Monday, March 1st 2010

CrossFit Kids - Mechanics - Consistency - Intensity

CrossFit Kids action

CrossFit Kids - 3D (Manchester, UK)

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

"Caleb"

Big Dawgs:
8 Rounds

8 Lunges (ea. Leg)
8 Box jumps, 24" - 30"

The Porch:
8 Rounds

8 Lunges (ea. Leg)
8 Box jumps, 20"

Pack:
6 Rounds

8 Lunges (ea. Leg)
8 Box jumps, 15-20"

Puppies:
6 Rounds

8 Lunges (ea. Leg)
8 Box jumps, 12-15"

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 02/28

Sunday, February 28th 2010

CrossFit Kids - Rowing

CrossFit Kids action

Today play on some rings or bars

Skill Day Brain Teaser:
Draw a grid made up of six horizontal squares and six vertical squares.

The grid will have 36 squares. Place 12 pennies on the grid, one to a square, so that each of the six horizontals, each of the six verticals, and each of the two diagonals contains exactly two pennies.
Posted by Jeff Martin on 02/27

Saturday February 27, 2010

CrossFit Kids action

CrossFit Kid "PJ"

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => 10 Side to side hop over a small barrier


"Keegan"


Big Dawgs:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack:
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies:
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups:
3 rounds

100m
10 Pushups
10 Knee-ups

Cash out
Big Dawgs and The Porch:
10 Skin the Cats
Max L sit

Pack and Puppies:
5 Skin the Cats (with assistance)
Max L sit
Posted by mikki martin on 02/26

Friday, February 26th 2010

CrossFit Kids - Prowlers

CrossFit Kids action

CrossFit Kids - Montrose (Colorado)

Buy in
Big Dawgs and The Porch:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups

Pack and Puppies:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups (beginner or assisted okay)

Big Dawgs:
Using 25-30# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

The Porch:
Using 20-25# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

The Pack:
Using 10# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

Puppies:
Using 3-5# dumbbells do:

1 squat cleans + 6 push jerks
2 squat cleans + 5 push jerks
3 squat cleans + 4 push jerks
4 squats clean + 3 push jerks
5 squat cleans + 2 push jerks
6 squat cleans + 1 push jerks


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

Pack and Puppies:
30 seconds total L-sit
Posted by Jeff Martin on 02/25

Thursday, February 25th 2010

CrossFit Kids - Box jumps

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
30 Box Jumps
20 squats
10 push ups

Pack and Puppies:
20 Box Jumps
10 squats
5 push ups

Big Dawgs:
3 Rounds

50 M Bear Crawl
21 Kettlebell swings, 30-35#
12 Pull ups

The Porch:
3 Rounds

50 M Bear Crawl
21 Kettlebell swings, 20-25#
12 Pull ups

Pack:
3 Rounds

30 M Bear Crawl
15 Kettlebell swings, 10-15#
9 Pull ups (Beginner or Assisted Pull ups okay)

Puppies:
3 Rounds

30 M Bear Crawl
15 Kettlebell swings, 3-8#
9 Pull ups (Beginner or Assisted Pull ups okay)

Cash out
Big Dawgs and The Porch:
3 Cartwheels
20 Toes to Bar
3 Cartwheels
20 Knees to Elbows

Pack and Puppies:
3 Cartwheels
10 Toes to Bar (or progressions)
3 Cartwheels
10 Knees to Elbows (or progressions)
Posted by Jeff Martin on 02/24

Wednesday, February 24th 2010

CrossFit Kids - Step ups

CrossFit Kids action

CrossFit Kids - Denton County

Today practice ice cream makers

Skill Day Brain Teaser:
Two friends were driving on the highway when they got a flat tire. First they took off the hubcap. Then they unscrewed the four lug nuts — the screws that hold the tire in place. They put the inverted hubcap down on the road and carefully placed the lug nuts inside the hubcap. Then they removed the flat. As they were in the process of putting on the spare tire, another car came along, hitting the hubcap and scattering the four lug nuts where they could not be found. The driver of the other car felt sorry, so he stopped to help. The two friends followed his advice, and in a little while they were back on the road again.
What did the man tell them?

From Discovery Education

Posted by Jeff Martin on 02/23

Tuesday, February 23rd 2010

CrossFit Kids - Games

CrossFit Kids action

Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Sprint 50 M => Bear Crawl 25 M => Handstand => Forward roll

Pack and Puppies:
2 x
Army Crawl 15 M => Sprint 30 M => Bear Crawl 15 M => Handstand => Forward roll

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 24"
Max rep Push-ups

The Porch:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 20"
Max rep Push-ups

Pack:
Complete as many rounds in 12 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Push-ups

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Push-ups

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 02/22

 

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