Sunday, March 1st 2009

CrossFit Kids - Fun

CrossFit Kids action

CrossFit Kids - Rainier

Buy in
Big Dawgs and The Porch:
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats

Pack and Puppies:
10 Hanging leg raises
10 Squats
10 Hanging leg raises
10 Squats


Big Dawgs:
21-15-9

Box Jumps
Front Squats, 45#
Pull ups

The Porch:
21-15-9

Box Jumps
Front Squats, 25-35#
Pull ups

Pack:
21-15-9

Box Jumps
Front Squats, 10-15#
Pull ups (beginner or assisted okay)

Puppies:
15-12-9

Box Jumps
Front Squats, pvc-5#
Pull ups (beginner or assisted okay)

Cash out
Big Dawgs and The Porch:
3 x each arm
One arm hang for time

Pack and Puppies:
3 x each arm
One arm hang for time


Posted by Jeff Martin on 02/28

Saturday, February 28th 2009

CrossFit Kids - Skill Day


CrossFit Kids action

CrossFit Kids - Texas

Today practice rolls both backwards and forwards! Here is a link to a description and videos of different rolls.
Drills and Skills

Posted by Jeff Martin on 02/27

Friday, February 27th 2009

CrossFit Kids - L Sits

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
100 M run
25 Box Jumps
Max L-sit

Pack and Puppies:
2 x
50 M run
15 Box Jumps
Max L-sit

Big Dawgs:
3 rounds
5 Forward roll/Burpees (a forward roll followed by a burpee)
10 Dumbbell Push Press, 25# Dumbbells
20 Squats

The Porch:
3 rounds
5 Forward roll/Burpees (a forward roll followed by a burpee)
10 Dumbbell Push Press, 20# Dumbbells
20 Squats

Pack:
3 rounds
3 Forward roll/Burpees (a forward roll followed by a burpee)
6 Dumbbell Push Press, 10-15# Dumbbells
12 Squats

Puppies:
3 rounds
3 Forward roll/Burpees (a forward roll followed by a burpee)
6 Dumbbell Push Press, 3-5# Dumbbells
12 Squats

Big Dawgs and The Porch:
2 times through
20 side to side hops over small barrier
20 sit ups

Pack and Puppies:
2 times through
10 side to side hops over small barrier
10 sit ups





Posted by Jeff Martin on 02/26

Thursday, February 26th 2009

CrossFit Kids - Learn and play new sports!

CrossFit Kids action

CrossFit Kids - West Virginia

Big Dawgs and The Porch:
2x
50ft. Bear crawl
16 push ups
50ft. Bear crawl
8 T- push ups

Pack and Puppies:
2x
30 ft. Bear crawl
8 push ups
30 ft. Bear crawl
4 T- push ups


Before you begin today measure a max broad jump. We are going to be broad jumping today and we want your best effort. In the workout your broad jumps should be very close to your best effort.

Big Dawgs:
5 rounds

3 Broad jumps
6 Hang Power Snatches, 45#
9 Overhead Squats, 45#

The Porch:
5 rounds

3 Broad jumps
6 Hang Power Snatches, 25-35#
9 Overhead Squats, 25-35#

Pack:
5 rounds

3 Broad jumps
6 Hang Power Snatches, 10-15#
9 Overhead Squats, 10-15#

Puppies:
5 rounds

3 Broad jumps
5 Hang Power Snatches, pvc-5#
7 Overhead Squats, pvc-5#

Cash out
Big Dawgs and The Porch:
30 sec. total L - sits
25 Sit ups
30 sec. total L - sits

Pack and Puppies:
15 sec. total L - sits
15 Sit ups
15 sec. total L - sits
Posted by Jeff Martin on 02/25

Wednesday, February 25th 2009

Crossfit Kids - Tire Flips

CrossFit Kids action


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

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

Big Dawgs:
21-15-9

Deadlifts (55-65#)
Push ups

The Porch:
21-15-9

Deadlifts (35-45#)
Push ups

Pack:
21-15-9

Deadlifts (15- 25#)
Push ups

Puppies:
15-12-9

Deadlifts (10-15#)
Push ups

Cash out
Cash out
Big Dawgs and The Porch:
5 minutes handstand practice

Pack and Puppies:
5 minutes frog stand practice


Posted by Jeff Martin on 02/24

Tuesday, February 10th 2009

CrossFit Kids - Dumbbell Front squats

CrossFit Kids action

Today practice free standing handstands. If you are unable to kick into a free standing handstand, either have someone spot you or work with a wall.
Posted by Jeff Martin on 02/23

Monday, February 23rd 2009

CrossFit Kids - Muscle up

CrossFit Kids action

Buy in
Big Dawgs and Pack:
2 rounds
20 side to side barrier hops
2:00 min double under practice

Pack and Puppies:
2 rounds
20 side to side barrier hops
2:00 min double under practice


Big Dawgs:
Perform the following for ten minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 5 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 10 pushups and 20 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

Pack:
Perform the following for eight minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

Puppies:
Perform the following for six minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

Cash out:
Big Dawgs and The Porch:
20 supermans
20 sit ups
20 supermans
20 knees to elbows

Pack and Puppies:
20 supermans
20 sit ups
20 supermans
20 knees to elbows
Posted by Jeff Martin on 02/22

 

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