Friday May 4th 2007

CrossFit Kids - stay active !

One handed Cartwheel Practice !

Big Dogs

6 rounds

Sprint 50M
Broad Jump 50M
15 Pullups

Porch

5 rounds

Sprint 50M
Broad Jump 50M
15 Pullups

Packmembers

4 rounds

Sprint 50M
Broad Jump 50M
10 Pullups/ Jumping or assisted

Puppies

3 rounds

Sprint 50M
Broad Jump 50M
10 Pullups/ Jumping or assisted

Thursday, May 3rd

CrossFit Kids - Climb a Rope!

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (10# ball)


Pack:

2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Wednesday, May 2nd

CrossFit Kids - Sumo Deadlift High Pulls

Big Dawgs:
10 Rounds of:

Five Pull-ups
Five Push-ups
Five Squats
Five Sit-ups

The Porch:
7 Rounds of:

Five Pull-ups
Five Push-ups
Five Squats
Five Sit-ups
Five Supermans

Pack:
7 Rounds of:

Three Beginner Pull-ups
Three Push-ups
Three Squats
Three Sit-ups

Puppies:
5 Rounds of:

Three Beginner Pull-ups
Three Push-ups
Three Squats
Three Sit-ups

Wall push ups or box push ups are okay.

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