Sunday, November 1st

CrossFit Kids - Cleans

CrossFit Kids action

Keegan, CrossFit Level one and CrossFit Kids trainer, demonstrates the clean at a CrossFit Kids Certification seminar

Keegan snatches 5 pounds under bodyweight (wmv) (mov)

Big Dawgs and the Porch:
5 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Pack and Puppies:
3 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Big Dawgs:
21-15-9
Power Snatch, 45
Box Jumps, 24-32"

The Porch:
21-15-9
Power Snatch, 25-35
Box Jumps, 20-24"

Pack:
21-15-9
Power Snatch, 10-15
Box Jumps, 15-20"

Puppies:
15-12-9
Power Snatch, pvc-5#
Box Jumps, 12"

Cash out
Big Dawgs and The Porch:
2 x
35 Sit ups
Max plank hold on elbows

Pack and Puppies:
2 x
20 Sit ups
Max plank hold on elbows
Posted by Jeff Martin on 10/31

Saturday, October 31st

CrossFit Kids - Improvise, adapt, overcome

CrossFit Kids action

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

'Molly'

Big Dawgs:
As many rounds as possible in 20 minutes of:

Run 100 M
7 Dumbbell Cleans,25#
7 Pull ups

The Porch:
As many rounds as possible in 15 minutes of:

Run 100 M
7 Dumbbell Cleans, 15-20#
7 Pull ups

Pack:
As many rounds as possible in 12 minutes of:

Run 100 M
7 Dumbbell Cleans, 8-10#
7 Pull ups or Beginner Pull ups

Puppies:
As many rounds as possible in 10 minutes of:

Run 50 M
7 Dumbbell Cleans, 2-5#
7 Pull ups (Assisted or Beginner Pull ups okay)

Buttercups:
As many rounds as possible in 8 minutes of:

Run 25 M
7 Dumbbell Cleans, 2-5#
7 Assisted or Beginner Pull ups


Cash Out
Big Dawgs and The Porch:
3 x
5 Forward rolls
5 Handstand attempts
Max L-sit

Pack and Puppies:
2 x
5 Forward rolls
5 Handstand attempts
Max L-sit
Posted by Jeff Martin on 10/30

Friday, October 30th 2009

CrossFit Kids - Pairs fitness and ________?

CrossFit Kids action

CrossFit Kids Certification seminar October 2009

Today practice roving planks. Get a couple of friends to play Roving Plank Tag.

Skill Day Brain Teaser:
Bright as diamonds,
Loud as thunder,
Never still,
A thing of wonder.

What am I?

School House Rock:
Three Ring Circus
Posted by Jeff Martin on 10/29

Thursday, October 29th 2009

CrossFit Kids - Overhead

CrossFit Kids action

Big Dawgs and The Porch:
3 x
Forward roll => Bear crawl 25 M => Forward roll => Alligator crawl 25 M => Sprint 50 M => 5 Handstand attempts

Pack and Puppies:
3 x
Forward roll => Bear crawl 15 M => Forward roll => Alligator crawl 15 M => Sprint 30 M => 3 Handstand attempts

"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups

Cash out
Big Dawgs and The Porch:
25 Situps
15 Toes to bar
20 Sit ups
10 Toes to bar
15 Sit ups
5 Toes to bar

Pack and Puppies:
20 Sit ups
10 Toes to bar
15 Sit ups
5 Toes to bar
Posted by Jeff Martin on 10/28

Wednesday, October 28th 2009

CrossFit Kids - Hangin' around

CrossFit Kids action

CrossFit Kids - OKC

Big Dawg and The Porch:
2 x
200 M run =>2 Forward rolls => 2 Backwards rolls => Alligator walk 30 M =>2 Cartwheels

Pack and Puppies
2 x
100 M run =>2 Forward rolls => 2 Backwards rolls => Alligator walk 20 M =>2 Cartwheels

Big Dawgs:
40-30-20-10
Box jumps, 24"
Push ups

The Porch:
40-30-20-10
Box jumps, 20"
25-20-15-10
Push ups

Pack:
30-25-20-15
Box jumps, 15-20"
20-15-10-5
Push ups

Puppies:
20-15-10-5
Box jumps, 12-15"
20-15-10-5
Push ups

Cash out:
Big Dawgs and The Porch:
2 x
35 M Roving plank
5 Handstand attempts

Pack and Puppies:
2 x
15 M Roving plank
3 Handstand attempts
Posted by Jeff Martin on 10/27

Tuesday, October 27th 2009

CrossFit Kids - Medicine ball relay races

CrossFit Kids action

Big Dawgs and the Porch:
3 x
3 Forward rolls
5 Broad Jumps
7 Ice cream makers

Pack and Puppies:
2 x
3 Forward rolls
5 Broad Jumps
7 Ice cream makers

Big Dawgs:
21-15-9
Push press, 45-55#
Pull ups

The Porch:
21-15-9
Push press, 25-35#
Pull ups

Pack:
21-15-9
Push press, 10-15#
Pull ups (Beginner and assisted okay)

Puppies:
15-12-9
Push press, pvc-5#
Pull ups (Beginner and assisted okay)

Cash out
Big Dawgs and The Porch:
25 Sit ups
20 pvc deadlifts (time to work on your technique)
15 Toes to bar

Pack and Puppies:
15 Sit ups
10 pvc deadlifts (time to work on your technique)
5 Toes to bar
Posted by Jeff Martin on 10/26

Monday, October 26th 2009

CrossFit Kids - Preschool

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Today practice handstand holds. How long can you hold a handstand?

Skill Day Brain Teaser:
A steady stream of people enter Mike's place of business and remove its treasured belongings. The people do not pay for what they take. Mike allows them to take as much as they can carry as long as they keep their mouths shut. What are the people taking and which type of business employs Mike.

Posted by Jeff Martin on 10/25

 

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