Saturday August 18th 2007
CrossFit Kids - "Innes"
Big Dawgs:
Back Squats
5-5-5-5-5
Rest
15-12-9
Handstand push ups
Ring Dips
Push ups
The Porch:
12-9-6
Handstand push ups (Pillow or Pad Okay)
Ring Dips
Push ups
Pack:
15-12-9
Handstand Push ups (Assisted)
Dips (Bar or Bench)
Push ups
Puppies:
Handstand Push ups (Assisted)
Dips (Bench)
Push ups (Box or Wall
Posted by mikki martin on 08/18 at 03:10 PM
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Friday, August 17th 2007
CrossFit Kids- Froggy Pullups
"INNES"
Big Dawgs
45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 50-55#
1 rope climb
25 Squats
1 rope climb
Porch
45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 40-45#
1 rope climb
25 Squats
1 rope climb
Packmembers
35 Becks Burpees
1 rope climb
25 Sumo Deadlift High Pull 20-25#
1 rope climb
15 Squats
1 rope climb
Puppies
35 Becks Burpees
1 rope climb or 3 beginner rope
25 Sumo Deadlift High Pull 10-15#
1 rope climb or 3 beginner rope
15 Squats
1 rope climb or 3 beginner rope
Buttercups
25 Becks Burpees
1 beginner rope climb
15 Sumo Deadlift High Pull ( 4 kg KB)
1 beginner rope climb
5 Squats
1 beginner rope climb
Posted by mikki martin on 08/18 at 03:01 PM
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Thursday, August 16th 2007
Crossfit Kids - Gus
In memory of My best friend Gus, my English Bulldog. ( This is a CrossFit Kids standard workout. Compare to December, 20th 2006)
"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups
Big Dawgs:
Do two rounds
Pack and Puppies:
one round
Compare to July 4th, 2007
Post your time to comments!
Posted by mikki martin on 08/18 at 03:00 PM
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Wednesday, August 15th 2007
CrossFit Kids- Growing Strong
CrossFit Kid "Zaak"
"Logan's Run"
200M Run
14 Broad Jumps
200M Run
14 Ring Push ups
200M Run
14 Hollow Rocks
200M Run
14 DB Push Press 15-20#DB's
200M Run
14 D Ball slam 12-20#
200M Run
14 Wall Ball 14-20#
200M Run
14 DB Clean Right Arm 15-20#
200M Run
14 DB Clean Left Arm 15-20#
Pack
100M Run
14 Broad Jumps
100M Run
14 Push ups
100M Run
14 Sit ups
100M Run
14 DB Push Press 8-10#DB's
100M Run
14 D Ball slam 8-12#
100M Run
14 Wall Ball 8-10#
100M Run
14 DB Clean Right Arm 8-10#
100M Run
14 DB Clean Left Arm 8-10#200M Run
Puppies
14 Broad Jumps
50M Run
14 Push ups
50M Run
14 Sit ups
50M Run
14 DB Push Press 3-5#DB's
50M Run
14 D Ball slam 4-8#
50M Run
14 Wall Ball 4-6#
50M Run
14 DB Clean Right Arm 3-5#
50M Run
14 DB Clean Left Arm 3-5#
Posted by mikki martin on 08/18 at 02:59 PM
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Tuesday, August 14th 2007
CrossFit Kids - Working on the Kettlebell SnatchSee CrossFit Kids Magazine for monthly kids Kettlebell workouts
From UK KB award winner Davie Easton of CFCentral Scotland
"Baby Logan"
Big Dawgs
21-15-9
Wall Ball 16-20 #
Pull ups
Packmembers
21-15-9
Wall Ball 12-14 #
Pull ups or jumping pullups
Puppies
21-15-9
Wall Ball 8-10#
Pull ups or assisted pullups
Buttercups
21-15-9
Wall Ball 4-6 #
Pull ups from seated
Skill work: Practice 10 minutes of frog stands, headstands and handstands
Posted by mikki martin on 08/18 at 02:58 PM
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Monday, August 13th 2007
CrossFit Kids - Monkeying around
'Chipper'
Big Dawgs:
2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)
The Porch:
2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)
Pack:
2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)
Puppies:
2 Rounds of:
10 Standing Long Jumps
25' Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)
Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Tuck jumps
Posted by mikki martin on 08/18 at 02:56 PM
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Sunday, August 12th 2007
CrossFit Kids - Kipping Pullups
Big Dawgs
3 rounds
Run 200M
3 Shoulder Press 45-50#
6 Push Press 45-50#
9 Push Jerk 45-50 #
Run 200M
3 Shoulder Press 15-25#
6 Push Press 15-25#
9 Push Jerk 15-25 #
The Porch
3 rounds
Run 200M
3 Shoulder Press 30-40#
6 Push Press 30-40#
9 Push Jerk 30-40#
Pack
3 rounds
Run 200M
3 Shoulder Press 15-25#
6 Push Press 15-25#
9 Push Jerk 15-25 #
Puppies
3 rounds
Run 200M
3 Shoulder Press 5-10 #
6 Push Press 5-10#
9 Push Jerk 5-10 #
Posted by mikki martin on 08/18 at 02:55 PM
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