Tuesday, September 30th 2008

CrossFit Kids - Focus Work Virtuosity Discussion



CrossFit Kids Celebrates the 50th CFK Affiliate CrossFit Kids Missoula

"Keegan"

Big Dawgs
5 rounds
Run 400M
20 Toes to Bar
20 Pull ups

Porch
5 rounds
Run 400M
15 Toes to Bar
15 Pull ups

Pack
4 rounds
Run 400M
15 Toes to Bar
15 Pull ups

Puppies
3 rounds
Run 400M
10 Knees to Elbows
10 Beginner or Seated Pull ups

Monday, September 29th 2008

CrossFit Kids - Push Press









Skill Day if you did Fight Gone Bad in the last week

the following PP WOD if not,

Big Dawgs
3 Rounds
15 Push Press 45#
15 Burpees

Porch
3 Rounds
15 Push Press 25-35#
15 Burpees

Pack
3 Rounds
15 Push Press 15-25#
15 Burpees

Puppies
3 Rounds
15 Push Press PVC-10#
15 Burpees

Sunday, September 28th 2008

CrossFit Kids - Bear Crawls



CrossFit Snohomish Bear Crawls around the neighborhood

Fight Gone Bad III pictures and results check here !

Big Dawgs
AMRAP in 12 minutes
10 Broad Jumps
10 Monkey Swings
10 Pullups
Bear Crawl 10 M

Pack
AMRAP in 9 minutes
10 Broad Jumps
10 Monkey Swings
10 Pullups, beginner or seated
Bear Crawl 10 M

Puppies AMRAP in 7 minutes
10 Broad Jumps
10 Monkey Swings
10 Pullups, beginner or seated
Bear Crawl 10 M

Posted by mikki martin on 09/27

Saturday, September 27th 2008

CrossFit Kids - Medicine Ball Relays



Be a part of something great
participate in Fight Gone Bad and Athletes for a Cure
today at your local CrossFit Affiliate
Fundraising Event for Prostate Cancer Research

Big Dawgs
4 rounds
Run 400M
50 Squats

Pack
4 rounds
Run 400M
35 Squats

Puppies
3 rounds
Run 200M
25 Squats

Posted by mikki martin on 09/26

Friday, September 26th 2008

CrossFit Kids - Tree climbing




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 09/25

Thursday, September 25th 2008

CrossFit Kids - Where are the Big Dawgs?



Today practice cartwheels and balancing on one leg.

Posted by Jeff Martin on 09/24

Thursday, September 24th 2008

CrossFit Kids - School Programs



Dock Daniels - Madison County School District

Big Dawgs:

Run 600 M
100 Wall Ball (10-14#)
100 Box Jumps
Run 600 M

The Porch:

Run 600 M
75 Wall Ball (10#)
75 Box Jumps
Run 600 M

Pack:

Run 400 M
50 Wall Ball (6-8#)
50 Box Jumps
Run 400 M

Puppies:

Run 200 M
35 Wall Ball (4-6#)
35 Box Jumps
Run 200 M

Buttercups:

Run 100 M
25 Wall Ball (2-4#)
25 Box Jumps
Run 100 M

Posted by Jeff Martin on 09/23