slam Ball (15-20#)

The Porch:
3 rounds

Run 200 M
15 Sumo Deadlift High Pull (20-25#)
15 Slam Ball (12-15#)

Pack:
3 rounds

Run 100 M
10 Sumo Deadlift High Pull (10-15#)
10 Slam Ball (8-10#)

Puppies:
3 rounds

Run 100 M
10 Sumo Deadlift High Pull (25-35#)
10 Slam Ball (5-8#)

Posted by Jeff Martin on 04/27

Friday, April 27th 2007

CrossFit Kids Running and Sports ConditioningCrossFit Kids action photo - Pict0149_2

Big Dogs

5 Rounds

Run 200M
10 Pullups
10 Push Press 45 #

Porch

5 rounds

Run 200M
10 pullups
10 Push Press 35#

Packmembers

5 rounds

Run 200M
10 pullups
10 Push Press 25#

Puppies

3 rounds

Run 200M
10 pullups/jumping or assisted
10 Push Press 10-15#

Posted by Jeff Martin on 04/26

Wednesday, April 26th

CrossFit Kids - Balance

CrossFit Kids action photo - Jane_crossfitkids

Big Dawgs:

8 Muscle ups
Run 800 M
6 Muscle ups
Run 600 M
4 Muscle ups
Run 400 M
2 Muscle ups
Run 200 M

The Porch:

8 Seated Muscle ups
Run 800 M
6 Seated Muscle ups
Run 600 M
4 Seated Muscle ups
Run 400 M
2 Seated Muscle ups
Run 200 M

Pack:

6 Jumping Muscle ups
Run 600 M
4 Jumping Muscle ups
Run 400 M
2 Jumping Muscle ups
Run 200 M
1 Jumping Muscle up
Run 100 M

Puppies:

4 Squat Muscle ups
Run 400 M
2 Squat Muscle ups
Run 200 M
1 Squat Muscle up
Run 100 M

Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips.  Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips.  Sub the pull ups and dips 1/1 for muscle ups.

Please visit the CrossFit Kids video page to view the muscle up tutorial and false grip videos.

Posted by Jeff Martin on 04/25

Wednesday, April 25th

CrossFit Kids - Swinging

CrossFit Kids action photo - Crossfit_kids_nc_monkey_bars

Big Dawgs:

8 Rounds Tabata Broad Jumps
Rest 4 Minutes
8 Rounds Tabata Broad Jumps
Rest 4 Minutes
8 Rounds Tabata Broad Jumps

The Porch:

6 Rounds Tabata Broad Jumps
Rest 4 Minutes
6 Rounds Tabata Broad Jumps
Rest 4 Minutes
6 Rounds Tabata Broad Jumps

Pack:

4 Rounds Tabata Broad Jumps
Rest 4 Minutes
4 Rounds Tabata Broad Jumps
Rest 4 Minutes
4 Rounds Tabata Broad Jumps

Puppies:
8 Rounds Tabata Broad Jumps
Rest 4 Minutes
8 Rounds Tabata Broad Jumps

Posted by Jeff Martin on 04/24

Tuesday April 24th, 2007

CrossFit Kids - Weightlifting for kids

CrossFit Kids action photo - Pict0007

Big Dawgs:

For time:
40 Wall-ball 
40 Pull-ups
25 Wall-ball
25 Pull-ups
10 Wall-ball
10 Pull-ups

Use 10-14 pound medicine ball launched to a target 8 feet above the ground.

Porch:

For Time:
30 Wall-ball
30 Pull-ups
20 Wall-ball
20 Pull-ups
10 Wall-ball 
10 Pull-ups

Use10-14 pound medicine ball launched to a target 8 feet above the ground.

Pack:

For Time
25 Wall-ball 
25 Jumping Pull-ups
15 Wall-ball 
15 Jumping Pull-ups
5  Wall-ball
5 Jumping Pull-ups

Use 6-8 pound medicine ball launched to a target 6-8 feet above the ground.

Puppies:

For Time:
20 Wall-ball 
20 Jumping Pull-ups
10 Wall-ball 
10 Jumping Pull-ups
5  Wall-ball
5 Jumping Pull-ups

Use 3-5 pound medicine ball launched to a target 5-6 feet above the ground.

If you do not have a medicine ball the common sub is dumbbell thrusters. For a 10# medicine ball use two 10# dumbbells. Scale the weight down for pack and puppies.

Posted by Jeff Martin on 04/23

 

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