Tuesday, January 1st 2008
CrossFit Kids - Practice!
Big Dawgs:
15-12-9
Handstand Push ups
Muscle ups
The Porch:
12-9-6
Handstand Push ups
Muscle ups
Pack:
12-9-6
Bridged Handstand Push ups on Feet
Seated Muscle ups
Puppies
12-9-6
Bridged Handstand Push ups on knees
Squat Muscle ups
* Please see the Muscle up Tutorial on CrossFit Kids video page for explanations of squat and seated muscle ups.
** The January edition of CrossFit Kids Magazine will have an article detailing handstand push up progressions including pics and video.
Posted by Jeff Martin on 12/31
Monday, December 31st 2007
CrossFit Kids - Kip
Big Dawgs:
3 rounds
200 M Run
15 Sumo Deadlift High Pulls, 35-45#
2 Rope Climbs
The Porch:
3 rounds
200 M Run
15 Sumo Deadlift High Pulls, 20-30#
1 Rope Climbs
Pack:
3 rounds
200 M Run
15 Sumo Deadlift High Pulls, 10-15#
1 Rope Climb or 2 Beginner Rope Climbs
Puppies:
3 rounds
100 M Run
15 Sumo Deadlift High Pulls, 5-10#
1 Rope Climb or 2 Beginner Rope Climbs
Sub 5 towel pull ups for every rope climb if you do not have a climbing rope.
Posted by Jeff Martin on 12/30
Sunday, December 30th 2007
CrossFit Kids - Vicious Jump!
Big Dawgs:
5 rounds
10 Hang Power Snatches, 35-45#
5 Box Jumps, 24"
The Porch:
5 rounds
10 Hang Power Snatches, 25-30#
5 Box Jumps, 20"
Pack:
4 rounds
10 Hang Power Snatches, 15#
5 Box Jumps, 15"
Puppies:
3 rounds
10 Hang Power Snatches, 5-10#
5 Box Jumps, 12"
Posted by Jeff Martin on 12/29
Saturday, December 29th 2007
CrossFit kids - Play day!
Today play CrossFit Hide and Go Seek! All the rules normal apply except when you are found both of you have to do 10 perfect squats before running to base.
CrossFit Babies
http://www.ffk-wilkinson.com
Submitted by John Tuitele of CrossFit Strong Medicine
Posted by Jeff Martin on 12/28
Friday, December 28th 2007
CrossFit Kids - Back Squats
Big Dawgs:
21-15-9
Handstand Push ups
Pull ups
Pack:
21-15-9
Handstand Push ups (progression from feet)
Pull ups (assisted, jumping or beginner pull ups okay)
Puppies:
15-12-9
Handstand Push ups (progression from knees)
Pull ups (assisted, jumping or beginner pull ups okay)
Posted by Jeff Martin on 12/27
Thursday, December 27th 2007
CrossFit Kids - Intensity!
'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 Jeff Martin on 12/26
Wednesday, December 26th 2007
CrossFit Kids - Finish Line
Big Dawgs:
3 rounds
Run 800 M
50 Squats
Porch:
3 rounds
Run 600 M
40 Squats
Pack:
3 rounds
Run 400 M
30 Squats
Puppies:
3 rounds
Run 200 M
20 Squats
Buttercups:
3 rounds
Run 100 M
15 Squats
Posted by Jeff Martin on 12/25
