Friday, January 25th 2008
CrossFit Kids- Shrug and Extend
Team Colleen & Jerk
Big Dawgs
With a group of at least two,
Complete 100 14-20# Medicine Ball Cleans + 3 Jerks = 1 rep
Alternate such that each person does 3-5 reps and passes the ball until
all reps are complete
Run 800M
Begin second round of cleans when all team members return from the run.
Pack
With a group of at least two,
Complete 75 10# Medicine Ball Cleans + 2 Jerks = 1 rep
Alternate such that each person does 3-5 reps and passes the ball until
all reps are complete
Run 800M
Begin second round of cleans when all team members return from the run.
Complete 75 Medicine Ball Cleans + 2 Jerks, etc..
Puppies
With a group of at least two,
Complete 50 6-8# Medicine Ball Cleans + 1 Jerks = 1 rep
Alternate such that each person does 3-5 reps and passes the ball until
all reps are complete
Run 400M
Begin second round of cleans when all team members return from the run.
Complete 50 Medicine Ball Cleans + 1 Jerks, etc..
Buttercups
With a group of at least two,
Complete 25 4# Medicine Ball Cleans = 1 rep
Alternate such that each person does 2 reps and passes the ball until
all reps are complete
Run 400M
Begin second round of cleans when all team members return from the run.
Complete 25 4# Medicine Ball Cleans ... etc..
Posted by mikki martin on 01/24 at 07:09 PM
(5) Comments
(5) Comments
Thursday, January 24th 2008
CrossFit Kids - Learning the press
Big Dawgs:
Complete in as few sets as possible
45# Overhead squats, 75 reps
Post number of sets to comments.
The Porch:
Complete in as few sets as possible
25-35# Overhead squats, 75 reps
Post number of sets and weight to comments.
Pack:
Complete in as few sets as possible
10-15# Overhead squats, 50 reps
Post number of sets and weight to comments.
Puppies:
Complete in as few sets as possible
PVC Overhead squats, 50 reps
Post number of sets and weight to comments.
Buttercups:
Complete in as few sets as possible
PVC Overhead squats, 35 reps
Post number of sets and weight to comments.
Posted by Jeff Martin on 01/23 at 06:25 PM
(7) Comments
(7) Comments
Wednesday, January 23rd 2008
CrossFit Kids - Takedown
Muscle up Helen
Big Dawgs:
3 rounds
Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups
The Porch:
3 rounds
Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups
Pack:
3 rounds
Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups
Puppies:
3 rounds
Run 100 M
15 Kettlebell Swings (5-10#)
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.
Posted by Jeff Martin on 01/22 at 08:12 PM
(5) Comments
(5) Comments
Tuesday, January 22nd 2008
CrossFit Kids - Skill Day
What obstacle course?
Today spend 10 minutes practicing frog stands and forward rolls.
Posted by Jeff Martin on 01/21 at 09:04 PM
(3) Comments
(3) Comments
Monday, January 21st 2008
CrossFit Kids - Duck and cover
CrossFit Kids Dodge Ball at the CF Kids Certification
"Spic and Span Fran"
Big Dawgs:
21-15-9
Clean/thruster, 45-55#
Pull ups
The Porch:
15-12-9
Clean/thruster, 25-35#
Pull ups
Pack:
15-12-9
Clean/thruster, 10-15#
Pull ups (assisted, jumping or beginner okay)
Puppies:
15-12-9
Clean/thruster, PVC-10#
Pull ups (assisted, jumping or beginner okay)
Spic and Span refers to the clean, but also to how we want this done. Today, don't worry about the clock, but rather the quality of your reps. We want them to be clean!
Posted by Jeff Martin on 01/20 at 06:01 PM
(10) Comments
(10) Comments
Sunday, January 20th 2008
CrossFit Kids - Teaching the Medicine Ball Clean
CrossFit Kid trainers, Mariah from CrossFit Marina and Sue from CrossFit Rockford teach medicine ball cleans at the CrossFit Kids cert.
Big Dawgs:
21-18-15-12-9 -6-3
Box Jump, 24" Box
Overhead Squats, 45#
Porch:
21-18-15-12-9-6-3
Box Jump, 20" Box
Overhead Squats, 25-30#
Pack:
18-15-12-9-6-3
Box Jump, 15" Box
Overhead Squats, 15#
Puppies:
15-12-9-6-3
Box Jump 10-12"" Box
Overhead Squats, PVC-10#
Buttercups:
12-9-6-3
Box Jump 10-12"" Box
Overhead Squats, PVC
Posted by Jeff Martin on 01/19 at 05:30 PM
(7) Comments
(7) Comments
Saturday, January 19th 2008
CrossFit Kids - Productive Application of Force
"Joey"
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
Joey demonstrates her WOD.
Posted by Jeff Martin on 01/18 at 06:58 PM
(4) Comments
(4) Comments
