Tuesday, March 25th 2008

CrossFit Kids - Focus



Muscle up Boxing Helen

Big Dawgs:
3 rounds

25 Box Jumpx, 24"
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

25 Box Jumps, 20"
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

20 Box Jumps, 15-20"
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

15 Box Jumps, 12-15"
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

10 Box Jumps, 10-12"
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Monday, March 24th 2008

CrossFit Kids - Competition



"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-40#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Sunday, March 23rd 2008

CrossFit Kids - Happy Easter




Big Dawgs:
As Many Rounds As Possible in 20 minutes of:
100 M run
10 Power Snatches, 35#
10 Push ups

The Porch:
As Many Rounds As Possible in 15 minutes of:

100 M run
10 Power Snatches, 25-35#
10 Push ups

Pack:
As Many Rounds As Possible in 15 minutes of:

100 M run
10 Power Snatches, 10-15#
10 Push ups(Box Push ups okay)

Puppies:
As Many Rounds As Possible in 10-12 minutes of:

50 M run
10 Power Snatches, PVC-5#
10 Push ups(Box Push ups okay)

Saturday, March 22nd 2008

CrossFit Kids - Running Pracitce



Today watch this video of Coach Burgener's warm up. Then grab a broomstick and practice it a few times.

Burgener warm up

Friday, March 21st 2008

CrossFit Kids - More in the tank when it counts



Big Dawgs:
Broad Jump 30 M
25 Push ups
Broad Jump 30 M
25 Squats
Broad Jump 30 M
25 Push ups
Broad Jump 30 M
25 Squats

The Porch:
Broad Jump 25 M
20 Push ups
Broad Jump 25 M
20 Squats
Broad Jump 25 M
20 Push ups
Broad Jump 25 M
20 Squats

Pack:
Broad Jump 15 M
15 Push ups (box push ups okay)
Broad Jump 15 M
15 Squats
Broad Jump 15 M
15 Push ups (box push ups okay)
Broad Jump 15 M
15 Squats

Puppies:
Broad Jump 10 M
10 Push ups (box push ups okay)
Broad Jump 10 M
10 Squats
Broad Jump 10 M
10 Push ups (box push ups okay)
Broad Jump 10 M
10 Squats

Thursday, March 20th 2008

CrossFit Kids - First Cross Country race



Big Dawgs:
Buy in:
L-Hang for Time

21-15-9
Pull ups
Knees to Elbows

Cash out:
L-Hang for Time

Pack:
Buy in:
L-Hang for Time (Tuck hang if you are unable to L-Hang)

15-12-9
Pull ups (Mix of pull ups and beginner pull ups okay)
Knees to Elbows (knee ups if unable to do Knees to Elbows yet)

Cash out:
L-Hang for Time (Tuck hang if you are unable to L-Hang)

Puppies:
Buy in:
Tuck Hang for Time

12-9-6
Beginner Pull ups
Knees ups

Cash out:
Tuck Hang for Time

Wednesday, March 19th 2008

CrossFit Kids - CrossFit Poway represents at the Kilt day workout.



"Logan's Run"

Big Dawgs:

14 D Ball slam 12-20#
200M Run
14 DB Snatches Right Arm 20-25#
200M Run
14 DB Snatches Left Arm 20-25#
200M Run
14 DB Push Presses Right Arm 20-25#
200M Run
14 DB Push Press Left Arm 20-25#
200M Run
14 DB Clean Right Arm 20-25#
200M Run
14 DB Clean Left Arm 20-25#
200M Run
14 Wall Ball 14-20#

Pack:

14 D Ball slam 10-12#
200M Run
14 DB Snatches Right Arm 10-15#
200M Run
14 DB Snatches Left Arm 10-15#
200M Run
14 DB Push Presses Right Arm 10-15#
200M Run
14 DB Push Press Left Arm 10-15#
200M Run
14 DB Clean Right Arm 10-15#
200M Run
14 DB Clean Left Arm 10-15#
200M Run
14 Wall Ball 8-10#

Puppies:

14 D Ball slam 4-8#
200M Run
14 DB Snatches Right Arm 3-8#
200M Run
14 DB Snatches Left Arm 3-8#
200M Run
14 DB Push Presses Right Arm 3-8#
200M Run
14 DB Push Press Left Arm 3-8#
200M Run
14 DB Clean Right Arm 3-8#
200M Run
14 DB Clean Left Arm 3-5#
200M Run
14 Wall Ball 4-8#

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