CrossFit Kids | Forging the Future of Fitness

Friday, May 1st 2009

CrossFit Kids - Flippin' Burpees and Hang Power Snatch

Workout at the CrossFit Kids Certification

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 target 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 target 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 target 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.

Big Dawgs and The Porch:
1:00 total V-hold

Pack and Puppies:
30 seconds total V-hold

Posted by Jeff Martin on 04/30

Thursday, April 30th 2009

Crossfit Kids - Angry Gorilla

CrossFit Kids - Calgary

Buy in
Big Dawgs and The Porch:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups

Pack and Puppies:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups (beginner or assisted okay)

Big Dawgs:
21-15-9
Burpees
Pull ups
Box Jumps, 24

Pack:
15-12-9
Burpees
Pull ups (Assisted or Beginner okay)
Box Jumps,15-20"

Puppies:
15-12-9
Burpees
Pull ups (Assisted or Beginner okay)
Box Jumps,12"

Cash out
Big Dawgs and The Porch:
2 x
3 Pull overs
5 Forward rolls
200 M run

Pack and Puppies:
2 x
3 Pull overs
5 Forward rolls
200 M run

Posted by Jeff Martin on 04/29

Wednesday, April 29th 2009

CrossFit Kids - Southern California CrossFit Games Qualifiers

CrossFit Games

Today play CrossFit Kids Dodgeball or CrossFit Kids Freeze Tag. If you are feeling creative make up your own CrossFit Kids game and post it to comments.

Skill Day Brain Teaser:
A snail is at the bottom of a well 30 feet deep. It crawls up 3 feet each day, but at night, it slips down 2 feet. How long does it take for the snail to crawl out the well?

Everyones favorite School House Rock:
Conjunction Junction!

National Geographic:
Hubble Telescope Photos

Posted by Jeff Martin on 04/28

Tuesday, April 28th 2009

CrossFit Kids - CrossFit Kids Bellevue

Create your own Obstacle Course
Measure a 30 M Square course
Each Side has an exercise, each corner an exercise,
Count number of times through the entire course.

Side A
Choose either
30 M Bear Crawl, Crab Walk or Seal Drag
Corner A
Choose either
Squats or Pistol Squats, 10 reps
Side B
Choose either
30 M Broad Jumps or Bunny Hops
Corner B
Choose either
Tuck Jumps or Jump Rope, 10 reps
Side C
Choose either
30 M Handstand Walk or Forward Rolls
Corner C
*Dumbbell Deadlift or Kettlebell Swing, 10 reps
Side D
Choose either
30 M Sprint or Beck's Burpees
Corner D
Choose either
Push Ups or Flying Squirrels, 10 reps

*scale weight as necessary

Big Dawgs
How many times through in 15 minutes ?

Pack
How many times through in 12 minutes ?

Puppies
How many times through in 7-10 minutes ?

Posted by mikki martin on 04/27

Monday, April 27th 2009

CrossFit Kids - Double Trouble

Buy in
Everyone:
2 x
3 Forward Rolls
5 Push ups
7 Handstand attempts
9 squats

Big Dawgs:
100 M Broad jumps

The Porch:
70 M Broad jumps

Pack:
50 M Broad jumps

Puppies:
25 M Broad jumps

Butter cups:
15 M Broad jumps

Post scaling and number of jumps to comments

Cash out:
Big Dawgs and The Porch:
1:00 total L-sit
1:00 total handstand hold

Pack and Puppies:
:30 total L-sit
:30 total handstand hold

Posted by Jeff Martin on 04/26

Sunday, April 26th 2009

CrossFit Kids - Learn to Swim

Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible.
-G. Glassman-

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

Big Dawgs:
12-9-6

Thrusters, 45-55#
Bar Muscle ups

The Porch:
12-9-6

Thrusters, 25-35#
Jumping Bar Muscle ups

Pack:
12-9-6

Thrusters, 10-15#
Jumping Bar Muscle ups

Puppies:
9-6-3

Thrusters, pvc-5#
Jumping Bar Muscle ups

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 04/25

Saturday, April 25th 2009

CrossFit Kids - Self Defense

CrossFit Kids Combatives

Today practice back bends and pull overs.

Skill Day Brain Teaser:
What is at the beginning of eternity, the end of time, the beginning of every end, and the end of every place?

Baby Mammoth

Posted by Jeff Martin on 04/24