Tuesday, July 1st 2008

CrossFit Kids - Saturday Morning

CrossFit Kids action

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-45#)

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)


Posted by Jeff Martin on 06/30

Monday, June 30th 2008

CrossFit Kids - Backstroke

CrossFit Kids action

Today work on the hang muscle snatch either unloaded or with PVC.
Posted by Jeff Martin on 06/29

Sunday, June 29th, 2008

CrossFit Kids - Beginner Pull ups

CrossFit Kids action

CrossFit Kids Corona

'Pushy Lynne'

Big Dawgs:
5 Rounds

Max Push ups
Max Pull ups

Rest 2:00 between rounds

Pack:
5 Rounds

Max Push ups
Max Beginner or Assisted Pull ups

Rest 2:00 between rounds

Puppies:
3 Rounds

Max Push ups
Max Beginner or Assisted Pull ups

Rest 2:00 between rounds



Posted by Jeff Martin on 06/28

Saturday, June 28th 2008

CrossFit Kids - pvc Clean

CrossFit Kids action

Buy In:
5 Cartwheels

Big Dawgs:
100 M Broad jumps

The Porch:
70 M Broad jumps

Pack:
50 M Broad jumps

Puppies:
25 M Broad jumps

Butter cups:
15 M Broad jumps

Cash out:
Handstand for time

Posted by Jeff Martin on 06/27

Friday, June 27th 2008

CrossFit Kids - Burgener warm up for kids

CrossFit Kids action

CrossFit Kids Magazine, June '08 edition

Buy in
2 x through the Burgener warm up

Big Dawgs:
21-15-9

Box Jumps, 24"
Hang Power Snatch, 45#
Overhead Squat, 45#

The Porch:
21-15-9

Box Jumps, 20"
Hang Power Snatch, 25-35#
Overhead Squat, 25-35#

Pack:
21-15-9

Box Jumps, 20"
Hang Power Snatch, 15-20#
Overhead Squat, 15-20#

Puppies:
15-12-9

Box Jumps, 20"
Hang Power Snatch, pvc-10#
Overhead Squat, pvc-10#

Cash out:
Big Dawgs and Porch:
1:30 total L-sit hold

Pack and Puppies:
30 seconds L-sit hold

Break as often as necessary, total time must equal above.

"The PVC hang muscle snatch is a perfectly appropriate sub for someone not yet technically proficient with the hang power snatch. A technically correct air squat is foundational to the development of the overhead squat. Air squats are an acceptable sub for overhead squats where the flexibility to do the OHS is not yet developed or the air squat is not yet technically correct."


Posted by Jeff Martin on 06/26

Thursday, June 26th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Wasatch CrossFit Firekid Fran

Today practice forward rolls and handstands.
Posted by Jeff Martin on 06/25

Wednesday, June 25th 2008

CrossFit Kids - another Swim Meet

CrossFit Kids action


Buy in:
Big Dawgs and The Porch:
50 sit ups

Pack and Puppies:
25 sit ups

Big Dawgs:
3 rounds
5 Broad Jumps
10 Push Jerks, 45#
20 Squats

The Porch:
3 rounds
5 Broad Jumps
10 Push Jerks, 25-35#
20 Squats

Pack:
3 rounds
5 Broad Jumps
10 Push Jerks, 10-15#
20 Squats

Puppies:
3 rounds
5 Broad Jumps
10 Push Jerks, pvc-10#
15 Squats

Cash out:
Big Dawgs and Pack:
50 superman's

Pack and Puppies:
25 superman's
Posted by Jeff Martin on 06/24

 

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