Friday, January 11th 2008
CrossFit Kids - Hoover Ball
Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups
Porch:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups
Pack:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups
Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups
* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.
Porch:
3 rounds
21 Broad Jumps
21 Dumbbell Swings 20#
12 Pull ups
Time 12:52
The Dumbbell Swings were the hardest, but it was fun!
Anna and Molly also worked hard on the Puppies WOD but felt too much pressure with timing today so we finished the workout untimed
Anna did all kipping pull-ups and 10#KBS
Molly did a mixture of kipping pull-ups and jumping pull-ups and two rounds of 10#KBS, 3rd round used 5# for KBS
Great job girls, way to perservere...Proud of YOU!!!
2 hour soccer clinic. No CFK today for the girls.
Thursday, January 10th 2008
CrossFit Kids - Skill Day
Today take a light medicine ball and practice medicine ball hang cleans. If you do not have a medicine ball sub a backpack filled with towels.
The girls played in the gym for 15 minutes and then practiced Med ball cleans for 10 minutes. Maggie used and 8# med ball.
Hold the object with arms straight and resting on mid thigh or so. Then dip and shrug, drop and stand tall.
I am new to Crossfit and I would like to get my ten year old daughter started. But I have a hard time with all the lingo. What is a 'hang clean'? Thanks.
Wednesday, January 9th, 2008
CrossFit Kids - Kettlebell Lifts
'Ethan' - From CrossFit Manchester
Big Dawgs:
21 Burpees
3 Knees to elbows
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
3 Burpees
21 Knees to elbows
Porch:
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
Pack:
18 Burpees
6 Knees tucks
15 Burpees
9 Knees tucks
12 Burpees
12 Knees tucks
9 Burpees
15 Knees tucks
6 Burpees
18 Knees tucks
Puppies:
18 Squat thrusts
6 Knees tucks
15 Squat thrusts
9 Knees tucks
12 Squat thrusts
12 Knees tucks
9 Squat thrusts
15 Knees tucks
6 Squat thrusts
18 Knees tucks
Scott: Pack - 13:07
Anne: Puppies - 7:40
Puppies WOD
Anna - 6:58
Molly - 4:38
Porch:
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
Time 13:07
The Burpees were the hardest for me, but it was fun!!
Tuesday, January 8th 2008
CrossFit Kids- Front squat
CFK Record is 7:58 w/ 24kg by David Shanahan at age 16
"Little Hazel"
Big Dawgs
1200M Run
63 KB swings 16kg or 30 # DB
36 Pullups
Porch
1200M Run
63 KB swings 12kg or 25# DB
36 Pullups
Pack
1000M Run
53 KB swings 8kg or 15# DB
26 Pullups
Puppies
800M Run
43 KB swings 8kg or 15# DB
16 Jumping or Beginner Pullups
Buttercups
400M Run
21 KB Swings 4kg or 5-10# DB
12 Beginner Pull ups
Scott: Pack-10:34 (10#DB; jumping pull-ups)
Anne: Puppies-10:30 (5#DB; assisted pull-ups)
We're dying for snow! 70 degrees here yesterday! Cool WO Maggie and Joey!
I want snow ! That sounds like so much fun.
The girls and mom did the puppies wod today
Anna and mom - 8:30
Molly 7:22
Monday, January 7th 2008
CrossFit Kids - Jumping Pull ups
CrossFit Central Scotland
Set up 3-5 cans in your yard, spaced about 5 feet apart. Then grab a soccer ball and do the following.
Big Dawgs:
3 Rounds:
6 Forward Rolls
12 Becks Burpees
18 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.
Pack:
3 Rounds:
6 Forward Rolls
9 Becks Burpees
12 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.
Puppies:
3 Rounds:
3 Forward Rolls
6 Becks Burpees
9 Squats
Soccer throw a soccer ball at the cans from 10 feet away. Hit all the cans and start the next round.
I love when our CrossFit Kids community helps each other. Thanks for answering Josiah's question. And great job on the workouts everyone! This is going to be a great year for CrossFit Kids.
Happy New Year!
We are back from our Christmas break. Today the girls did the workout from Jan 5th and we posted there.
i made up a WOD
3 rounds
10 kbs (10#)
10 box jumps (12 in.)
5 kipping pullups
10 broad jumps
maggie 5:05
mom 5;28
Sunday, January 6th 2008
CrossFit Kids - Skill Day
Today, practice handstands and L-sits for 10 minutes.
Saturday, January 5th 2008
CrossFit Kids - Monkey in the Middle
Big Dawgs:
3 rounds
20 Double unders
20 Pull ups
20 Double unders
20 Push ups
Pack:
3 rounds
10 Double unders
10 Pull ups (beginner or assisted okay)
10 Double unders
10 Push ups
Puppies:
3 rounds
20 Single unders
10 Jumping Pull ups
20 Single unders
10 Box Push ups
Puppies WOD subbing box jumps for the box push-ups
Anna - 7:21
Molly - 8:53, 6:57*
Molly wanted to go again to see if she could beat her time. Great job girls!!!
Katie, Can you explain CrossFit Bowling ?
I missed it, and it sounds FUN !
We did puppies. Johanna with push-ups, and Charlotta with push-ups on knees.
