CrossFit Kids | Forging the Future of Fitness

Wednesday, July 11th

CrossFit Kids - The Games

David, CrossFit Brand X team member in the hopper event. At 16, David placed 10th in the trail run in this years CrossFit Games.

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-40#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Compare to Saturday, February 17th

Most recent comments

maggie- puppies
7:55

Posted by maggie-7 joey-3 on July 16 2007 at 08:23 PM

Mags... thought of you during the WOD!
Puppies wod
Molly - 7:48
Anna - 7:59 (wanted to finish the workout even though she fell)

Posted by Anna (8), Molly (6) and Brett (3) on July 12 2007 at 07:36 PM

Good job David. Congratulations!

Posted by Cyndi on July 11 2007 at 08:15 AM

Posted by Jeff Martin on 07/10 ..... Total Comments - (3) . Read/Comment here. •

Tuesday, July 10th 2007

CrossFit Kids - Posts daily workouts for kids of all ages, adjusted for age and capacity

Big Dawgs

5 rounds
Run or Row 100 M
Hold Plank position 1 minute
Deadlift 50-60# 25 reps
Hold bottom of the squat position 1 minute
Shoulder Press 30-40# x 25reps
Hold middle sit up position minute

Porch

4 rounds
Run or Row 100 M
Hold Plank position 1 minute
Deadlift 40-50# 25 reps
Hold bottom of the squat position 1 minute
Shoulder Press 25-30# x 25reps
Hold middle sit up position 1 minute

Packmembers

3 rounds
Run or Row 50M
Hold Plank position 1 minute
Deadlift 20-30# 15 reps
Hold bottom of the squat position 1 minute
Shoulder Press 10-20# x 15 reps
Hold middle sit up position 30 seconds

Puppies

3 rounds
Run or Row 50M
Hold Plank position 1 minute
Deadlift 10-20# 15 reps
Hold bottom of the squat position 1 minute
Shoulder Press 5-10# x 15 reps
Hold middle sit up position 30 seconds

Most recent comments

Puppies WOD done on Tuesday with running 50 (through the sprinkler) and 10#DB Deadlift. Anna did 5#DB SP and Molly did 3#DB SP. They did the whole workout together for a time of 13:17.

Posted by Anna (8), Molly (6) and Brett (3) on July 12 2007 at 06:02 PM

Posted by Jeff Martin on 07/09 ..... Total Comments - (1) . Read/Comment here. •

Monday, July 9th

CrossFit Kids - Daily workouts, yearly games!

The Hopper event at the recent CrossFit Games included a 1000 M row and then five rounds of 25 pull ups and 7 push jerks at 135#. Connor completed 3.5 rounds before time was called push jerking more than his body weight 28 times.

Our CrossFit Kids record for "Cindy" is 39 rounds set by Connor.

Big Dawgs
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Pack
"Lil Cindy"
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups (Assisted/ Beginner pull ups okay)
6 Push-ups
9 Squats

Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats

Buttercups:
How many rounds can you do in 6 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats

Most recent comments

Connor, you did great at the games! Your stamina is truly amazing!

Posted by Nichole DeHart on July 10 2007 at 06:07 AM

That was a great class !

Posted by Mikki Lee on July 09 2007 at 08:02 PM

Tonight at Brand X, we did a partner workout.
Partner 1 works while partner 2 holds static position. Then they switch places. After both have completed reps at that station, they move to next exercise.

3 rounds
Row 50m-plank hold
Deadlift x 15-bottom of squat
Shoulder press x 25-middle position of situp

Ball pass races:
Form 2 lines
Pass medicine ball over then under until it gets to end of line. Last person in line runs to the front and starts passing ball again. Keep line moving until it reaches the other side of the room. Winner is the team who crosses the room the fastest.

Posted by Cyndi on July 09 2007 at 07:37 PM

Posted by Jeff Martin on 07/08 ..... Total Comments - (7) . Read/Comment here. •

Sunday, July 8th

CrossFit Kids - Press

One of our original CrossFit Kids Instructors, Nichole Dehart, at the CrossFit Games. Nichole placed third in the hopper event, first in the CrossFit Total, and took third place in the overall CrossFitter competition.

"Keegan"

Big Dawgs
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups
3 rounds

100m
10 Pushups
10 Knee-ups

Most recent comments

Were I a little girl ( alas that time has long since passed ) I would want to grow up to be just like YOU.

Posted by Mikki Lee on July 08 2007 at 08:22 PM

Beautiful, Nichole! Your work ethic (and your form) are to be admired. Congratulations again.

Posted by Cyndi on July 08 2007 at 08:52 AM

Posted by Jeff Martin on 07/07 ..... Total Comments - (2) . Read/Comment here. •

Saturday, July 7th

CrossFit Kids - Climb it!

"Anna"

Big Dawgs:

Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 25-30#
Run 200 M
15 reps Dumbell Thrusters, 25-30#
Pull-ups (max set)

The Porch:
Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 15-20#
Run 200 M
15 reps Dumbell Thrusters, 15-20#
Pull-ups (max set)

Pack:
Run 200 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 10-15#
Run 100 M
15 reps Dumbell Thrusters, 10-15#
Pull-ups (max set)
Run 200 m

Puppies:
Run 100 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 5-10#
Run 50 M
15 reps Dumbell Thrusters, 5-10#
Beginner Pull-ups (max set)
Run 100 m

Buttercups:
Run 50 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 3-5#
Run 25 M
15 reps Dumbell Thrusters, 3-5#
Beginner Pull-ups (max set)
Run 50 m

If you have trouble with the beginner pull ups, it is okay to use your legs for an assist.

Most recent comments

Girls did puppies WOD with 5#DB's, beginner pull-ups were done with mom holding their feet since our only pull-ups bar is high up.
Anna - 7:23, 13 beginnger p-u's then 5
Molly - 6:17, 9 beginner p-u's then 12

Posted by Anna (8), Molly (6) and Brett (3) on July 08 2007 at 04:27 PM

maggie-puppies 5# dbs- 6 beginner pu's first time 8 beginner pu's second time-4:21
Joey-buttercups-2# dbs-4 beginner pu's both times- about 5:30

Posted by maggie-7 joey-3 on July 07 2007 at 12:53 PM

Posted by Jeff Martin on 07/06 ..... Total Comments - (2) . Read/Comment here. •

Friday July 6th, 2007

CrossFit Kids at the first ever CrossFit Games

Keegan, age 13 gets a new PR with a Deadlift of 160 #

Big Dawgs

4 rounds
Run 600M
Deadlift 65-85# x12

Porch

4 rounds
Run 600M
Deadlift 45-65# x12

Packmembers

4 rounds
Run 400M
Deadlift 25-45# x12

Puppies

3 rounds
Run 400M
Deadlift 15-25# x10

Warm up with some light deadlifts, focusing on good form. Chest up , maintain lumbar curve, eyes on short horizon, tighten lats, bar close to shins, take the slack out of the arms before the pull.

Most recent comments

Way to go Keegan! I wish I were buff like you when I was your age. How fortunate you are to be so fit already.

Posted by The Vales on July 06 2007 at 08:58 PM

Way to go Keegan! Awesome work on all your lifts at the games.

Posted by Cyndi on July 06 2007 at 08:22 AM

Keegan, I wish I could have been there. You're already killing, and you've just begun! Keep up the hard work.

Posted by laurar on July 05 2007 at 10:26 PM

Posted by Jeff Martin on 07/05 ..... Total Comments - (4) . Read/Comment here. •