Monday, April 23rd
CrossFit Kids - Assisted Pull ups
Primal Fitness - CrossFit Kids Fran Competition
Set up 3-5 cans in your yard, spaced about 5 feet apart. Then grab a soccer ball and do the following.
Big Dawgs:
3 Rounds:
3 Cartwheels
6 Sommersaults
10 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.
Pack:
3 Rounds:
1 Cartwheels
3 Sommersaults
10 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.
Puppies:
3 Rounds:
1 Cartwheels
3 Sommersaults
5 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 10 feet away. Hit all the cans and start the next round.
When you are finished have some one help you practice handstands and L-sits for 10 minutes.
(2) Comments
Sunday, April 22nd
CrossFit Kids - Strong Work!
Justin from CrossFit Kids Fairfield County in the CrossFit Kids Fran Competition.
Big Dawgs:
21-15-9
Knees to Elbows
Ring Dips
The Porch:
15-12-9
Knees to Elbows
Ring Dips
Pack:
15-12-9
Hanging Knees Tucks
Bar Dips
Puppies:
12-9-6
Hanging Knees Tucks
Bench Dips
(1) Comments
Saturday, April 21st 2007
CrossFit Kids Creating the Future of Fitness
Keegan J. ( 3 ) of CrossFitSoCal gets honorable mention in the CrossFit Kids Fran competition
Burpee pullup ladder
Big Dogs
Warm up with a 400M Run
12 Burpees
1 Pullup
11 Burpees
2 Pullups
10 Burpees
3 Pullups
etc.... to
1 Burpee
12 Pullups
Packmembers
Warm up with a 400M Run
9 Burpees
1 Pullup
8 Burpees
2 Pullups
7 Burpees
3 Pullups
etc.... to
1 Burpee
9 Pullups
Puppies
Warm up with a 200M Run
6 Burpees
1 Pullup Assisted or Jumping
5 Burpees
2 Pullups
4 Burpees
3 Pullups
etc.... to
1 Burpee
6 Pullups
(2) Comments
Friday, April 20th 2007
CrossFit Kids - Creating healthy habits for life 
Brand X Kids in the CrossFit Kids Fran Competition
Emails will be going out this weekend to the winners!
For Kids, Max pushups and Max squats are without a break.
As soon as a break or rest
takes place we count it and move to the next exercise.
Runny Pushy Lynnette
Big Dogs
5 rounds
Run 200M
Max Pushups
Max Squats
Porch
4 rounds
Run 200M
Max Pushups
Max Squats
Packmembers
3 rounds
Run 200M
Max Pushups
Max Squats
Puppies
3 rounds
Run 100M
Max Pushups Assisted or elevated
Max Squats
(3) Comments
Thursday, April 19th
CrossFit Kids - Finish Line
Big Dawgs:
Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (35-40#)
Run 400
The Porch:
Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (25-30#)
Run 400
Pack:
Run 200
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (15-20#)
Run 200
Puppies:
Run 100
6 Rounds of Tabata Squats
6 Rounds of Tabata Push-press (5-10#)
Run 100
Buttercups:
Run 50
4 Rounds of Tabata Squats
4 Rounds of Tabata Push-press (3-5#)
Run 50
Post the lowest number of reps done in a round for tabata squats and push press, as well as how you felt about the workout.
(7) Comments
Wednesday April 18th 2007
CrossFit Kids Team Workouts are in the CrossFit Kids Magazine every month.
The following workout is modified for kids, but comes from Coach Ruts (CrossFit Kansas City)blogspot. www.thefitnessconduit.com
for time:
Big Dogs
7 rounds
7 Wall Ball 10-14#
7 Pullups
Packmembers
6 rounds
7 wall ball 6-8#
7 pullups/ jumping or assisted
Puppies
5 rounds
5 wall ball 4-6#
5 pullups or ring rows
Finish up with Skillwork,
Plank hold Max time
Pullup hold at bottom position Max time
Pullup hold at top position Max time
(6) Comments
Tuesday, April 17th
CrossFit Kids - Whoops!
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.
(1) Comments
