Tuesday, December 1st 2009

CrossFit Kids - Balance

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice Cartwheels and walking on a balance beam (a curb will do).

Skill Day Brain Teaser:
Janice has $2.46 worth of coins in her pocket. The coins are of four different denominations, and she has the same number of each denomination. What are the four denominations, and how many of each does she have?
Posted by Jeff Martin on 11/30

Monday, November 30th 2009

CrossFit Kids - Leap Frog

CrossFit Kids action

CrossFit Kids - Bellevue

Buy in
Big Dawgs and The Porch:
200 M
10 Squats
100 M
10 Push ups
100 M
10 Squats
200 M

Pack and Puppies:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M

Big Dawgs
"Little Danny"
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Porch
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Cash out:
Big Dawgs and The Porch:
1:00 total L-Sit
3 Muscle ups or Progressions

Pack and Puppies:
30 seconds total L-Sit
3 Muscle ups or Progressions
Posted by Jeff Martin on 11/29

Sunday, November 29th 2009

CrossFit Kids - Whiteboard

CrossFit Kids action

CrossFit Kids - King of Prussia

Buy in
Big Dawgs and The Porch:
2 rounds
5 Forward Rolls
10 Skin the Cats

Pack and Puppies:
2 rounds
2 Forward Rolls
5 Skin the Cats

Big Dawgs:
50 Box jumps, 24"
50 Squats
35 Box jumps, 24"
35 Squats
20 Box jumps, 24"
20 Squats

The Porch:
50 Box jumps, 20"
50 Squats
35 Box jumps, 20"
35 Squats
20 Box jumps, 20"
20 Squats

Pack:
35 Box jumps, 15-20"
35 Squats
20 Box jumps, 15-20"
20 Squats
15 Box jumps, 15-20"
15 Squats

Puppies:
20 Box jumps, 12"
20 Squats
15 Box jumps, 12"
15 Squats
10 Box jumps, 12"
10 Squats

Cash out
Big Dawgs and The Porch:
2 x
10 Knees to Elbows
30 second total plank on elbows

Pack and Puppies:
2 x
5 Knees to Elbows or progressions
15 second total plank on elbows
Posted by Jeff Martin on 11/28

Saturday, November 28th 2009

CrossFit Kids - Taking Turns

CrossFit Kids action

CrossFit Kids - OKC


Buy in
Big Dawgs and The Porch:
2 x
15 Box jumps
15 Squats
15 Toes to bar

Pack and Puppies:
2 x
10 Box jumps
10 Squats
10 Toes to bar

Big Dawgs and The Porch:
Sprint 100 M
Rest 2:00
Repeat 2 times
Sprint 50 M
Rest 1:00
Repeat 4 times

Pack and Puppies:
Sprint 50 M
Rest 1:00
Repeat 6 times

Cash out
Big Dawgs and The Porch:
Max Push ups in 1:00
Max L-sit hold
Max Superman hold

Pack and Puppies:
Max Push ups in 1:00
Max L-sit hold
Max Superman hold
Posted by Jeff Martin on 11/27

Friday, November 27th 2009

CrossFit Kids - Certification

CrossFit Kids action

CrossFit Kids Certification Seminar

Today practice frog stands and roll overs

Skill Day Brain Teaser:
Karen, Jeff, and Chris have 42 baseball cards all together. Chris has twice as many cards as Karen. Karen has 6 fewer cards than Jeff. How many cards does each person have?


Posted by Jeff Martin on 11/26

Thursday, November 26th 2009

CrossFit Kids - India

CrossFit Kids action

CrossFit Kids - Sri Ram Ashram

Buy in
Big Dawgs and The Porch:
3 rounds
100 M High Knee Skip
10 T Push ups
10 Squats

Pack and Puppies:
3 rounds
100 M High Knee Skip
10 T Push ups
10 Squats

Big Dawgs:
100 Box jumps, 24"

The Porch:
75 Box Jumps, 20"

Pack:
50 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

Cash out
Big Dawgs and The Porch:
2 x
5 Skin the Cats
15 Knees to Elbows

Pack and Puppies:
2 x
3 Skin the Cats (assisted)
10 Knees to Elbows or progressions

Posted by Jeff Martin on 11/25

Wednesday, November 25th 2009

CrossFit Kids - Teaching the squat

CrossFit Kids action

CrossFit Kids - North Atlanta

Buy in:
Big Dawgs and The Porch:
2 x
25 Box Jumps
Max L-sit

Pack and Puppies:
15 Box Jumps
Max L-sit

Big Dawgs:
7 rounds

5 Deadlifts (55-65#)
10 Push ups

The Porch:
7 Rounds

5 Deadlifts (35-45#)
10 Push ups

Pack:
5 Rounds

5 Deadlifts (15-25#)
10 Push ups

Puppies:
4 Rounds

3 Deadlifts (3-10#)
6 Push ups

Cash out
Big Dawgs and The Porch:
2 rounds
5 Forward Rolls
10 Skin the Cats

Pack and Puppies:
2 rounds
2 Forward Rolls
5 Skin the Cats
Posted by Jeff Martin on 11/24

 

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