Friday, August 1st 2008

CrossFit Kids - Swing!

CrossFit Kids action

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 action

CrossFit Kids Augusta

Today practice cartwheels and handstands.


Posted by Jeff Martin on 07/30

Wednesday, July 30th 2008

CrossFit Kids - Kids Cert

CrossFit Kids action

"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

CrossFit Kids action


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.

CrossFit Kids action


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

CrossFit Kids action

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

CrossFit Kids action

"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

 

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