Wednesday, July 25th
CrossFit Kids - Grappling
Big Dawgs:
3 rounds
5 Handstand Push ups
10 Knees to Elbows
20 Box Jumps, 20" box
The Porch:
3 rounds
5 Pad/Pillow Handstand Push ups
10 Knees to Elbows
20 Box Jumps, 20" box
Pack:
3 rounds
3 Assisted Handstand Push ups
9 Knees to Elbows
15 Box Jumps, 15" box
Puppies:
3 rounds
3 Assisted Handstand Push ups
6 Knees to Elbows
12 Box Jumps, 12-15" box
(3) Comments
Tuesday, July 24th
CrossFit Kids - OOOPs!
50 M Bear Crawl
5 Bear complex
How many rounds can you do in.......
Big Dawgs:
20 Min.
Use 35-45#
The Porch:
15 Min
Use 25-35#
Pack:
15 Min
Use 10-15#
Puppies:
10 Min
Use 10#
Buttercups:
10 Min
Use PVC or a broomstick
Brand X Bear Complex:
1. Power Clean
2. Front Squat
3. Push Press
4. Bring bar down behind your neck and hold on shoulders
5. Back Squat
6. Push Press from behind your neck
= 1
(0) Comments
Monday, July 23rd
CrossFit Kids- Deadlift
Muscle up Helen
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.
(2) Comments
Sunday, July 22nd
CrossFit Kids - Team Brand X at the CrossFit Games
Connor M., David S., Nichole G., Mike H.., Tara P.
"Austin"
Big Dogs
10 Rounds
Row 100M
10 Push ups
10 Squats
10 Situps
Packmembers
7 Rounds
Row 100M
7 Push ups
7 Squats
7 Situps
Puppies
5 Rounds
Row 100M
5 Push ups
5 Squats
5 Situps
(2) Comments
Saturday, July 21st 2007
CrossFit Kids Play Outside
Obstacle Course
Big Dawgs
How many times through in 18 Minutes ?
Packmembers
How many times through in 15 minutes?
Puppies
How many times through in 12 minutes?
Create a square course 50 M each side, scale weight as needed
From corner A to B
do roving pushups
From corner B to C
Weighted Farmers Walk Lunges
at corner C do 25 Squats
From Corner C to D
Heavy Bag or Medicine Ball carry
From Corner D to A
Sprint
(2) Comments
Friday, July 20th 2007
CrossFit Kids Learning the Sled Drag
Big Dawgs
3 rounds
Run 600 M
30 Burpees
Army Crawl 25 M
Packmembers
3 rounds
Run 400 M
25 Burpees
Army Crawl 25 M
Puppies
3 rounds
Run 200 M
20 Burpees
Army Crawl 20 M
Buttercups
3 rounds
Run 200 M
10 Burpees
Army Crawl 15M
(0) Comments
Thursday, July 19th
CrossFit Kids - Sprint
Big Dawgs:
How many rounds can you do in 20 minutes of:
100 M run
10 Wall Ball Shots (12-14# ball, 8 foot target)
10 Pull ups
Porch:
How many rounds can you do in 15 minutes of:
100 M run
10 Wall Ball Shots (12-14# ball, 8 foot target)
10 Pull ups
Pack:
How many rounds can you do in 15 minutes of:
100 M run
10 Wall Ball Shots (8-10# ball, 6 foot target)
10 Beginner/ Seated Pull ups
Puppies:
How many rounds can you do in 12 minutes of:
50 M run
10 Wall Ball Shots (6-8# ball, 6 foot target)
10 Beginner/ Seated Pull ups
Buttercups:
How many rounds can you do in 8 minutes of:
50 M run
10 Wall Ball Shots (4# ball, 5 foot target)
10 Beginner/ Seated Pull ups
(2) Comments
