Sunday , June 10th
CrossFit Kids - Freeze Tag!
Get a group of friends together to play 15 minutes of CrossFit freeze tag. All the normal rules apply except to get "Unfrozen" if you are tagged you must do:
10 Squats (first 5 minutes)
10 Push ups (second 5 minutes)
5 Burpees (third 5 minutes)
(0) Comments
Saturday, June 9th 2007
CrossFit Kids - Fast and Strong 
Big Dawgs
12 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (20 " Box)
Sprint 25 M
10 Kettlebell Swings 12kg
Packmembers
9 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (15-18" Box)
Sprint 25 M
10 Kettlebell Swings 8kg
6 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (10 " Box)
Sprint 25 M
10 Kettlebell Swings 4 kg
Increase difficulty by adding a (relatively ) heavy medicine ball to hold for all jumps at box and tire.
(0) Comments
Friday, June 8th
CrossFit Kids - Happy Birthday Connor D.
Big Dawgs
21-15-9
Sotts Presses (15-20#)
Pull ups
Box Jumps
The Porch
15-12-9
Sotts Presses (15#)
Pull ups
Box Jumps
Pack
15-12-9
Sotts Presses (15-20#)
Pull ups
Box Jumps
Puppies
15-12-9
Sotts Presses (PVC-5#)
Pull ups (Beginner or Jumping)
Box Jumps
Buttercups
12-9-6
Sotts Presses (PVC#)
Pull ups (Assisted or Jumping)
Box Jumps
(1) Comments
Thursday, June 9th
CrossFit Kids - Pirate Races!
Big Dawgs:
21-15-9
Front Squat (45-50#'s)
Pull ups
The Porch:
21-15-9
Front Squat (25-35#'s)
Pull ups
Pack:
15-12- 9
Front Squat (15-25#'s)
Pull ups (Beginner or Jumping okay)
Puppies:
21-15-9
Front Squat (PVC-10#'s)
Pull ups (Beginner or Assisted okay)
(1) Comments
Wednesday, June 6th
CrossFit Kids - Precious
"Colleen's Little Sister"
For 7 minutes alternate the folowing:
Clean for one minute
Jerk for one minute
Post your total reps to comments.
Big Dogs
20-25# Dumbbells
The Porch:
15-20# Dumbbells
Packmembers
8-10# Dumbbells
Puppies
4-6# Dumbbells
(1) Comments
Tuesday June 5th 2007
CrossFit Kids Goblet squats
"Jumping Triplets "
Big Dawgs
5 rounds
20 x Tuck Jumps
20 x Broad Jumps
20 x Vertical Jumps
1 50 M Chariot drag @ 40% bodyweight
Porch
4 rounds
20 x Tuck Jumps
20 x Broad Jumps
20 x Vertical Jumps
1 50 M Chariot drag @ 30% bodyweight
Packmembers
3 rounds
15 x Tuck Jumps
15 x Broad Jumps
15 x Vertical Jumps
1 50 M Chariot drag @ 25% bodyweight
Puppies
3 rounds
10 x Tuck Jumps
10 x Broad Jumps
10 x Vertical Jumps
1 50 M Chariot drag @ 20% bodyweight
See CrossFit Kids Magazine December 2006 Issue 13 on how to build a chariot / sled
(4) Comments
Monday, June 3rd
CrossFit Kids - Play
Big Dawgs and The Porch:
Hang Squat Clean - Thruster
5-5-5-5-5
Work on perfect form, start light and work your way up. If your form breaks or deteriorates you are going to heavy.
Pack and Puppies:
Front Squat - Shoulder Press
5-5-5-5-5
Work on your form pay special attention to the following:
Front Squat: Rack position and depth of squat
Shoulder Press: Active shoulder
Everyone when you are done do the following:
3 rounds:
Max Tuck Sit
Max Frog Stand
Max Tuck Lever
(2) Comments
