Wedneday, April 1st 2009

CrossFit Kids - This looks like trouble

CrossFit Kids action

Do you know how April Fool's Day started?

Skill Day Brain Teaser:
If there are three apples and you take away two, how many do you have?

School House Rock
Every wonder how a bill becomes a law?

Posted by Jeff Martin on 03/31

Tuesday, March 31st 2009

Crossfit Kids - Proper support over head

CrossFit Kids action

CrossFit Kids Teen/Advanced Class WOD (wmv) (mov)

Buy in
Big Dawgs and The Porch:
100 M run
10 Second L hang
10 Toes to bar
10 Second L hang
10 Knees to elbow
100 M run

Pack and Puppies:
50 M run
10 Second tuck sit
10 Toes to bar (or progressions)
10 Second tuck sit
10 Knees to elbow (or progressions)
50 M run

Big Dawgs
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
21 Thrusters, 45#
21 Box jumps, 24"
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
15 Thrusters, 45#
15 Box jumps, 24"
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
9 Thrusters, 45#
9 Box jumps, 24"

The Porch:
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
21 Thrusters, 23-35#
21 Box jumps, 20"
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
15 Thrusters, 25-35#
15 Box jumps, 20"
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
9 Thrusters, 25-35#
9 Box jumps, 20"

Pack:
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
21 Thrusters, 10-15#
21 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
15 Thrusters, 10-15#
15 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
9 Thrusters, 10-15#
9 Box jumps, 15-20"

Puppies:
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
21 Thrusters, 10-15#
21 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
15 Thrusters, 10-15#
15 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
9 Thrusters, 10-15#
9 Box jumps, 15-20"

Puppies:
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
15 Thrusters, pvc-5#
15 Box jumps, 10-15"
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
12 Thrusters, pvc-5#
12 Box jumps, 10-15"
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
9 Thrusters, pvc-5#
9 Box jumps, 10-15"

***Try to move seamlessly from the forward roll to the bear crawl to the run!

Cash out
Big Dawgs and The Porch:
25 sit ups
Max push ups in 1:00
25 sit ups

Pack and Puppies:
15 sit ups
Max push ups in 1:00
15 sit ups
Posted by Jeff Martin on 03/30

Monday, March 30th 2009

CrossFit Kids - Hang around

CrossFit Kids action

Parents you may remember this, school house rock.
What is a noun?

Buy in
Big Dawgs and the Porch:
2-3 x
Run 200 M
1 Handstand hold
5 Cartwheels

Pack and Puppies:
2x
Run 50 M
1 Handstand hold
5 Cartwheels

"Martha"

Big Dawgs:
3 rounds
10 Pull ups
20 Mountain Climbers
30 Burpees


Pack:
3 rounds
5 Pull ups (Beginner or assisted okay)
10 Mountain Climbers
15 Burpees

Puppies:
3 rounds
5 Beginner or assisted pull ups
10 Mountain Climbers
15 Squat thrusts

Cash out
Big Dawgs and The Porch:
1:30 total L-sit

Pack and Puppies:
45 seconds total L-sit
Posted by Jeff Martin on 03/29

Sunday, March 29th 2009

CrossFit Kids - CrossFit Preschool

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Buy in
Big Dawgs and The Porch:
2 x
1:00 Jump rope
1:00 squats

Pack and Puppies:
2 x
1:00 Jump rope
30 seconds squats

Big Dawgs:
Run 400
25 Clean and Jerks, 45#
Run 400
25 Clean and Jerkls, 45#
Run 400

The Porch:
Run 400
25 Clean and Jerks, 25-35#
Run 400
25 Clean and Jerkls, 25-35#
Run 400

Pack:
Run 100
20 Clean and Jerks, 10-15#
Run 200
20 Clean and Jerkls, 10-15#
Run 100

Puppies:
Run 50
15 Clean and Jerks, pvc-5#
Run 100
15 Clean and Jerkls, pvc-5#'
Run 50

Big Dawgs and The Porch:
15 V ups

Pack and Puppies:
15 sit ups

Brain Teaser answer:
Fill the 3 liter container and pour it into the 5 liter container. Fill the 3 liter again and then pour it into the 5 liter until it fills up. It should take 2 liters to fill up the 5 so you should have 1 liter left in the bottom of the 3 liter container. Empty the 5 liter container back into the pool. Pour the 1 liter from the 3 into the 5 liter. Fill up the 3 liter and pour it into the 5 liter. The 5 liter should now contain 4 liters.


Posted by Jeff Martin on 03/28

Saturday, March 28th 2009

CrossFit Kids - Big smile

CrossFit Kids action

Skill Day Brain Teaser:
Pretend you have a bucket of water, a 5 liter container and a 3 liter container. How do you come up with exactly 4 liters of water?

Are you a Big Dawg, or a wild dog?
http://kids.nationalgeographic.com/Stories/AnimalsNature/African-wild-dogs
Posted by Jeff Martin on 03/27

Friday, March 27th 2009

CrossFit Kids - Family workout

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
2 x
1:00 Double under practice
5 Handstand attempts

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts

Big Dawgs:
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"

Pack:
35 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

Cash out:
Big Dawgs and The Porch:
15 Knees to elbows
Max push ups
15 knees to elbows

Pack and Puppies:
10 Knees ups
Max push ups
10 knees ups




Posted by Jeff Martin on 03/26

Thursday, March 26th 2009

CrossFit Kids - PVC work

CrossFit Kids action

CrossFit Kids - Santa Clara

Buy in
Big Dawgs and The Porch:
5 Forward rolls
25 Sit ups
25 Push ups
5 Cartwheels

Pack and Puppies:
3 Forward rolls
15 Sit ups
15 Push ups
3 Cartwheels


"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-45#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

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 03/25

 

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