Wednesday, August 1st
CrossFit Kids - Backyard Gym
Big Dawgs:
4 Rounds
Run 400 M
15 Overhead squats, 40-50#
The Porch:
4 Rounds
Run 400 M
15 Overhead squats, 25-35#
Pack:
4 Rounds
Run 200 M
15 Overhead squats, 15-25#
Puppies:
3 Rounds
Run 200 M
10 Overhead squats, 10-15#
Buttercups:
3 Rounds
Run 100 M
15 Overhead squats, PVC-5#
(6) Comments
Tuesday, July 31st
CrossFit Kids - Finish Line
Duncan and Dewey!
Big Dawgs:
3 Rounds
25 Box Jumps
15 Deadlifts, 50-60#
3 Rope Climbs, 15 ft.
The Porch:
3 Rounds
25 Box Jumps
15 Deadlifts, 40-50#
3 Rope Climbs, 15 ft.
Pack:
3 Rounds
15 Box Jumps
10 Deadlifts, 20-30#
1 Rope Climbs, 10 ft.
Puppies:
3 Rounds
15 Box Jumps
10 Deadlifts, 10-20#
2 Beginner Rope Climbs
(2) Comments
Monday, July 30th, 2007
CrossFit Kids - Strong & Healthy
Chipper 3
Big Dawgs
For Time:
50 Medicine Ball for Height 14#
50 Situps
50 Box Jumps
50 Push ups
50 M Farmers Walk 20# DB
50 Squats
Porch
50 Medicine Ball for Height 10#
50 Situps
50 Box Jumps
50 Push ups
50M Farmers walk 10-15# DB
50 Squats
Packmembers
35 Medicine Ball for Height 8#
35 Situps
35 Box Jumps
35 Push ups
50M Farmers Walk 8-10# DB
35 Squats
Puppies
25 Medicine Ball for Height 4-6#
25 Situps
25 Box Jumps
25 Push ups
50M Farmers Walk 3-8# DB
25 Squats
(1) Comments
Sunday, July 29th, 2007
CrossFit Kids Broad Jump
Big Dawgs
Push Press 5-5-5-5-5
4 rounds
Run 400M
Broad Jump x 10
D Ball Slam x 10 (12-20 #)
Push Press x 10 (50-60 #)
Packmembers
3 rounds
Run 400M
Broad Jump x 10
D Ball Slam x 10 (8-12 #)
Push Press x 10 (25-45 #)
Puppies
3 rounds
Run 200M
Broad Jump x 5
D Ball Slam x 5 (4-8 #)
Push Press x 5 (10-25 #)
(1) Comments
Saturday, July 28th
CrossFit Kids - Slackline
Broomstick 1/2 mile
Big Dawgs:
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 200 meters,
35 Hang Squat Cleans,
Run 200 meters,
35 Snatches,
Run 200 meters.
The Porch:
15 Back squats,
15 Front Squats,
15 Overhead Squats,
Run 200 meters,
15 Shoulder Press,
15 Push Press,
15 Push-Jerk,
Run 200 meters,
25 Hang Squat Cleans,
Run 200 meters,
25 Snatches,
Run 200 meters.
Pack:
10 Back squats,
10 Front Squats,
10 Overhead Squats,
Run 200 meters,
10 Shoulder Press,
10 Push Press,
10 Push-Jerk,
Run 200 meters,
10 Hang Squat Cleans,
Run 200 meters,
10 Snatches,
Run 200 meters.
Puppies:
5 Back squats,
5 Front Squats,
5 Overhead Squats,
Run 100 meters,
5 Shoulder Press,
5 Push Press,
5 Push-Jerk,
Run 100 meters,
5 Hang Squat Cleans,
Run 100 meters,
5 Snatches,
Run 100 meters.
(1) Comments
Friday July 27th 2007
CrossFit Kids -Practice the basics
Big Dawgs
21-15-9
Thrusters 45 -55#
Box Jumps
Porch
21-15-9
Thrusters 35-40#
Box Jumps
Packmembers
21-15-9
Thrusters 15-25#
Box Jumps
Puppies
21-15-9
Thrusters 10-15#
Box Jumps
Buttercups
21-15-9
Thrusters 5-10#
Box Jumps
Skill work: practice Pistol squats- use a wall or a rope for support as necessary.
(0) Comments
Thursday, July 26th
CrossFit Kids - Chipper
Big Dawgs:
400M Run
35 Wall Balls (12-14#)
35 Burpees
200M Run
35 Pull-Ups
35 Slam Balls (20#)
400M Run
35 Thrusters (25-35# Bar)
35 Knees to Elbows
Pack:
400M Run
25 Wall Balls (8-10#)
25 Burpees
200M Run
25 Pull-Ups
25 Slam Balls (12#)
400M Run
25 Thrusters (15-20# Bar)
25 Knees to Elbows
Puppies:
200M Run
15 Wall Balls (4-6#)
15 Burpees
100M Run
15 Pull-Ups
15 Slam Balls (6-8#)
400M Run
15 Thrusters (5-10# Bar)
15 Knees to Elbows
(0) Comments
