Thursday, October 1st 2009

CrossFit Kids - FGB

CrossFit Kids action

CrossFit Kids - Monrovia

Buy in
Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => run across balance beam => 50 M run => Lateral shuffle 25 M => Switch sides and lateral shuffle 25 M => Agility ladder four step => 10 Box jumps

Pack and Puppies:
2 x or 5:00
2 Forward rolls => run across balance beam => 30 M run => Lateral shuffle 15 M => Switch sides and lateral shuffle 15 M => Agility ladder four step => 10 Box jumps

'Lil Barbara'

Big Dawgs:
Three rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

The Porch:
Three rounds, each for time of:
15 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

Pack:
Three rounds, each for time of:
10 Pull-ups, or beginner pull-ups
15 Push-ups or progressions
20 Sit-ups
25 Squats

Rest precisely three minutes between each round.

Puppies:
Three rounds, each for time of:
5 Pull-ups, or Beginner pull-ups
10 Push-ups or progressions
15 Sit-ups
20 Squats

Rest precisely three minutes between each round.

Cash out
Big Dawgs and the Porch:
Max T hold on elbows

Pack and Puppies:
Max T hold on elbows
Posted by Jeff Martin on 09/30

Wednesday, September 30th 2009

CrossFit Kids - L-Sit

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x or 5:00
15 Side to side hops => Run 35 M => Back pedal 35 M => 5 Ice cream makers => 5 Handstand attempts => 10 Power snatches, pvc

Pack and Puppies:
3 x or 5:00
10 Side to side hops => Run 20 M => Back pedal 20 M => 3 Ice cream makers (tucked okay) => 3 Handstand attempts => 10 Power snatches, pvc

Big Dawgs:
5 Rounds
12 Power cleans, 45-55#
20 Box Jumps, 24"

The Porch:
5 Rounds
12 Power cleans, 25-35#
20 Box Jumps, 20"

Pack:
4 Rounds
12 Power cleans, 10-15#
20 Box Jumps, 15-20"

Puppies:
3 Rounds
12 Power cleans, pvc-5#
20 Box Jumps, 12-15"

Cash out
Big Dawgs and The Porch:
2 x
10 Toes to bar
15 Back extensions
20 Sit ups

Pack and Puppies:
2 x
5 Toes to bar (Progressions or assisted okay)
10 Back extensions
15 Sit ups
Posted by Jeff Martin on 09/29

Tuesday, September 29th 2009

CrossFit Kids - Burgener warm up

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => run across balance beam => 50 M run => Lateral shuffle 25 M => Switch sides and lateral shuffle 25 M => Agility ladder four step => 10 Box jumps

Pack and Puppies:
2 x or 5:00
2 Forward rolls => run across balance beam => 30 M run => Lateral shuffle 15 M => Switch sides and lateral shuffle 15 M => Agility ladder four step => 10 Box jumps

Big Dawgs:
9 Thrusters, 45-55#
9 Pull ups
Run 400 M
15 Thrusters, 45-55#
15 Pull ups
Run 400 M
21 Thrusters, 45-55#
21 Pull ups

The Porch:
9 Thrusters, 25-35#
9 Pull ups
Run 400 M
15 Thrusters, 25-35#
15 Pull ups
Run 400 M
21 Thrusters, 25-35#
21 Pull ups

Pack:
9 Thrusters, 10-15#
9 Pull ups (Beginner or Assisted okay)
Run 200 M
15 Thrusters, 10-15#
15 Pull ups (Beginner or Assisted okay)
Run 200 M
21 Thrusters, 10-15#
21 Pull ups (Beginner or Assisted okay)

Puppies:
9 Thrusters, pvc-10#
9 Pull ups (Beginner or Assisted okay)
Run 200 M
12 Thrusters, pvc-10#
12 Pull ups (Beginner or Assisted okay)
Run 100 M
15 Thrusters, pvc-10#
15 Pull ups (Beginner or Assisted okay)

Cash out
Big Dawgs and The Porch:
Max T hold right side
15 Ring rows
Max T hold left side
15 Ring rows

Pack and Puppies:
Max T hold right side
10 Ring rows
Max T hold left side
10 Ring rows
Posted by Jeff Martin on 09/28

Monday, September 28th 2009

CrossFit Kids - Dumbbell Clean and Jerk

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Today find a set of monkey bars and play on them.
Posted by Jeff Martin on 09/27

Sunday, September 27th 2009

CrossFit Kids - Hanging around

CrossFit Kids action

CrossFit Kids - New England

Buy in
Big Dawgs and The Porch:
Bear crawl 25 M => Broad Jump => 15 M => Run 100 M => 3 Handstand attempts => 3 Skin the cats

Pack and Puppies:
Bear crawl 15 M => Broad Jump => 10 M => Run 50 M => 3 Handstand attempts (assisted) => 3 Skin the cats (assisted)

Big Dawgs:
3 rounds
5 Forward rolls
15 Split cleans, 45#

The Porch:
3 rounds
5 Forward rolls
15 Split cleans, 25-35#

Pack:
3 rounds
3 Forward rolls
12 Split cleans, 10-15#

Puppies:
3 rounds
3 Forward rolls
10 Split cleans, pvc-5#

Cash out:
Big Dawgs and The Porch:
30 seconds wallabys
Max handstand hold
30 seconds plank hold on elbows

Pack and Puppies:
15 seconds wallabys
Max handstand hold
15 seconds plank hold on elbows



Posted by Jeff Martin on 09/26

Saturday, September 26th 2009

CrossFit Kids - In schools

CrossFit Kids action

CrossFit Kids - Invictus

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups => Agility ladder 2 in 2 out => 5 Pull ups => 50 Mountain climbers

Pack and Puppies:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups progressions => Agility ladder 2 in 2 out => 5 Pull ups or progressions => 25 Mountain climbers

Big Dawgs:
3 rounds
50 Box jumps, 24"
15 Ring dips

The Porch:
3 rounds
50 Box jumps, 20"
15 Ring dips

Pack:
3 rounds
35 Box jumps, 20"
10 Ring dips (Bar or Bench dip progressions okay)

Puppies:
3 rounds
20 Box jumps, 12-15"
10 Bar or Bench dip progressions

Cash out
Big Dawgs and The Porch:
2 x
5 Jump to support /roll over
10 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
3 Jump to support /roll over
6 Toes to bar
12 Sit ups


Posted by Jeff Martin on 09/25

Friday, September 25th 2009

CrossFit Kids - Real Kids Sweat

CrossFit Kids action

Kids shirts in the CrossFit Store!

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 30M => High knee skip 30 M => Sprint 30 M

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 20M => High knee skip 20 M => Sprint 20 M

Big Dawgs:
21-15- and 9 reps, for time of:
Deadlifts (55-75#)
Push ups

The Porch:
For Time:
21-15- and 9 reps, for time of:
Deadlifts (45-55#)
Push ups

Pack:
For Time:
21-15- and 9 reps, for time of:
Deadlifts (25-35#)
Push ups (progressions okay)

Puppies:
21-15- and 9 reps, for time of:
Deadlifts (5-10#)
Push ups (progressions okay)

Cash out
Big Dawgs and The Porch:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups



Posted by Jeff Martin on 09/24

 

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