Monday, February 1st 2010

CrossFit Kids - On the Road

CrossFit Kids action

CrossFit Kids announces its first U.K. Cert! Sign up here.

Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

Big Dawgs:
Run 800 M
30 Toes to bar
Run 800 M
30 Supermans
Run 800 M
30 Knees to Elbows
Run 800
30 Good Mornings, 15-25#

The Porch:
Run 800 M
20 Toes to bar
Run 800 M
20 Supermans
Run 800 M
20 Knees to Elbows
Run 800
20 Good Mornings, 5-15#

Pack:
Run 400 M
20 Toes to bar (or as close as possible)
Run 400 M
20 Supermans
Run 400 M
20 Knees to Elbows (or as close as possible)
Run 400
20 Good Mornings, pvc-10#

Puppies:
Run 200 M
10 Toes to bar (or as close as possible)
Run 200 M
10 Supermans
Run 200 M
10 Knees to Elbows (or as close as possible)
Run 200
10 Good Mornings, pvc

Cash out
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

Then get a small group together and:

Play animal walk tag. Change types of animal every 2:00
Posted by Jeff Martin on 01/31

Sunday, January 31st 2010

CrossFit Kids - Skill Day

CrossFit Kids action

"Farmers and Lumberkacks" at CrossFit Kids - Fairfax

Today practice roll overs and wallabys

Skill Day Brain Teaser:
A pound of tea has twice as much caffeine as a pound of coffee
A pound of tea is enough to make 160 cups of tea
A pound of coffee is enough to make 40 cups
A 12-ounce can of cola has about one-fourth the caffeine as a cup of coffee

How much caffeine does one cup of tea have compared to one cup of coffee?

How much caffeine does one cup of tea have compared to a 12-ounce can of cola?
(From Discovery Education)
Posted by Jeff Martin on 01/30

Saturday, January 30th 2010

CrossFit Kids - Class

CrossFit Kids action

CrossFit Kids class at CrossFit Brand X (Ramona)

Buy in
Big Dawgs and The Porch:
3 x
1 Jumping Bar muscle up => 2 Forward rolls => Inch worm walk, 25 feet => Bear Crawl 25 feet => Run 100 M

Pack and Puppies:
3 x
1 Jumping Bar muscle up =>Inch worm walk, 10 feet => Bear crawl 10 feet => Run 50 M

Big Dawgs:
7 rounds
45 pound Overhead squat, 3 reps
Burpees, 5 reps
45 pound Power snatch, 7 reps
24" Box Jumps, 9 reps

The Porch:
7 rounds
25-35 pound Overhead squat, 3 reps
Burpees, 5 reps
25-35 pound Power snatch, 7 reps
20" Box Jumps, 9 reps

Pack:
5 rounds
10-15 pound Overhead squat, 3 reps
Burpees, 5 reps
10-15 pound Power snatch, 7 reps
15-20" Box Jumps, 9 reps

Puppies:
4 rounds
pvc - 5 pound Overhead squat, 3 reps
Burpees, 5 reps
pvc - 5 pound Power snatch, 7 reps
12" Box Jumps, 9 reps

Cash out:
Big Dawgs and The Porch:
20 Back extension
1:30 L-sit
20 Back extensions

Pack and Puppies:
20 Back extension
1:30 L-sit
20 Back extensions
Posted by Jeff Martin on 01/29

Friday, January 29th 2010

CrossFit Kids - Box jumps

CrossFit Kids action

CrossFit Kids - LKN (North Carolina)

Buy in
Big Dawgs and the Porch:
2 x
1:30 Jump Rope
1:30 Plank holds

Pack and Puppies:
2 x
1:00 Jump rope
1:00 Plank holds

Big Dawgs:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
20 Thrusters, 25#

Pack:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
15 Thrusters, 10-15#

Puppies:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
12 Thrusters, pvc - 5#

Cash out
Big Dawgs and The Porch:
1:00 total Handstand
1:00 total L-sit

Pack and Puppies:
:30 total Handstand1
:30 total L-sit
Posted by Jeff Martin on 01/28

Thursday, January 28th 2010

CrossFit Kids - Tire Flips

CrossFit Kids action

Merle owner of CrossFit USA took this pic at CrossFit Kids HQ this week.

Buy in:
Big Dawgs and The Porch:
2 x
1:00 Double under practice
5 Handstand attempts

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts

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:
15 Knees to elbows
Max push ups
15 knees to elbows

Pack and Puppies:
10 Knees ups
Max push ups
10 knees ups

Game:
Find some friends and have some CrossFit Animal Walk Races

Posted by Jeff Martin on 01/27

Wednesday, January 27th 2010

CrossFit Kids - at an Olympic Weightlifting meet

CrossFit Kids action

Today work on levers and ice cream makers.

Skill Day Brain Teaser
Through wind and rain I always play, I roam the earth, yet here I stay; I crumble stones, and fire cannot burn me; Yet I am soft- you can gauge me with your hand. What am I?

Posted by Jeff Martin on 01/26

Tuesday, January 26th 2010

CrossFit Kids - Modeling

CrossFit Kids action

Ami Spencer and her new CrossFitter

Buy in
Big Dawgs: and the Porch:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats

Pack and Puppies:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats


Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Cash out
Big Dawgs and The Porch:
1:30 total L-sit

Pack and Puppies:
30 seconds total L-sit



Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Posted by Jeff Martin on 01/25

 

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