Tuesday, June 1st 2010

CrossFit Kids - Marina

CrossFit Kids action

CrossFit Kids - Marina

Big Dawgs and the Porch:
5 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Pack and Puppies:
3 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Big Dawgs:
21-15-9
Power Snatch, 45
Box Jumps, 24-32"

The Porch:
21-15-9
Power Snatch, 25-35
Box Jumps, 20-24"

Pack:
21-15-9
Power Snatch, 10-15
Box Jumps, 15-20"

Puppies:
15-12-9
Power Snatch, pvc-5#
Box Jumps, 12"

Cash out
Big Dawgs and The Porch:
2 x
35 Sit ups
Max plank hold on elbows

Pack and Puppies:
2 x
20 Sit ups
Max plank hold on elbows
Posted by Jeff Martin on 05/31

Monday, May 31st 2010

CrossFit Kids - Rockford

CrossFit Kids action

CrossFit Kids - Rockford

Today practice bridging

Skill Day Brain Teaser:
There are three switches downstairs. Each corresponds to one of the three light bulbs in the attic. You can turn the switches on and off and leave them in any position.
How would you identify which switch corresponds to which light bulb, if you are only allowed one trip upstairs?
Posted by Jeff Martin on 05/30

Sunday, May 30th 2010

CrossFit Kids - Building community

CrossFit Kids action

CrossFit Kids - Flagstaff

Buy in
Big Dawgs and The Porch:
200 M
10 Squats
100 M
10 Push ups
100 M
10 Squats
200 M

Pack and Puppies:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M

Big Dawgs
"Little Danny"
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Porch
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Cash out:
Big Dawgs and The Porch:
1:00 total L-Sit
3 Muscle ups or Progressions

Pack and Puppies:
30 seconds total L-Sit
3 Muscle ups or Progressions

Posted by Jeff Martin on 05/29

Saturday, May 29th 2010

CrossFit Kids - Wonder Woman

CrossFit Kids action

CrossFit Kids welcomes the first military CrossFit Kids affiliate, Centurion CrossFit Kids - Fort Hood

Buy in
Everyone:
2 times through the Burgener warm up.

Big Dawgs:
5 rounds

5 Bear crawl L Pattern
10 Ring Push ups
20 Squats

The Porch:
5 rounds

5 Bear crawl L Pattern
10 Push ups
20 Squats

Pack:
3 rounds

3 Bear crawl L Pattern
10 Push ups (or progressions)
20 Squats

Puppies:
3 rounds

3 Bear crawl L Pattern
5 Push ups (or progressions)
10 Squats

Cash out
Big Dawgs and the Porch:
Play with the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs

Pack and Puppies:
Play with the following or progressions for the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs

Posted by Jeff Martin on 05/28

Friday, May 28th 2010

CrossFit Kids - Follow the leader

CrossFit Kids action

CrossFit Kids - Los Angeles.

Buy in
Big Dawgs and The Porch:
2x
10 Rockets
1:00 Basic dot drill
1:00 Double unders

Pack and Puppies:
2x
10 Rockets
1:00 Basic dot drill
1:00 Jump rope

Big Dawgs:
3 Rounds
200 M Run
15 Pull ups
200 M Run
15 Burpees

The Porch:
3 Rounds
200 M Run
10 Pull ups
200 M Run
10 Burpees

Pack:
3 Rounds
100 M Run
10 Pull ups (assisted or beginner pull ups okay)
100 M Run
10 Burpees

Puppies:
3 Rounds
50 M Run
10 Pull ups (assisted or beginner okay)
50 M Run
10 Burpees

Cash out
Big Dawgs and The Porch:
1:00 total L sit
50 Sit ups

Pack and Puppies:
30 seconds L sit
20 Sit ups
Posted by Jeff Martin on 05/27

Thursday, May 27th 2010

Cross Fit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - King of Prussia

Today practice your L sit

Skill Day Brain Teaser:
Arrange the numbers 1 through 9 on a tic tac toe board such that the numbers in each row, column, and diagonal add up to 15.
Posted by Jeff Martin on 05/26

Wednesday, May 26th 2010

CrossFit Kids - Unloaded

CrossFit Kids action

Teaching the Sumo Deadlift High Pull at the CrossFit Kids Certification

Buy in
Everyone:
2 times through the Burgener warm up.

Big Dawgs:
5 rounds

5 Bear crawl L Pattern
10 Ring Push ups
20 Squats

The Porch:
5 rounds

5 Bear crawl L Pattern
10 Push ups
20 Squats

Pack:
3 rounds

3 Bear crawl L Pattern
10 Push ups (or progressions)
20 Squats

Puppies:
3 rounds

3 Bear crawl L Pattern
5 Push ups (or progressions)
10 Squats

Cash out
Big Dawgs and the Porch:
Play with the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs

Pack and Puppies:
Play with the following or progressions for the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs
Posted by Jeff Martin on 05/25

 

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