Monday, October 1st 2007

CrossFit Kids - "Footie"

CrossFit Kids actionCrossFit Kids action


Big Dawgs:
21-15-9
Clean, 55-65#
7-5-3
Muscle ups

The Porch:
15-12-9
Clean, 35-45#
5-4-3
Seated Muscle ups

Pack:
15-12-9
Clean, 15-25#
5-4-3
Jumping Muscle ups

Puppies:
15-12-9
Clean, 10-15#
5-4-3
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.

Kids muscle up tutorial



Posted by Jeff Martin on 09/30

Sunday, September 30th 2007

CrossFit Kids - Push up practice

CrossFit Kids action
"Hey, did anybody else watch the "Rocky" marathon this weekend?"

Big Dawgs:
40-25-10

Overhead Squats, 35-45#
Good Mornings, 35-45#
Sit ups

The Porch:
40-25-10

Overhead Squats, 20-30#
Good Mornings, 20-30#
Sit ups

Pack:
30-20-10

Overhead Squats, 15-20#
Good Mornings, 15-20#
Sit ups

Puppies:
20-15-10

Overhead Squats, 10#
Good Mornings, 10#
Sit ups

Buttercups:
20-15-10

Overhead Squats, PVC-5#
Good Mornings, PVC-5#
Sit ups

Everyone practice frog stands for 5 minutes when you are done with the workout.
Posted by Jeff Martin on 09/29

Saturday, September 29th 2007

CrossFit Kids - Upside down.......again.

CrossFit Kids action

Big Dawgs

5 rounds

Nine Becks Burpees
Nine Kettlebell Swings, 25-35#
Nine Medicine Ball Throw for distance, 14#

Pack

4 rounds

Nine Becks Burpees
Nine Kettlebell Swings, 10-20#
Nine Medicine Ball Throw for distance, 8-10#

Puppies

3 rounds

Nine Becks Burpees
Nine Kettlebell Swings, 5-10#
Nine Medicine Ball Throw for distance, 4-6#


Posted by Jeff Martin on 09/28

Friday, September 28th 2007

CrossFit Kids - Skill Day


CrossFit Kids action
First visit!

With a piece of pvc pipe or a broomstick spend 5 minutes practicing proper deadlift form and 5 minutes practicing proper overhead squat form.
Posted by Jeff Martin on 09/27

Thursday, September 27th

CrossFit Kids - Excellent!

CrossFit Kids action

"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

Posted by Jeff Martin on 09/26

Wednesday, September 26th 2007

CrossFit Kids - 3-2-1-GO!

CrossFit Kids action

Big Dawgs:
21-18-15-12-9-6-3
Pull ups
7-6-5-4-3-2-1
Handstand Push ups

The Porch:
21-18-15-12-9-6-3
Pull ups
7-6-5-4-3-2-1
Pad/Pillow Handstand Push ups

Pack:
15-12-9-6-3
Pull ups (Fill in with assisted, jumping or beginner pull ups as necessary)
5-4-3-2-1
Assisted Handstand Push ups

Puppies:
15-12-9-6-3
Pull ups (Fill in with assisted, jumping or beginner pull ups as necessary)
5-4-3-2-1
Assisted Handstand Push ups or Elevated Push ups

Buttercups:
12-9-6-3
Pull ups (Fill in with assisted, jumping or beginner pull ups as necessary)
4-3-2-1
Assisted Handstand Push ups or Elevated Push ups

Posted by Jeff Martin on 09/25

Tuesday, September 25th 2007

CrossFit Kids - Overhead

CrossFit Kids action

"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)
Posted by Jeff Martin on 09/24

 

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