CrossFit Kids | Forging the Future of Fitness

Monday, June 1st 2009

CrossFit Kids - Run

Buy in
Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M

Pack and Puppies:
2 x
Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M

Big Dawgs:
3 rounds

1 Minute Max Box Jumps, 24"
1 Minute Max Push ups

Pack:
3 rounds

1 Minute Max Box Jumps, 15-20"
1 Minute Max Push ups

Puppies:
3 rounds

1 Minute Max Box Jumps, 12-15"
1 Minute Max Push ups

Cash out
Big Dawgs and The Porch:
15 seconds Back bridge
15 seconds L-sit
15 seconds Back bridge
15 Knees to elbows

Pack and Puppies:
10 seconds Back bridge
10 seconds Tuck sit
10 seconds Back bridge
10 Knees ups

Skill Day Brain Teaser Answer:
Brewer figured it out!

Posted by Jeff Martin on 05/31

Sunday, May 31st 2009

CrossFit Kids - "I want to be a Stuntwoman when I grow up"

Keegan flips

Today find a bar and play. Practice your kip, traverse, play with monkey hangs etc....

Skill Day Brain Teaser:
The Lone Ranger rode into town on Friday. He stayed 5 consecutive days and left on Friday. How could this be?

National Geographic:
Bottlenose Dolphins

Posted by Jeff Martin on 05/30

Saturday, May 30th 2009

CrossFit Kids - CrossFit Preschool Planks

CrossFit Kids - Scottsdale

CrossFit Kids - Scottsdale's first class

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 05/29

Friday, May 29th 2009

CrossFit Kids - Box jumps

CrossFit Kids - Snohomish

Joey gets her first pull up - (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 x
Alligator crawl 30 M => 10 Tuck jumps => Run 200 M

Pack and Puppies:
2 x
Alligator crawl 30 M => 10 Tuck jumps => Run 100 M

"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

Cash out
Big Dawgs and the Porch:
Play with the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs

Pack and Puppies:
Play with the following or progressions for the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs

Joey demonstrates her WOD.

Posted by Jeff Martin on 05/28

Thursday, May 28th 2009

CrossFit Kids - Overhead squats

Connor vs. Dave Leys at the CrossFit Kids Certification seminar

Keegan Jumps - (wmv) (mov)

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => Lateral shuffle 25 M => 10 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => Lateral shuffle 15 M =>10 Side to side hop over a small barrier

Big Dawgs:
5 Rounds

Bear Crawl 30 M
7 Pull ups

The Porch:
4 Rounds

Bear Crawl 30 M
7 Pull ups

Pack:
3 Rounds

Bear Crawl 20 M
5 Beginner Pull ups

Puppies:
3 Rounds

Bear Crawl 15 M
5 Beginner, Assisted or Jumping Pull ups

Cash out
Big Dawgs and The Porch:
35 Box Jumps
Max set of push ups

Pack and Puppies:
20 Box Jumps
Max set of push ups

Skill Day Brain Teaser answer:
Melissa, you got it right.

Posted by Jeff Martin on 05/27

Wednesday, May 27th 2009

CrossFit Kids - Vault

Today practice handstands for ten minutes

Skill Day Brain Teaser:
An electric train is traveling southwest at 95 miles per hour, and the wind is blowing north east at 95 miles per hour. In which direction does the smoke blow?

National Geographic:
Holy Cow! That's a giant chess set.

Posted by Jeff Martin on 05/26

Tuesday, May 27th 2009

CrossFit Kids - Burpee fun

CrossFit Kids - Santa Cruz Central

Buy in
Big Dawgs and The Porch
2 x
200 M
3 Forward Rolls
5 Handstand attempts
9 Squats

Pack and Puppies:
2 x
50 M
3 Forward Rolls
5 Handstand attempts
9 Squats

Big Dawgs:
3 rounds
3 Tree Climbs to 10 feet
10 Handstand Push ups
15 Burpees

The Porch:
3 rounds
3 Tree Climbs to 10 feet
10 Handstand Push ups (Barrier assist okay)
15 Burpees

Pack:
3 rounds
3 Tree Climbs to 6 feet
6 Handstand Push ups (Bridged on feet or knees)
9 Burpees

Puppies:
3 rounds
3 Tree Climbs to 6 feet
6 Handstand Push ups (Bridged on feet or knees)
9 Squat thrusts

* tree climbs be sure to have your parents spot you
** If you don't have a tree do the number of feet required in pull ups or pull up progressions

Cash out:
Big Dawgs and the Porch:
1:00 total T-hold on each side

Pack and Puppies:
30 seconds total T-hold on each side

Skill Day Brain Teaser answer:
None, they all flew away.

Posted by Jeff Martin on 05/25