CrossFit Kids | Forging the Future of Fitness

Friday May 11th, 2007

CrossFit Kids Swing

Create an Obstacle Couse !

Use a space about 50M x 25M
Use any type ball, things to jump over (paralettes are great if you have them, you can go under and over) things to jump onto- box jumps
(tires) and some dumbells

Create a course where you can
army crawl a distance
jump over and go under something
Do frog hops, seal walks or roving pushups
Run & Carry a ball the length of your area or around the area
Sprint up one side & lunge the other in quick succession.
Do pushups at one corner, squats at another
Dumbbell Push press 5x , then Dumbell Thrusters 5x
Broad Jump the length of the course
Stairs are good for box jumps too !
Do Situps holding the ball
Can you climb a tree too ? Make it part of the course !

Time yourself ! Be creative- have Mom & Dad help and post your times and ideas here !

Posted by Jeff Martin on 05/10 at 07:01 PM
(0) Comments

Thursday, April 10th

Big Dawgs:

Clean and Jerk 20 reps (45-50#)
Run 800 M or Row 1000M
Clean and Jerk 20 reps (45-50#)

The Porch:

Clean and Jerk 20 reps (35-40#)
Run 800 M or Row 1000M
Clean and Jerk 20 reps (35-40#)

Pack:

Clean and Jerk 15 reps (25-30#)
Run 600 M or Row 800M
Clean and Jerk 15 reps (25-30#)

Puppies:

Clean and Jerk 15 reps (10-15#)
Run 400 M or Row 800M
Clean and Jerk 15 reps (10-15#)

Buttercups:

Clean and Jerk 12 reps (PVC-10#)
Run 600 M or Row 800M
Clean and Jerk 12 reps (PVC-10#)

If you are unfamiliar with the movement please check the CrossFit Kids video page for a short vid showing the clean.

Posted by Jeff Martin on 05/09 at 07:50 PM
(0) Comments

Wednesday, April 9th

CrossFit Kids - Playing with Medicine Balls

Big Dawgs:

Three rounds:
15 Pull-ups
30 Wallball shots (10-14# / 8 foot target)

The Porch:

Three rounds:
10 Pull-ups
20 Wallball shots (10-14# / 8 foot target)

Pack:

Three rounds:
10 Beginner Pull-ups
20 Wallball shots (6-8# / 6 foot target)

Puppies:

Three rounds:
8 Jumping or Beginner Pull-ups (Any combination of the two is okay)
15 Wallball shots (4-6# / 5 foot target)

Posted by Jeff Martin on 05/08 at 07:38 PM
(0) Comments

Tuesday, May 8th 2007

CrossFit Kids Learning the Kettlebell and dumbell snatch

For a kids kettlebell workout courtesy of CF Central Scotland,
Check out the upcoming May 15 2007 Issue of CrossFIt Kids Magazine

Broomstick 1/2 mile

Big Dawgs:
15 Back squats,
15 Front Squats,
15 Overhead Squats,
Run 200 meters,
15 Shoulder Press,
15 Push Press,
15 Push-Jerk,
Run 200 meters,
25 Hang Squat Cleans,
Run 200 meters,
25 Snatches,
Run 200 meters.

Pack:
10 Back squats,
10 Front Squats,
10 Overhead Squats,
Run 200 meters,
10 Shoulder Press,
10 Push Press,
10 Push-Jerk,
Run 200 meters,
10 Hang Squat Cleans,
Run 200 meters,
10 Snatches,
Run 200 meters.

Puppies:
5 Back squats,
5 Front Squats,
5 Overhead Squats,
Run 100 meters,
5 Shoulder Press,
5 Push Press,
5 Push-Jerk,
Run 100 meters,
5 Hang Squat Cleans,
Run 100 meters,
5 Snatches,
Run 100 meters.

Posted by Jeff Martin on 05/07 at 06:10 PM
(2) Comments

Monday, April 7th

CrossFit Kids - Sled Pull

Big Dawgs:

Push Press
5-5-5-5-5

Back Squat
5-5-5-5-5

Rest Then

On the first minute do :
1 Pull-up
1 Dip
1 Sit-up

On the second minute do :
2 Pull-ups
2 Dips
2 Sit-ups

On the third minute do :
3 Pull-ups
3 Dips
3 Sit-ups

Record rounds completed and loads used for the back squat and push press.

Pack and Puppies:

On the first minute do :
1 Beginner Pull-up
1 Bench Dip
1 Sit-up

On the second minute do :
2 Beginner Pull-ups
2 Bench Dips
2 Sit-ups

On the third minute do :
3 Beginner Pull-ups
3 Bench Dips
3 Sit-ups

Record rounds completed.

Posted by Jeff Martin on 05/06 at 08:16 PM
(4) Comments

Sunday, April 6th

CrossFit Kids - Sumo Deadlift High Pull

Big Dawgs:

35-45# Powerclean 15 reps

8 Rounds Tabata Squats

35-45# Powerclean 15 reps

8 Rounds Tabata Squat

The Porch:

25-35# Powerclean 15 reps

8 Rounds Tabata Squats

25-35# Powerclean 15 reps

8 Rounds Tabata Squat

Pack:

15-20# Powerclean 12 reps

6 Rounds Tabata Squats

15-20# Powerclean 12 reps

6 Rounds Tabata Squat

Puppies:

5-10# Powerclean 10 reps

4 Rounds Tabata Squats

5-10# Powerclean 10 reps

4 Rounds Tabata Squat

Posted by Jeff Martin on 05/05 at 05:33 PM
(1) Comments

Saturday, April 5th

CrossFit Kids - Ball Slams

"Keegan"

Big Dawgs
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups
3 rounds

100m
10 Pushups
10 Knee-ups