CrossFit Kids

Friday May 25th, 2007

CrosFit Kids Squat

Tabata

20 seconds of work followed by ten seconds of rest for each of the following exercises. Complete the required number of rounds for each exercise completely, before moving to the next exercise. Rest exactly one minute between exercises. Count the number of reps for each round and post the lowest number for each exercise,
to comments.

Big Dawgs
8 rounds or four minutes each exercise

Squats
D Ball slams 12 #
Mountain Climbers
Rope Climb
Lateral Hops

Packmembers and Puppies

6 rounds or 3 minutes each exercise

Squats
D Ball slams 4-8#
Mountain Climbers
Rope Climb or beginner rope climbs
Lateral Hops

Posted by Jeff Martin on 05/24 at 08:10 PM
(0) Comments

Thursday, May 24th

CrossFit Kids - Dumbbell Squats

Big Dawgs:
Back Squat
5-5-5-5-5

Push Press
5-5-5-5-5

21-15-9

Broad Jumps
Dumbbell Snatch, 25-30# Alt. Hands
Pull ups

The Porch:
21-15-9

Broad Jumps
Dumbbell Snatch, 20-25# Alt. Hands
Pull ups

Pack:
15-12-9

Broad Jumps
Dumbbell Snatch, 10-15# Alt. Hands
Beginner Pull ups

Puppies:
15-12-9

Broad Jumps
Dumbbell Snatch, 5-10# Alt. Hands
Assisted or Jumping Pull ups

Posted by Jeff Martin on 05/23 at 06:17 PM
(2) Comments

Wednesday, May 22nd

CrossFit - Toontown

CrossFit Kids - Box Jumps MOV

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.

Compare to 4/17/07

Posted by Jeff Martin on 05/22 at 06:02 PM
(6) Comments

Tuesday, May 22nd

Crossfit Kids - Gus

In memory of My best friend Gus, my English Bulldog. ( This is a CrossFit Kids standard workout. Compare to December, 20th 2006)

"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Big Dawgs:
Do two rounds

Pack and Puppies:
one round

Compare to 4/12/07

Post your time to comments!

Posted by Jeff Martin on 05/21 at 08:20 PM
(1) Comments

Monday, May 20th

CrossFit Kids - Kettlebells

Big Dawgs:
7 rounds

Sprint 400 M
Walk 400 M

The Porch:
5 rounds

Sprint 400 M
Walk 400 M

Pack:
4 rounds

Sprint 400 M
Walk 400 M

Puppies:
4 rounds

Sprint 200 M
Walk 400 M

Buttercups:
4 rounds

Sprint 100 M
Walk 200 M

Posted by Jeff Martin on 05/20 at 05:32 PM
(1) Comments

Sunday, May 20th

CrossFit Kids - Big Sister

Colleen & Jerk

For 7 minutes, perform one dumbbell clean and three jerks at the end of the clean for a count of one. Work on form.
Report your total reps to comments.

Big Dogs
20-25# Dumbbells

The Porch:
15-20# Dumbbells

Packmembers
8-10# Dumbbells

Puppies
4-6# Dumbbells

Posted by Jeff Martin on 05/19 at 07:56 PM
(3) Comments