Sunday, June 24th
CrossFit Kids - Anywhere
Big Dawgs:
Run 800 M
Max Muscle ups in 10 Minutes
Run 800 M
The Porch:
Run 800 M
Max Seated Muscle ups in 10 Minutes
Run 800 M
Pack:
Run 400 M
Max Seated Muscle ups in 5 Minutes
Run 400 M
Puppies:
Run 200 M
Max Squat Muscle ups in 5 Minutes
Run 200 M
(2) Comments
Saturday, June 23rd
CrossFit Kids - Double Body Weight Back Squat!
Connor has been CrossFitting almost 4 years. Careful programming and constant monitoring of form has brought him to this level. For more info on strength programming for kids contact .
"Connor"
How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1
Big Dawgs:
Use 35-45#
The Porch:
Use 25-35#
Pack:
Use 15# for fifteen minutes
Puppies:
Use 10# for ten minutes
Buttercups:
Use PVC or a broomstick for ten minutes
(0) Comments
Friday June 22nd 2007
CrossFit Kids Medicine Ball Drills
Big Dawgs
5 rounds
14# medicine ball
3 Medicine Ball Sprints 25 M carry ball at chest height
15 Cowboy Squats hold medicine ball over head
15 Medicine Ball Situps situps with medicine ball placed on chest
15 Wall Ball Shots
Porch
5 rounds
10# medicine ball
3 Medicine Ball Sprints 25 M carry ball at chest height
15 Cowboy Squats hold medicine ball over head
15 Medicine Ball Situps situps with medicine ball placed on chest
15 Wall Ball Shots
Packmembers
4 rounds
8# medicine ball
2 Medicine Ball Sprints 25 M carry ball at chest height
10 Cowboy Squats hold medicine ball over head
10 Medicine Ball Situps situps with medicine ball placed on chest
10 Wall Ball Shots
Puppies
3 rounds
4-6# medicine ball
1 Medicine Ball Sprints 25 M carry ball at chest height
10 Cowboy Squats hold medicine ball over head
10 Medicine Ball Situps situps with medicine ball placed on chest
10 Wall Ball Shots
(5) Comments
Thursday, June 21st 2007
CrossFit Kids Self Defense You have The right to Fight Back
"Scrappy"
Big Dawgs
4 Rounds
Run 100 M Sprawl stand up
Run 50 M Sprawl stand up
Run Backwards 25 M Sprawl stand up
50 Push ups
50 Box Jumps
Packmembers
3 Rounds
Run 100 M Sprawl stand up
Run 50 M Sprawl stand up
Run Backwards 25 M Sprawl stand up
35 Push ups
35 Box Jumps
Puppies
3 Rounds
Run 50 M Sprawl stand up
Run 25 M Sprawl stand up
Run Backwards 15 M Sprawl stand up
25 Push ups
25 Box Jumps
CrossFitKids Self Defense Certification Seminar July 21st 2007
email jeff.crossfitkids@gmail for more info
(2) Comments
Wednesday, June 20th
CrossFit Kids - Firehose Races!
Big Dawgs:
3 rounds
Run 400 M
20 Push ups
10 Shoulder presses (35-45#)
The Porch:
3 rounds
Run 400 M
20 Push ups
10 Shoulder presses (25-35#)
Pack:
3 rounds
Run 200 M
10 Push ups
10 Shoulder presses (15-20#)
Puppies:
3 rounds
Run 100 M
10 Box Push ups
10 Shoulder presses (5-10#)
Connor (age 15) takes his second degree black belt test. Post your time for the WOD and your thoughts on the test.
http://www.youtube.com/watch?v=AidzE2c6qII
(5) Comments
Tuesday, June 19th
CrossFit Kids - Throw for Height
Big Dawgs:
3 rounds
Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups
The Porch:
3 rounds
Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups
Pack:
3 rounds
Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups
Puppies:
3 rounds
Run 100 M
15 Kettlebell Swings (5-10#)
3 Squat Muscle ups
Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.
Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.
Please visit the CrossFit Kids video page to view the muscle up tutorial and false grip videos.
(3) Comments
Monday, June 18th 2007
CrossFit Kids Big Dawgs
(1) Comments
