CrossFit Kids

Tuesday, December 18th 2007

CrossFit Kids - Speed Ladder races

Funky Fran

Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups

The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups

Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups

Puppies:
21-15-9
Heaving Snatch Balance X PVC pipe
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PVC pipe
Beginner Pull ups

Posted by mikki martin on 12/17 at 09:50 PM
(2) Comments

Monday, December 17th 2007

CrossFit Kids - Play Day

Duncan, Keegan and David did "Josh" for this months 'Girls and Heroes' in the December Crossfit Kids Magazine.

Today get group of friends together and play CrossFit Freeze Tag! All the regular rules apply except that you can be unfrozen either by another player or doing 10 squats.

Other ways to be unfrozen:
5 push ups
3 burpees
Can you come up with a couple of new ways to be unfrozen?

Have fun!

Posted by Jeff Martin on 12/16 at 06:57 PM
(5) Comments

Sunday, December 16th 2007

CrossFitKids - Virtual Snow Angels Workout

Big Dawgs:
4 rounds

5         Forward roll +
5 virtual snow angels
10        Broad Jumps
15        Snowball cleans (Medicine Ball 14#-20#)

Pack:
4 rounds

3         Forward roll +
5 virtual snow angels
6          Broad Jumps
9          Snowball cleans (Medicine Ball 8# -10#)

Puppies:
3 rounds

3         Forward roll +
5 virtual snow angels
6          Broad Jumps
9          Snowball cleans (Medicine Ball 4#-6#)

*Virtual Snow Angels are just like real snow angels, except there is no snow.
If you are lucky enough to have snow, make real snow angels.

The December 2007 Second Anniversary Issue of CrossFit Kids Magazine
Features 5 New Holiday Workouts

Posted by mikki martin on 12/15 at 03:17 PM
(4) Comments

Saturday, December 15th 2007

CrossFit Kids - like lifting weights

Big Dogs
21-15-9
Dumbell Deadlifts (30-35# DB's)
Handstand Push ups

Porch
21-15-9
Dumbell Deadlifts (20-25# DB's)
Handstand Push ups

Pack:
18-12-6
Dumbell Deadlifts (10-15# DB's)
Handstand Push ups (Progression from Box)

Puppies:
15-9-3
Dumbbell Deadlifts (8-10# DB's)
Handstand Push ups (Progression from Box)

Buttercups:
15-9-3
Dumbbell Deadlifts (5-10# DB's)
10 second hold
Handstand holds

Posted by mikki martin on 12/14 at 10:59 PM
(2) Comments

Friday, December 14th 2007

CrossFit Kids - Medicine Ball Clean

For Time:

Big Dawgs:
Run 800 M
Thrusters 25-35# X 35
15 foot rope climb X 3

Porch:
Run 800 M
Thrusters 20# X 35
10 foot rope climb X 3

Pack:
Run 600M
Thrusters 15# X 25
Beginners rope climb X 5

Puppies
Run 400M
Thrusters PVC-10# X 15
Beginners rope climb X 3 or Rope Pull

Posted by mikki martin on 12/13 at 10:13 PM
(5) Comments

Thursday, December 13th 2007

CrossFit Kids- Skill Day

Practice different types of pull ups, or jumping pull ups.
Use rope pullups, ring pullups,strict, frogging, kipping etc.
If you are a Big Dawg practice Commando or Atlas pullups.

Posted by mikki martin on 12/12 at 07:58 PM
(3) Comments

Wednesday, December 12th 2007

CrossFitKids - Fresh Air

Big Dawgs:
7 rounds
Run 200M
Jump 20M (Broad Jump or Hop)
Swing (5 Monkey Swings each arm)

Porch:
5 rounds
Run 200M
Jump 20M (Broad Jump or Hop)
Swing (5 Monkey Swings each arm)

Pack:
4 rounds
Run 200M
Jump 10M (Broad Jump or Hop)
Swing (5 Monkey Swings each arm)

Puppies:
3 rounds
Run 200M
Jump 10M (Broad Jump or Hop)
Swing (5 Monkey Swings each arm)

Focus Work: Using PVC or Broomstick, practice the movement for Sumo Deadlift High Pull (25 reps)

Posted by mikki martin on 12/11 at 09:20 PM
(7) Comments