Saturday, August 11th 2007
CrossFit Kids - You want me to do what?
Big Dawgs:
21-15-9
Pistols
Dumbbell snatch (20-25#)
The Porch:
15-12-9
Pistols
Dumbbell snatch (20-25#)
Pack:
21-15-9
Pistols
Dumbbell snatch (10-15#)
Puppies:
15-12-9
Pistols
Dumbbell snatch (5-8#)
Buttercups:
15-12-9
Pistols
Dumbbell snatch (3-5#)
Everyone:
When you are done do a plank hold in top position for time.
Post your time for the workout and plank hold in comments.
(0) Comments
Friday, August 10th 2007
CrossFit Kids- Seal Walk or Seal Drag
Lil "Nicole"
Big Dawgs & Porch
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Packmembers
Complete as many rounds in 15 minutes as you can of:
Run 400 meters
Max rep Pull-ups or assisted pullups
Puppies & Buttercups
Complete as many rounds in 10 minutes as you can of:
Run 200 meters
Max rep Pull-ups from seated position or Ring Rows
Post number of pull-ups completed for each round to comments.
CrossFitKids 2nd Worldwide Open competition August 25th- 31st.
“Cindy”
How many rounds can you complete in 20 minutes of the following ?
5 Pull ups
10 Push ups
15 Squats
Categories all Male & Female for ages 12-18, T shirt will be awarded for first prize in
each category.
17-18 yr old
15-16 yr old
13-14 yr old
11-12 yr old
Coed Categories
9-10 yr old
7-8 yr old
Under 7 years old
Reps & time will be scaled appropriately
Submit Total Rounds completed plus additional reps in partial rounds.
Modifications are as follows:
Acceptable subs for Pull ups:
Beginner/Seated Pullups
( do not use jumping pull ups for this workout)
Acceptable subs for Standard Push ups,
Box Pushups, Wall Push ups or Push ups from knees
No modifications for Squats
Please video your efforts and send them to us.
All reps must be performed with good form ! CrossFitKids will be producing a video to
standardize movement requirements.
Check the CrossFitKids site for more information.
(0) Comments
Thursday, August 9th 2007
CrossFit Kids - Is there a CrossFit Kids affiliate near you?
Our featured affiliate this month - CrossFit Kids Mt. Baker
CrossFit Kids "Cindy" competition August 25th - 31st. Open to all kids, more info tomorrow.
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 12-15 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 12 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats
Buttercups:
How many rounds can you do in 10 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats
(0) Comments
Wednesday, August 8th 2007
CrossFit Kids - Upside Down
"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
Tuesday, August 7th 2007
CrossFit Kids- Push ups
Big Dawgs:
For time:
Run 200 meters
15 Pull-ups
10 Handstand push-ups
Run 400 meters
10 Handstand push-ups
15 Pull-ups
Run 200 meters
Packmembers:
For time:
Run 100 meters
10 Pull-ups
7 Handstand push-ups
Run 200 meters
7 Handstand push-ups
10 Pull-ups
Run 100 meters
Puppies:
For time:
Run 100 meters
10 Assisted pull-ups
7 Assisted handstand push-ups
Run 200 meters
7 Assisted handstand push-ups
10 Assisted pull-ups
Run 100 meters
(1) Comments
Monday, August 6th 2007
CrossFit Kids - Do what you love!
Keegan reporting to the Beckham soccer camp.
"Broken Helen"
Big Dawgs:
3 Rounds
Run 400 M
Rest 3:00
21 Kettlebell Swings (25-35#)
Rest 2:00
12 pull ups
Rest 1:00
Porch :
3 Rounds
Run 400 M
Rest 3:00
21 Kettlebell Swings (20-30#)
Rest 2:00
12 pull ups
Rest 1:00
Pack:
3 Rounds
Run 200 M
Rest 3:00
15 Kettlebell Swings (10-15#)
Rest 2:00
6 pull ups or 12 assisted pull ups
Rest 1:00
Puppies:
3 Rounds
Run 100 M
Rest 3:00
15 Kettlebell Swings (5-10#)
Rest 2:00
6 Assisted pull ups
Rest 1:00
(0) Comments
Sunday, August 5th 2007
CrossFit Kids - Press
Big Dawgs:
21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups
The Porch:
21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups
Pack:
15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups
Puppies:
12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups
Buttercups:
12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups
Compare to June 27th, 2007
(0) Comments
