Saturday, November 1st 2008

CrossFit Kids - Press

CrossFit Kids action



"Joey"


Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups







Posted by Jeff Martin on 10/31

Friday, October 31st 2008

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids Affiliates

CrossFit Kids Flagstaff

CrossFit Kids Corona

CrossFit Kids Brand X

Today practice frog stands and planche progressions






Posted by Jeff Martin on 10/30

Thursday, October 30th 2008

CrossFit Kids - Upside Down

CrossFit Kids action

Buy In
Big Dawgs and The Porch:
2:00 Double under practice
35 Sit ups

Pack and Puppies:
2:00 Jump rope
15 Sit ups

"Fran"

Big Dawgs:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 45-55#
Pull-ups

The Porch:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 25-35#
Pull-ups

Pack:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 15-20#
Pull-ups (beginner or assisted pull ups okay)

Puppies:
Three rounds, 15-12- and 9 reps, for time of:

Thrusters, 5-10#
Pull-ups (beginner or assisted pull ups okay)

Buttercups:
Three rounds, 12-9- and 6 reps, for time of:

Thrusters, pvc-10#
Pull-ups (beginner or assisted pull ups okay)


Cash out
Big Dawgs and The Porch:
45 seconds total time back bridge

Pack and Puppies:
20 seconds total time back bridge

Posted by Jeff Martin on 10/29

Wednesday, October 29th 2008

Crossfit Kids - Dumbbell Swings

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
25 Sit ups
25 Push ups

Pack and Puppies:
15 Sit ups
15 Push ups



"Jumpy Helen"


Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 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.

Cash out:
Big Dawgs and The Porch:
Practice handstands for 5 minutes

Pack and Puppies:
With a parents assistance practice handstands for 5 minutes

Posted by Jeff Martin on 10/28

Tuesday, October 28th 2008

CrossFit Kids - Assisted Pull ups

CrossFit Kids action


"Keegan"


Big Dawgs:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack:
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies:

4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups:
3 rounds

100m
10 Pushups
10 Knee-ups

Posted by Jeff Martin on 10/27

Monday, October 26th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Today spend ten minutes playing on the rings or bars. Practice monkey hangs, monkey swings, traverses, fall throughs, skin the cats etc.
Posted by Jeff Martin on 10/26

Sunday, October 26th 2008

CrossFit Kids - Lunges

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 rounds
5 Pull over/Roll over combos
10 Squats

Pack and Puppies:
2 rounds
3 Pull over/Roll over combos (with assistance)
10 Squats


'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)

Pack:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25' Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Knees to Elbows

Cash out
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats (with assistance)


Posted by Jeff Martin on 10/25

 

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