Friday, August 1st 2008
CrossFit Kids - Swing!
CrossFit Kids OKC
Buy in:
Big Dawgs and The Porch:
Broad Jump 50 yards
Pack and Puppies:
Broad Jump 25 Yards
WOD
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.
Cash out:
Big Dawgs and The Porch:
50 Sit ups
Pack and Puppies:
30 Sit ups
Posted by Jeff Martin on 07/31
Thursday, July 31st 2008
CrossFit Kids - Skill day
CrossFit Kids Augusta
Today practice cartwheels and handstands.
Posted by Jeff Martin on 07/30
Wednesday, July 30th 2008
CrossFit Kids - Kids Cert
"Do you think I'm going to count that?!?"
Big Dawgs:
Run 3 miles
The Porch:
Run 2 miles
Pack:
Run 1.25 miles
Puppies:
Run .5 miles
Posted by Jeff Martin on 07/29
Tuesday, July 29th 2008
CrossFit Kids - Deadlift
Big Dawgs:
40 Handstand Push ups
The Porch:
30 Handstand Push ups
Pack:
15 Handstand Push ups (If you cannot do HSPU sub 25 Barrier Assisted Handstand Push ups or 30 Bridged Handstand Push ups on feet)
Puppies:
15 Bridged Handstand Push ups on feet
Buttercups:
15 Bridged Handstand Push ups on knees
Posted by Jeff Martin on 07/28
Monday, July 28th 2008
CrossFit Kids - Supporting the specialist.
Big Dawgs:
Complete as many rounds as possible in 20 minutes of:
10 Broad Jumps
10 Kettlebell Swings (25-30#)
10 Pull ups
Porch:
Complete as many rounds as possible in 15 minutes of:
10 Broad Jumps
10 Kettlebell Swings (15-24#)
10 Pull ups
Pack:
Complete as many rounds as possible in 12 minutes of:
10 Broad Jumps
10 Kettlebell Swings (10-15#)
10 Pull ups
Puppies:
Complete as many rounds as possible in 8 minutes of:
10 Broad Jumps
10 Kettlebell Swings (5-8#)
10 Pull ups
* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.
Posted by Jeff Martin on 07/27
Sunday, July 27th 2008
CrossFit Kids - Skill Day
16 year old competitors at the CrossFit Games - 2008
You will need a partner to time you today.
Close your eyes, hold your arms out to the side and spin around 10 times. Your partner can count for you. When you have completed ten spins have your partner time how long it takes you to do 25 squats.
Posted by Jeff Martin on 07/26
Saturday, July 26th 2008
CrossFit Kids - Moving Walkway Squats AMSAP
"Michael"
Big Dawgs
Three rounds for time of:
Run 800 meters
35 GHD Back Extension
35 Sit-ups
Pack
Three rounds for time of:
Run 400 meters
25 GHD Back Extensions
25 Sit-ups
Puppies
Three rounds for time of:
Run 100 meters
15 GHD Back Extensions
15 Sit-ups
Please sub Supermans if you do not have access to a GHD ( Glute/Ham Developer)
Posted by mikki martin on 07/25
