Friday,  June 1st 2007

CrossFit Kids  play LaCrosse

CrossFit Kids action photo - Cfklacrossekatie52907

Big Dawgs

21-18-15-12-9
Box Jump 20" -24" Box
Goblet Squats with 15 # DB
Pushups

Porch

18-15-12-9
Box Jump 20" Box
Goblet Squats with 10 # DB
Pushups

Packmembers

18-15-12-9
Box Jump 15-18"" Box
Goblet Squats with 5-8 # DB
Pushups

Puppies

15-12-9
Box Jump 10-15"" Box
Goblet Squats with 3-5 # DB
Pushups- elevated

Posted by Jeff Martin on 05/31

Thursday May 31st, 2007

CrossFit Kids 3-2-1- Squat !

CrossFit Kids action photo - Cfk_squats_memdaychallenge07

PLAY DAY! Practice Handstands and Front Rolls for Ten Minutes. Then gather some friends and play CrossFit Freeze tag!
Posted by Jeff Martin on 05/30

Wednesday, May 30th

CrossFit Kids - Happy Birthday!

CrossFit Kids action photo - Crossfit_kids_dumbbell_thrusters_br

"Anna"

Big Dawgs:

Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 25-30#
Run 200 M
15 reps Dumbell Thrusters, 25-30#
Pull-ups (max set)

The Porch:
Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 15-20#
Run 200 M
15 reps Dumbell Thrusters, 15-20#
Pull-ups (max set)

Pack:
Run 200 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 10-15#
Run 100 M
15 reps Dumbell Thrusters, 10-15#
Pull-ups (max set)
Run 200 m

Puppies:
Run 100 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 5-10#
Run 50 M
15 reps Dumbell Thrusters, 5-10#
Beginner Pull-ups (max set)
Run 100 m

Buttercups:
Run 50 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 3-5#
Run 25 M
15 reps Dumbell Thrusters, 3-5#
Beginner Pull-ups (max set)
Run 50 m

If you have trouble with the beginner pull ups, it is okay to use your legs for an assist.

Posted by Jeff Martin on 05/29

Tuesday May 29th, 2007

CrossFit Kids Partcipate in the Trevor Win'e Memorial Day Challenge

CrossFit Kids action photo - Pict0010

Happy Memorial Day.

CrossFit Kids would like to thank our men and women in the armed forces for their incredible service to our country.  Today we remember our fallen heroes.

CrossFIt Kids Team
Matt R              10
Coutrtney D    10
Delaney T         8
Duncan M         9

Two team members can work at any time, each exercise is completed before moving to the next.
The workout was scaled for kids to:


100 Pullups from seated position
200 Pushups on tire
300 Situps
400 Squats

Our CrossFit Kids team Rocked ! They did the workout in 18:18  and contributed one cooling vest to the troops ! Go CrossFit Kids !
If you have a group of four do the workout as described above or solo, only the big Dawgs should do this one solo.

Big Dawgs

50 Pullups
100 Push ups
150 Situps
200 squats

Posted by Jeff Martin on 05/28

Monday, May 28th

CrossFit Kids - Climb

CrossFit Kids action photo - Pict0133

Poles can be subbed for rope climbs, or just shimmy up because its fun

Big Dawgs

3 rounds

Run 400M
3 rope climbs
Sprint 25 M
25 Push ups

Packmembers

3 rounds

Run 400M
2 rope climbs
Sprint 25M
20 Push ups

Puppies

3 rounds

Run 200M
1 rope climb (or 3 beginner rope climb )
Sprint 25M
15 Push ups (wall or box if needed)

*towel pullups can be subbed if you do not have a rope

Posted by Jeff Martin on 05/27

Sunday, May 27th

CrossFit Kids - Functional Fitness For Kids

CrossFit Kids action photo - Septnov2005_694

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Pad Handstand Push ups
Dips
Push ups

Pack:
12-9-6

Pad or Assisted Handstand Push ups
Bench Dips
Push ups

Puppies:
Assisted Handstand Push ups
Bench Dips
Box Push ups

Posted by Jeff Martin on 05/26

Saturday, May 26th

CrossFit Kids - Fight Gone  Bad

CrossFit Kids action photo - Connor_fight_gone_bad

Connor third round 'Fight Gone Bad'

Big Dawgs:
5 Rounds

20 Push-ups
10 Back squat, bodyweight
20 Sit-ups

The Porch:
5 Rounds

20 Push-ups
10 Back squat, 1/2 bodyweight
20 Sit-ups

Pack:
4 Rounds

20 Push-ups
10 Back squat, 1/4 bodyweight
20 Sit-ups

Puppies:
4 Rounds

15 Box Push-ups
10 Back squat, 10-15#

15 Sit-ups

Buttercups:
3 Rounds

10 Box Push-ups
5 Back squat, PVC pipe or broomstrick

10 Sit-ups

Posted by Jeff Martin on 05/25

 

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