Thursday, July 1st 2010

CrossFit Kids - Teen class

CrossFit Kids action

Cole of CrossFit Kids - Brand X (Ramona) deadlifts 215 x 31

Buy in
Big Dawgs and the Porch:
1:00 of each:
Jump rope
Plank on elbows
Basic dot drill
Side plank on right elbow
Side to side hops
Side plank on left elbow

Pack and Puppies:
1:00 Jump rope
30 seconds Plank on elbows
1:00 Basic dot drill
30 seconds Side plank on right elbow
1:00 Side to side hops
30 seconds Side plank on left elbow

Big Dawgs:
21 Power cleans, 45-55#
21 Burpees
15 Power cleans, 45-55#
15 Burpees
9 Power Cleans, 45-55#
9 Burpees

The Porch:
21 Power cleans, 25-35#
21 Burpees
15 Power cleans, 25-35#
15 Burpees
9 Power Cleans, 25-35#
9 Burpees

Pack:
21 Power cleans, 10-15#
21 Burpees
15 Power cleans, 10-15#
15 Burpees
9 Power Cleans, 10-15#
9 Burpees

Puppies:
15 Power cleans, pvc-5#
15 Burpees
12 Power cleans, pvc-5#
12 Burpees
9 Power Cleans, pvc-5#
9 Burpees

Cash out
Big Dawgs and The Porch:
3 x
5 Roll overs
Max handstand hold

Pack and Puppies:
3 x
3 Roll overs
Max handstand hold
Posted by Jeff Martin on 06/30

Wednesday, June 30th 2010

CrossFit Kids - Monkey bars

CrossFit Kids action

CrossFit Kids - Relentless built their own kids monkey bars.

Buy in
Big Dawgs and The Porch:
3 x
Inch worm walk 25 M => 3 Jumping bar muscle ups => Run 100 M => 20 Basic dot drill

Pack and Puppies:
3 x
Inch worm walk 15 M => 3 Jumping bar muscle ups => Run 50 M => 20 Basic dot drill

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:
2 x
3 Pull overs
15 Toes to bar

Pack and Puppies:
2 x
3 Kick overs
10 Toes to bar (or progressions)
Posted by Jeff Martin on 06/29

Tuesday, June 29th 2010

CrossFit Kids - Push ups

CrossFit Kids action

CrossFit Kids - Peach Tree City with a great push up progression idea.

Buy In
Big Dawgs and The Porch:
3x
5 Broad Jumps
10 Hollow Rocks

Pack and Puppies:
2x
5 Broad Jumps
10 Hollow Rocks


Big Dawgs
7 rounds
Run 300M
7 Overhead Squat 45-55#

Porch
7 rounds
Run 300M
7 Overhead Squat 25-35#

Pack
7 rounds
Run 150M
7 Overhead Squat 10-15#

Puppies
5 rounds
Run 150M
7 Overhead Squat PVC -10#

Cash Out
Big Dawgs and The Porch:
1 minute total - Wallabys
1 minute total - L sits

Pack and Puppies:
30 seconds total - Wallabys
30 seconds total - L sits
Posted by Jeff Martin on 06/28

Monday, June 28th 2010

CrossFit Kids - Overhead squat

CrossFit Kids action

Practice CrossFit Kids Today practice frog stands and handstands

Skill Day Brain Teaser
Big Dawgs and The Porch:
The length of a room is 5 feet by 3 feet. Find the cost of paving the floor by slabs at the rate of $300 per sq. foot.

Pack and Puppies:
With no wings, I fly. With no eyes, I see. With no arms, I climb. More frightening than any beast, stronger than any foe. I am cunning, ruthless, and tall; in the end, I rule all. What am I?
Posted by Jeff Martin on 06/27

Sunday, June 27th 2010

CrossFit Kids - Shrug

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
Max handstand hold
30 seconds Wallabys
10 squats

Pack and Puppies:
Max handstand hold
30 seconds Wallabys
10 squats

Big Dawgs:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,25#
5 One arm dumbbell front squats, 25#
5 One arm dumbbell push press, 25#

The Porch:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,20#
5 One arm dumbbell front squats, 20#
5 One arm dumbbell push press, 20#

Pack:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,10-15#
5 One arm dumbbell front squats, 10-5#
5 One arm dumbbell push press, 10-15#

Puppies:As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,3-5#
5 One arm dumbbell front squats, 3-5#
5 One arm dumbbell push press, 3-5#

Cash out
Big Dawgs and The Porch:
3 x
Max handstand hold
20 Sit ups

Pack and Puppies:
3 x
Max handstand hold
10 Sit ups



Posted by Jeff Martin on 06/26

Saturday, June 26th 2010

CrossFit Kids - Certification

CrossFit Kids action

CrossFit Kids Certification Seminars

Buy in
Big Dawgs and The Porch:
3 x or 5:00
25 M Roving plank => 25 Mountain climbers => Bear crawl 25 M => 12 side to side hops => 100 M run

Pack and Puppies:
3 x or 5:00
15 M Roving plank => 15 Mountain climbers => Bear crawl 15 M => 10 side to side hops => 50 M run

Big Dawgs:
Four rounds:

25 Box Jumps, 24"
25 Pull ups
25 Push ups
25 Sit ups
25 Squats

The Porch:
Three rounds:

25 Box Jumps, 20"
25 Pull ups
25 Push ups
25 Sit ups
25 Squats

Pack:
Three rounds:

15 Box Jumps, 20"
15 Pull ups
15 Push ups
15 Sit ups
15 Squats

Puppies:
Three rounds:

10 Box Jumps, 12"
10 Pull ups
10 Push ups
10 Sit ups
10 Squats

Cash out
Big Dawgs and The Porch
4 rds
20 seconds of L sit
10 second rest between each round

Pack and Puppies:
4 rds
10 seconds of L sit
10 second rest between each round
Posted by Jeff Martin on 06/25

Friday, June 25th 2010

CrossFit Kids - Rings!

CrossFit Kids action

Hercules CrossFit Kids

Buy in
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 50 M sprint
5 Squats
5 Push ups

Big Dawgs:
Run 3 miles

The Porch:
Run 2 miles

Pack:
Run 1 mile

Puppies:
3 rounds of
200 M runs

Cash out
Big Dawgs and The Porch:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls
Posted by Jeff Martin on 06/24

 

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