CrossFit Kids | Forging the Future of Fitness

Saturday, March 1st 2008

CrossFit Kids - Playground squats

Big Dawgs
5 rounds
Twenty 24" Box Jumps to begin each round, then
21-15-9
DB Power Cleans 25# DB's
Ring Dips

Porch:
5 rounds
Twenty 20" Box Jumps to begin each round, then
21-15-9
DB Power Cleans 15-20# DB's
Ring Dips

Pack:
4 rounds
Fifteen 12-15" Box Jumps to begin each round, then
21-15-9
DB Power Cleans 8-10# DB's
Bench or Bar Dips

Puppies:
3 rounds
Ten 12" Box Jumps to begin each round, then
21-15-9
DB Power Cleans 3-5# DB's
Bench Dips

Posted by Jeff Martin on 02/29

Friday, February 29th 2008

CrossFit Kids - Ring handstand push ups about to go wrong

'Lil JT'

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Barrier assisted handstand push ups
Bar Dips
Push ups

Pack:
12-9-6

Bridged handstand push ups on feet
Bar Dips
Push ups

Puppies:
12-9-6

Bridged handstand push ups on knees
Bench Dips
Box Push ups

Posted by Jeff Martin on 02/28

Thursday, February 28th 2008

CrossFit Kids - Hangin' out

CrossFit Snohomish

Big Dawgs:
10 Forward Rolls

3 rounds
15 Roll up squats
30 Wall Ball, (8'-14#)

The Porch:
10 Forward Rolls

3 rounds
15 Roll up squats
30 Wall Ball, (8' - 10#)

Pack:
8 Forward Rolls

3 rounds
10 Roll up squats
20 Wall Ball, (7' - 6-8#)

Puppies:
5 Forward Rolls

3 rounds
5 Roll up squats
15 Wall Ball, (6' - 2-4#)

Roll up Squat
1. Start standing up
2. Squat down to the bottom of the squat position
3. Roll onto back
4. Kick your feet forward and roll back into the bottom of the squat position
5. Stand up

Posted by Jeff Martin on 02/27

Wednesday, February 27th 2008

CrossFit Kids - Skill Day

New CrossFit Kids Shirts, modeled after the CrossFit North Santa Cruz "Earn Your Scars" T-shirt.

Today practice Frog Stands and Precision Jumps for ten minutes. How long can you hold a frog stand? What is the farthest you can precision jump?

Posted by Jeff Martin on 02/26

Tuesday, February 26th 2008

CrossFit Kids - Tire Flips

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.

Compare to 2/24/2008

Posted by Jeff Martin on 02/25

Monday, February 25th 2008

CrossFit Kids - Transition

Big Dawgs:
5 rounds

10 Bupees
10 Precision Jumps
10 Pull ups

Pack:
4 Rounds

10 Bupees
10 Precision Jumps
10 Beginner or Jumping Pull ups

Puppies:
3 rounds

10 Bupees
10 Precision Jumps
10 Beginner or Jumping Pull ups

Workout submitted by Jesse Woody of Primal Fitness . Jesse discusses the Precision Jump in February's CrossFit Kids Magazine.

Posted by Jeff Martin on 02/24

Sunday, February 24th 2008

CrossFit Kids - Sprints

“Naughty Kids”

Big Dawgs:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, 55#

The Porch:
3 rounds

35 Squats
5 Seated Muscle ups
10 Hang Power Cleans, 25-35#

Pack:
3 rounds

25 Squats
3 Seated Muscle ups
10 Hang Power Cleans, 10-15#

Puppies:
3 rounds

15 Squats
3 Squat Muscle ups
10 Hang Power Cleans, pvc-5#

Posted by Jeff Martin on 02/23