CrossFit Kids | Forging the Future of Fitness

Thursday, January 1st 2009

CrossFit Kids - Victorious

Buy in
Big Dawgs and The Porch:
1 x
10 Push ups
20 Toes to bar
30 Squats
40 Sit ups

Pack and Puppies:
1 x
5 Push ups
10 Toes to bar
15 Squats
20 Sit ups

Big Dawgs:
As Many Rounds As Possible in 15 minutes of:

3 Burpee-Handstand Push ups
5 Pull ups
7 Squats

The Porch:
As Many Rounds As Possible in 12 minutes of:

3 Burpee-Handstand Push ups
5 Pull ups
7 Squats

Pack:
As Many Rounds As Possible in 10 minutes of:

3 Squat Thrust-Handstand Holds
5 Pull ups (Beginner or Assisted okay)
7 Squats

Puppies:
As Many Rounds As Possible in 8 minutes of:

3 Squat Thrust-Handstand Holds
5 Pull ups (Beginner or Assisted okay)
7 Squats

Cash out
Big Dawgs and The Porch:
2 x
30 seconds total L-sit
5 Skin the Cats

Pack and Puppies:
2 x
15 seconds total L-sit
3 Skin the Cats

Parents remember to help spot the Handstand push ups and handstand holds.

Burpee-Handstand Push ups - (wmv)

Posted by Jeff Martin on 12/31

Wednesday, December 31st 2008

CrossFit Kids - Burgener Warm Up & Power Snatch Practice

Happy New Year !
CrossFit Kids is celebrating four years of posting CrossFit Kids workouts online.

Buy in:
Big Dawgs and The Porch:
2 x
5 Cartwheels
10 Squats
5 Cartwheels
10 Push ups

Pack and Puppies:
2 x
3 Cartwheels
5 Squats
3 Cartwheels
5 Push ups

Big Dawgs
"Jackie" as Rx'd
Row 1000M
50 Thrusters 45#
50 Pull ups

Porch
Row 1000M
50 Thrusters 35#
50 Pull ups

Pack
Row 750M
35 Thrusters 15- 25#
35 Pull ups or Beginner Pull ups

Puppies
Row 500M
25 Thrusters 10#
25 Beginner Pull ups

Buttercups
Row 250M
20 Thrusters PVC
20 Beginner Pull ups

Cash out:
Big Dawgs and The Porch:
Max Sit ups in 1:00
1:00 total L-sit

Pack and Puppies:
Max Sit ups in 1:00
:30 total L-sit

Posted by mikki martin on 12/30

Tuesday, December 30th 2008

CrossFit Kids - Handstand Practice with Spotter

Skill Day
Practice Freestanding Handstand Holds

Feet together
Keep torso in "hollow position"
Push away from the ground, activated shoulders

Post time for longest attempt of 15

Posted by mikki martin on 12/29

Monday, December 29th 2008

CrossFit Kids - Clean

CrossFit Kids - Snohomish

Buy in
Big Dawgs and The Porch:
2 x
20 Box Jumps
10 Fall Throughs

Pack and Puppies:
2 x
15 Box Jumps
5 Fall Throughs

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:
2:00 total handstand hold

Pack and Puppies:
1:00 total handstand hold

Posted by Jeff Martin on 12/28

Sunday, December 28th 2008

CrossFit Kids - Dip

CrossFit Kids action

Big Dawgs and The Porch:
2 x
High Knee Skip 100 M
Run Backwards 100 M
20 Squats
10 Push ups

Pack and Puppies:
2 x
High Knee Skip 50 M
Run Backwards 50 M
10 Squats
5 Push ups

"Topsy Turvy Fran"

Big Dawgs:
7 Cartwheels
21 Thrusters, 45-55#
21 Pull ups
5 Cartwheels
15 Thrusters, 45-55#
15 Pull ups
3 Cartrwheels
9 Thrusters, 45-55#
9 Pull ups

The Porch:
7 Cartwheels
21 Thrusters, 20-30#
21 Pull ups
5 Cartwheels
15 Thrusters, 20-30#
15 Pull ups
3 Cartwheels
9 Thrusters, 20-30#
9 Pull ups

Pack:
5 Cartwheels
15 Thrusters, 10-15#
15 Pull ups
4 Cartwheels
12 Thrusters, 10-15#
12 Pull ups
3 Cartwheels
9 Thrusters, 10-15#
9 Pull ups

Puppies:
4 Cartwheels
12 Thrusters, pvc-5#
12 Pull ups
3 Cartwheels
9 Thrusters, pvc-5#
9 Pull ups
2 Cartwheels
6 Thrusters, pvc-5#
6 Pull ups

Cash out
Big Dawgs and The Porch:
35 Box Jumps
1:00 total L-sit

Pack and Puppies:
20 Box Jumps
30 seconds total L-sit

Posted by Jeff Martin on 12/27

Saturday, December 27th 2008

CrossFit Kids - Reindeer Games

CrossFit Kids - St. Louis

Duncan demonstrates the WOD - (wmv) (mov)

Buy in
Big Dawgs and The Porch:
25 sit ups
20 Toes to bar
15 Knees to elbows

Pack and Puppies:
15 sit ups
10 Toes to bar
5 Knees to elbows

"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups

Cash out
Everybody work on forward rolls.

Posted by Jeff Martin on 12/26