CrossFit Kids | Forging the Future of Fitness

Thursday, April 1st

CrossFit Kids - April Fool's Day

Today see how long you can balance on one leg. Try with both legs.

Skill Day Brain Teaser:
There is a number that is 9 times the sum of its digits. What is this number?

Posted by Jeff Martin on 03/31

Wednesday, March 31st 2010

CrossFit Kids - Games competitor 2035

CrossFit Kids - USA

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

Pack and Puppies:
2 x
1:00 Jump rope practice
1:00 Handstand practice

"Minute of Doom"

Big Dawgs and The Porch:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one ring dip the first minute,
two squats, two broad jumps, two ring dips the second minute,
three squats, three broad jumps, three ring dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Pack:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bar dip the first minute,
two squats, two broad jumps, two bar dips the second minute,
three squats, three broad jumps, three bar dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bench dip the first minute,
two squats, two broad jumps, two bench dips the second minute,
three squats, three broad jumps, three bench dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Cash out
Big Dawgs and the Porch:
3 x
25 Sit ups
5 roll overs

Pack and Puppies:
3 x
15 Sit ups
3 roll overs

Posted by Jeff Martin on 03/30

Tuesday, March 30th 2010

CrossFit Kids - Midline stability

CrossFit Kids - Results

Buy In
Big Dawgs and The Porch:
60 seconds Total time L Sit Hold
60 seconds Total Time Handstand Practice
60 seconds Total Time Lever Practice

Pack and Puppies:
30 seconds Total time L Sit Hold
30 seconds Total Time Handstand Practice
30 seconds Total Time Lever Practice

Big Dawgs
AMRAP in 15 minutes
100M Run
7 DB Power Clean 25#-30# DB
7 D Ball Slams 20#

The Porch
AMRAP in 12 minutes
100M Run
7 DB Power Clean 20#-25# DB
7 D Ball Slams 12- 20#

Pack
AMRAP in 10 minutes
100M Run
7 DB Power Clean 10-15# DB
7 D Ball Slams 8-12#

Puppies
AMRAP in 7 minutes
100M Run
5 DB Power Clean 3-8# DB
5 D Ball Slams 4-8#

Cash Out
Big Dawgs and The Porch:
25 Sit ups
Max plank hold
25 Sit ups

Pack and Puppies:
15 Sit ups
Max plank hold
10 Sit ups

Posted by Jeff Martin on 03/29

Monday, March 29th 2010

CrossFit Kids - Flexibility

CrossFit Kids - Los Angeles

Buy in
Big Dawgs and the Porch:
3 x
1:00 Basic dot drill
1:00 Double unders

Pack and Puppies:
3 x
1:00 Basic dot drill
1:00 Jump rope

Big Dawgs:
In 15 minutes
400 M run
Then in the remaining time
AMRAP of
10 Pull ups
20 Squats

The Porch:
In 12 minutes
400 M run
Then in the remaining time
AMRAP of
10 Pull ups
20 Squats

Pack:
In 10 minutes
200 M run
Then in the remaining time
AMRAP of
10 Pull ups (Beginner or assisted okay)
20 Squats

Puppies:
In 8 minutes
100 M run
Then in the remaining time
AMRAP of
10 Pull ups (Beginner or assisted okay)
20 Squats

Cash out:
Big Dawgs and The Porch:
2 x
15 Back extensions (supermans, good mornings or hug a twinkies okay)
5 Ice cream makers

Pack and Puppies:
2 x
10 Back extensions (supermans, good mornings or hug a twinkies okay)
3 Ice cream makers

Posted by Jeff Martin on 03/28

Sunday, March 28th 2010

CrossFit Kids - Fitness as sport

CrossFit Kids at the Arnold Sports Festival

Today work on forward and backward rolls

Skill Day Brain Teaser:
A pillar 8 feet tall casts a shadow 4 feet long on the ground. If the pillar was 12 feet tall, how many feet in length would the shadow be ?

Posted by Jeff Martin on 03/27

Saturday, March 27th 2010

CrossFit Kids - Cardiovascular/respiratory endurance

CrossFit Kids - Agoge (Montrose)

Big Dawgs and The Porch:
2 x
Bear Crawl 15 M => Sprint 30 M => Bear Crawl 15 M
10 Squats
3 Handstand attempts

Pack and Puppies:
2 x
Bear Crawl 10 M => Sprint 20 M => Bear Crawl 10 M
10 Squats
3 Handstand attempts

"Keegan II"

Big Dawgs
AMRAP in 15 minutes
15 Box Jump ( 24")
15 Snatch 35#
15 Squats

Pack
AMRAP in 15 minutes
15 Box Jump ( 15-20")
15 Snatch 15# - 25#
15 Squats

Puppies
AMRAP in 15 minutes
15 Box Jump ( 10-15")
15 Snatch 10-15#
15 Squats

Buttercups
AMRAP in 10 minutes
15 Box Jump ( 10-15")
15 Snatch PVC
15 Squats

Cash out
Big Dawgs and The Porch:
3 x
10 Behind the neck split jerks w/ pvc
10 Toes to bar
10 Ring Rows

Pack and Puppies:
2 x
10 Behind the neck split jerks w/ pvc
10 Toes (to bar or progressions)
10 Ring Rows

Posted by Jeff Martin on 03/26

Friday, March 26th 2010

CrossFit Kids - Vestibular System

CrossFit Kids - Marina

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

"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:
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 03/25