Thursday April 24th 2008
CrossFit Kids - Zach's L Sit
"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)
Maggie
Posted by Jeff Martin on 04/23 at 06:39 PM
(8) Comments
(8) Comments
Wednesday, April 23rd 2008
CrossFit Kids - Skill Day!
Skill Day!
Today practice:
Handstands
Cartwheels
Posted by Jeff Martin on 04/22 at 06:32 PM
(1) Comments
(1) Comments
Tuesday, April 22nd 2008
CrossFit Kids - Over head squats
Big Dawgs:
21-15-9
Box Jumps, 24"
Overhead Squats, 45#
Push ups
The Porch:
21-15-9
Box Jumps, 20"
Overhead Squats, 25-35#
Push ups
Pack:
21-15-9
Box Jumps, 15-20"
Overhead Squats, 15-20#
Push ups
Puppies:
15-12-9
Box Jumps, 12=15"
Overhead Squats, pvc-10#
Push ups
Posted by Jeff Martin on 04/21 at 06:24 PM
(5) Comments
(5) Comments
Monday, April 21st 2008
CrossFit Kids - Push ups in the snow
Big Dawgs:
Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (35-40#)
Run 400
The Porch:
Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (25-30#)
Run 400
Pack:
Run 200
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (15-20#)
Run 200
Puppies:
Run 100
6 Rounds of Tabata Squats
6 Rounds of Tabata Push-press (5-10#)
Run 100
Buttercups:
Run 50
4 Rounds of Tabata Squats
4 Rounds of Tabata Push-press (3-5#)
Run 50
Posted by Jeff Martin on 04/20 at 03:16 PM
(6) Comments
(6) Comments
Sunday, April 20th 2008
CrossFit Kids - CrossFit Kids hiking
Big Dawgs:
30 Muscle ups
The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups
Pack:
15 Seated Muscle ups
Puppies:
15 Squat Muscle ups
Buttercups:
10 Assisted Muscle ups
If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.
See video page for muscle up tutorial and progressions.
Everyone:
5 minutes practice squat form.
Posted by Jeff Martin on 04/19 at 06:37 PM
(4) Comments
(4) Comments
Saturday, April 18th 2008
CrossFit Kids - Skill Day
Today practice your handstands. You are never too young to start.
Lincoln Log Back Squat
Posted by Jeff Martin on 04/18 at 08:16 PM
(6) Comments
(6) Comments
Friday, April 18th 2008
CrossFit Kids - Backyard Rope Climbs
"Connor"
How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1
Big Dawgs:
Use 35-45#
The Porch:
Use 25-35#
Pack:
Use 15# for fifteen minutes
Puppies:
Use 10# for ten minutes
Buttercups:
Use PVC or a broomstick for ten minutes
Posted by Jeff Martin on 04/17 at 07:21 PM
(0) Comments
(0) Comments
