Saturday, May 1st 2010

CrossFit Kids - L-Hold

CrossFit Kids action

Big Dawgs and the Porch:
Bear crawl 35 M => Sprint 100 M => 15 Box jumps (or jumps over small hurdles) => 5 high hurdles or 10 tuck jumps

Pack and Puppies:
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

Big Dawgs:
3 rounds

400 M
15 Medicine Ball Clean/Wall Ball, 14#
15 Box Jumps, 24"

The Porch:
3 rounds

400 M
15 Medicine Ball Clean/Wall Ball, 10-12#
15 Box Jumps, 24"


Pack:
3 rounds

200 M
15 Medicine Ball Clean/Wall Ball, 8-10#
15 Box Jumps, 15-20"

Puppies:
3 rounds

200 M
10 Medicine Ball Clean/Wall Ball, 4#
10 Box Jumps, 12"

Cash out
Big Dawgs and the Porch:
Max Side plank hold on elbow

Pack and Puppies:
Max Side plank hold on elbow
Posted by Jeff Martin on 04/30

Friday, April 30th 2010

CrossFit Kids - Hammer Time

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 rounds
5 Pull over/Roll over combos
10 Squats

Pack and Puppies:
2 rounds
3 Pull over/Roll over combos (with assistance)
10 Squats


'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Bear Crawl
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Bear Crawl
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)

Pack:

2 Rounds of:
10 Standing Long Jumps
35' Bear Crawl
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25' Bear Crawl
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Knees to Elbows

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

Pack and Puppies:
5 Skin the Cats (with assistance)



Posted by Jeff Martin on 04/29

Thursday, April 29th 2010

CrossFit Kids - OHS

CrossFit Kids action

Today practice frog stands and double unders

Skill Day Brain Teaser:
One day, two mothers and two daughters went shopping for shoes. Their shopping spree was successful — each bought a pair of shoes, and all together, they had three pairs. How is this possible?
Posted by Jeff Martin on 04/28

Wednesday April 28th 2010

CrossFit Kids - "Jump Around"

CrossFit Kids action

CrossFit Kids Certification Seminar

Big Dawgs and The Porch:
3 x
Forward roll => Bear crawl 25 M => Forward roll => Alligator crawl 25 M => Sprint 50 M => 5 Handstand attempts

Pack and Puppies:
3 x
Forward roll => Bear crawl 15 M => Forward roll => Alligator crawl 15 M => Sprint 30 M => 3 Handstand attempts

"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups

Cash out
Big Dawgs and The Porch:
25 Situps
15 Toes to bar
20 Sit ups
10 Toes to bar
15 Sit ups
5 Toes to bar

Pack and Puppies:
20 Sit ups
10 Toes to bar
15 Sit ups
5 Toes to bar
Posted by Jeff Martin on 04/27

Tuesday, April 27th 2010

CrossFit Kids - Strength

CrossFit Kids action

CrossFit Kids - Steve's Club

Buy in
Big Dawgs and The Porch:
25 Sit ups
25 Push ups

Pack and Puppies:
15 Sit ups
15 Push ups



"Jumpy Helen"


Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups


* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Cash out:
Big Dawgs and The Porch:
Practice handstands for 5 minutes

Pack and Puppies:
With a parents assistance practice handstands for 5 minutes
Posted by Jeff Martin on 04/26

Monday, April 26th 2010

CrossFit Kids - Tire Flips

CrossFit Kids action

CrossFit Kids - Mt Baker

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

Pack and Puppies:
3 x
1 Jumping Bar muscle up =>Inch worm walk, 10 feet => 2 Forward rolls => Run 50 M

"Jeremy"

Big Dawgs:
Three rounds, 21-15- and 9 reps, for time of:
55 pound Overhead squats
Burpees

The Porch:
Three rounds, 21-15- and 9 reps, for time of:
35-45 pound Overhead squats
Burpees

Pack:
Three rounds, 15-12 and 9 reps, for time of:
15-20 pound Overhead squats
Burpees

Puppies:
Three rounds, 15-12 and 9 reps, for time of:
5-10 pound Overhead squats
Burpees

Buttercups:
Three rounds, 15-12 and 9 reps, for time of:
PVC Overhead squats
Burpees

Cash out
Big Dawgs and The Pack:
3 x
30 seconds Basic dot drill
3 Roll overs
30 seconds Wallabys

Pack and Puppies:
2 x
30 seconds Basic dot drill
3 Roll overs (assisted)
30 seconds Wallabys
Posted by Jeff Martin on 04/25

Sunday, April 25th 2010

CrossFit Kids - Cardiovascular/respiratory endurance

CrossFit Kids action

CrossFit Kids - Marina (Huntington Beach, CA)

Today practice hollow rocks and superman's

Skill Day Brain Teaser:
Back in the days when candy cost just a few cents a piece, Alice was able to buy exactly 100 pieces of candy for a dollar. Some of her candy cost 10 cents a piece; some of her candy cost 3 cents a piece; and some of her candy cost 1 penny for 2 pieces.
How many pieces of each price candy did Alice buy?




Posted by Jeff Martin on 04/24

 

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