CrossFit Kids | Forging the Future of Fitness

Sunday, June 17th

CrossFit Kids - Medicine Ball Sprints

Big Dawgs:
How many rounds can you do in 15 minutes of:

Run 200 M
15 Dumbbell Cleans (20-25#)

The Porch:
How many rounds can you do in 12 minutes of:

Run 200 M
10 Dumbbell Cleans (20-25#)

Pack:
How many rounds can you do in 10 minutes of:

Run 200 M
10 Dumbbell Cleans (10#)

Puppies:
How many rounds can you do in 8 minutes of:

Run 100 M
10 Dumbbell Cleans (5#)

Posted by Jeff Martin on 06/16 at 08:18 PM
(0) Comments

Saturday June 16th, 2007

CrossFit Kids- Optimal Sports Conditioning Training for Athletes

Team Angie

Two person teams

Team member A will Perform the following exercise while Team member B rows.
Team will switch position every time team members have to break a set of exercises (rest)

Complete total number of each exercise before beginning the next.

Big Dawgs
100 Pullups
100 Pushups
100 Sit ups
100 Squats

Packmembers

75 Pullups
75 Pushups
75 Sit ups
75 Squats

Puppies

50 Pullups / assisted or seated
50 Pushups
50 Sit ups
50 Squats

Posted by Jeff Martin on 06/15 at 09:10 PM
(2) Comments

Friday June 15th, 2007

The Situp featured in The June 15th Issue of CrossFit Kids e- Magazine

Big Dawgs

21-18-15-12-9
Sprawls
Medicine Ball throw for height 14#
Tuck Jumps
Pushups

Porch

21-18-15-12-9
Sprawls
Medicine Ball throw for height 10#
Tuck Jumps
Pushups

Packmembers

18-15-12-9
Sprawls
Medicine Ball throw for height 8-10#
Tuck Jumps
Pushups Elevated if needed

Puppies

15-12-9
Sprawls
Medicine Ball throw for height 4-6#
Tuck Jumps
Pushups

Posted by Jeff Martin on 06/14 at 08:55 PM
(0) Comments

Thursday, June 14th

CrossFit Kids - End of the school year!

Big Dawgs:
5 Rounds

2 Muscle ups
10 Thrusters, 45#

The Porch:
5 Rounds

2 Jumping Muscle ups
10 Thrusters, 35#

Pack:
5 Rounds

2 Seated Muscle ups
10 Thrusters, 15 - 25#

Puppies:
4 Rounds

2 Squat Muscle ups
5 Thrusters, 8-10#

Buttercups:
3 Rounds

2 Assisted Muscle ups
5 Thrusters, PVC-5#

See video page for muscle up tutorial and progressions.

Posted by Jeff Martin on 06/13 at 08:42 PM
(1) Comments

Wedneday, June 13th

Crossfit Kids - Sled Pull

'Chipper'

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)

Posted by Jeff Martin on 06/12 at 07:31 PM
(2) Comments

Tuesday, June 12th

CrossFit Kids - Swings

Big Dawgs:

Run 1200 M
63 Kettlebell Swings X 30 # dumbbell (or 16kg KB)
36 pull ups

Porch :

Run 1200 M
63 Kettlebell Swings X 15-25# dumbbell (or 12kg KB)
36 pull ups

Pack:

Run 600 M
30 Kettlebell Swings X 10-15# dumbbell (or 8 kg KB)
18 pull ups or 36 assisted pull ups

Puppies:

Run 400 M
30 Kettlebell Swings X 3-8# dumbbell ( or 4kg KB)
18 Assisted pull ups