Sunday, August 1st 2010

CrossFit Kids - Kipping

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>15 Push ups

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>10 Push ups


"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:
1:00 total L sit
50 Sit ups

Pack and Puppies:
30 seconds L sit
20 Sit ups

Posted by Jeff Martin on 07/31

Saturday, July 31st

CrossFit Kids - Run!

CrossFit Kids action


Buy in
Big Dawgs: and the Porch:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats

Pack and Puppies:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats


Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups

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

Pack and Puppies:
30 seconds total L-sit


Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.
Posted by Jeff Martin on 07/30

Friday, July 30th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

Mariah Serrano and Team Tsunami
CrossFit Kids - Marina (Huntington Beach)

Today, practice bridges and handstands

Skill Day Brain Teaser
Big Dawgs and The Porch:
If 12 candies cost $4, how many candies can be purchased for $20.

Pack and Puppies:
There are 6 puppies in the window. 1/3 of them are asleep. How many are awake?
Posted by Jeff Martin on 07/29

Thursday, July 29th 2010

CrossFit Kids- Jump and Reach

CrossFit Kids action

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

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

Big Dawgs:
7 rounds
45 pound Overhead squat, 3 reps
Burpees, 5 reps
45 pound Power snatch, 7 reps
24" Box Jumps, 9 reps

The Porch:
7 rounds
25-35 pound Overhead squat, 3 reps
Burpees, 5 reps
25-35 pound Power snatch, 7 reps
20" Box Jumps, 9 reps

Pack:
5 rounds
10-15 pound Overhead squat, 3 reps
Burpees, 5 reps
10-15 pound Power snatch, 7 reps
15-20" Box Jumps, 9 reps

Puppies:
4 rounds
pvc - 5 pound Overhead squat, 3 reps
Burpees, 5 reps
pvc - 5 pound Power snatch, 7 reps
12" Box Jumps, 9 reps

Cash out:
Big Dawgs and The Porch:
20 Back extension
1:30 L-sit
20 Back extensions

Pack and Puppies:
20 Back extension
1:30 L-sit
20 Back extensions
Posted by mikki martin on 07/28

Wednesday, July 28th 2010

CrossFit Kids - Prowler

CrossFit Kids action

CrossFit Kids - King of Prussia

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>100 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 5 Handstand attempts

Pack and Puppies:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>50 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 3 Handstand attempts

"Cindy"

Big Dawgs:
As Many Rounds As Possible in 20 Minutes
5 Pull ups
10 Push ups
15 Squats

Porch:
As Many Rounds As Possible in 15 Minutes
5 Pull ups
10 Push ups
15 Squats

Pack:
As Many Rounds As Possible in 12 Minutes
5 Pull ups (Beginner or assisted okay)
10 Push ups (Progressions okay)
15 Squats

Puppies:
As Many Rounds As Possible in 10 Minutes
3 Pull ups (Beginner or assisted okay)
6 Push ups (Progressions okay)
9 Squats

Cash out
Big Dawgs and The Porch:
1:00 Total time L-sit
2:00 Total time Handstand

Pack and Puppies:
30 seconds Total time L-sit
1:00 Total time Handstand



Posted by Jeff Martin on 07/27

Tuesday, July 27th 2010

CrossFit Kids - Big Dawgs

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Grace
Keegan (135#, age 16) 5:33, Alyssa (95#, age 16) 7:36, Cole (135#, age 14) 7:00.

Buy in
Big Dawgs and The Porch:
3 x
3 Forward rolls
5 Handstand attempts
7 Squats

The Pack and Puppies:
3 x
3 Forward rolls
5 Handstand attempts
7 Squats

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-45#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Cash out
Big Dawgs and The Pack:
Max Handstand Hold
Max L-sit

Pack and Puppies:
Max Handstand Hold
Max L-sit



Posted by Jeff Martin on 07/26

Monday, July 26th 2010

CrossFit Kids - Preschool

CrossFit Kids action

Today, practice dot drills

Skill Day Brain Teasers
Big Dawgs and The Porch:
Donald covers half of the journey at 30 mph and the rest at 45 mph. He took 5 hours to complete the journey. Find the total distance he traveled.

Pack and Puppies:
Six penguins can eat 9 fish in one hour. How many fish can they eat in 6 hours?

Posted by Jeff Martin on 07/25

 

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