Friday, January 1st 2010

CrossFit Kids - Learning not to let the knees slide forward

CrossFit Kids action

Buy in
Everyone:
3 x
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

"Kaid"

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Big Dawgs and The Porch:
2 x
3 Muscle ups
5 Forward rolls
Max L-sit

Pack and Puppies:
2 x
3 Muscle up progressions
3 Forward rolls
Max L-sit


Posted by Jeff Martin on 12/31

Thursday, December 31st 2009

CrossFit Kids - Class Time!

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Buy in
Big Dawgs and The Porch:
3 x
10 Jumping jacks => Plank hold 15 seconds => Roving Plank 20 M => Alligator crawl 25 M => Agility ladder 2 in 2 out => sprint 50 M

Pack and Puppies:
3 x
10 Jumping jacks => Plank hold 10 seconds => Roving Plank 10 M => Alligator crawl 15 M => Agility ladder 2 in 2 out => sprint 25 M

Big Dawgs:
3 Rounds
5 Ice cream makers
10 Handstand push ups

The Porch:
3 Rounds
5 Ice cream makers
10 Handstand push ups (progressions okay)

Pack:
3 Rounds
3 Ice cream makers (assisted okay)
6 Handstand push ups (progressions okay)

Puppies:
3 Rounds
3 Assisted ice cream makers
6 Handstand push up progressions

Cash out
Big Dawgs and The Porch:
2 x
25 Sit ups
15 Toes to bars
10 Sotts press

Pack and Puppies:
2 x
15 Sit ups
10 Toes to bars
5 Sotts press




Posted by Jeff Martin on 12/30

Wednesday, December 30th 2009

CrossFit Kids - Think Big

CrossFit Kids action

Today play on the bars and practice pull overs

Skill Day Brain Teaser:
The dog named Jam is heavier than the dog named Jelly.
Copper weighs more than Brandy but less than Pumpkin.
Brandy weighs more than Jelly.
Pumpkin weighs less than Jam.
List the dogs in the order of their weights, starting with the heaviest.
(From Discovery Education )
Posted by Jeff Martin on 12/29

Tuesday, December 29th 2009

CrossFit Kids - Throw

CrossFit Kids action

CrossFit Kids - Gut Check

Big Dawgs and The Porch:
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times

Pack and Puppies:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times

"Jenny and Charity"

Big Dawgs:
AMRAP in 15 Minutes:
3 Muscle ups
6 Power Clean and Jerks, 45#
9 Wall Ball, 14# (8' target)

The Porch:
AMRAP in 15 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 10-12# (7-8' target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 8-10# (6-7' target)

Puppies:
AMRAP in 10 Minutes:
3 Muscle ups (Seated, Jumping, or Squat okay)
6 Power Clean and Jerks
9 Wall Ball, 3-5# (5-6' target)

Cash out:
Big Dawgs and The Porch:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
1:00 Jump rope
10 Toes to bar (or progressions)
10 Sit ups

Posted by Jeff Martin on 12/28

Monday, December 28th 2009

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Bridger

Buy in
Big Dawgs and The Porch:
2 x
50 Single unders
5 Handstand attempts
25 Basic dot drill
5 Jump to support

Pack and Puppies:
2 x
25 Single unders
5 Handstand attempts
25 Basic dot drill
5 Jump to support

Big Dawgs:
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"

Pack:
35 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

Cash out
Big Dawgs and The Porch:
3 x
15 Sit ups
10 Knees to elbows
5 Handstand attempts

Pack and Puppies:
3 x
9 Sit ups
6 Knees to elbows or progressions
3 Handstand attempts





Posted by Jeff Martin on 12/27

Sunday, December 27th 2009

CrossFit Kids - Press
CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>5 Handstand attempts

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)

Cash out
Big Dawgs and The Porch:
2 x
Max Plank hold
35 sit ups

Pack and Puppies:
2 x
Max Plank hold
20 sit ups


Posted by Jeff Martin on 12/26

Saturday, December 26th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice handstands.

Skill Day Brain Teaser:
What goes around the world and stays in a corner?

Posted by Jeff Martin on 12/25

 

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