Wednesday, September 1st 2010

CrossFit Kids action

CrossFit Kids - Motherwell Scotland


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 08/31

Tuesday, August 31st 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - MPower

Today practice cartwheels

Skill Day Brain Teaser
Big Dawgs and The Porch:
If (2a + 3b) = 18 and (2a - b) = 2, then (2a + b) = ?

Pack and Puppies:
Sue has 8 balls and Jake has 5 balls. How many balls do they have in all?
Posted by Jeff Martin on 08/30

Monday, August 30th 2010

CrossFit Kids - Row

CrossFit Kids action

CrossFit Kids - LKN


Buy in
Big Dawgs and The Porch:
Perform the following circuit for 3:00
10 Jumping Lunges
10 Sit ups
10 Push ups
10 Pull ups

Pack and Puppies:
Perform the following circuit for 2:00
10 Jumping Lunges
10 Sit ups
10 Push ups (or progressions)
10 Pull ups (or progressions)

Big Dawgs:
5 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 10-12#

Pack:
5 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 6-8#

Puppies:
3 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 3-5#

Cash Out
Big Dawgs and The Porch:
Bear Crawl 35 M
10 T Push ups
10 Knees to Elbows
1 Handstand Hold
Bear Crawl 35 M

Pack and Puppies:
Bear Crawl 20 M
10 T Holds
10 Knees to Elbows (or progression)
1 Handstand Hold
Bear Crawl 20 M

Posted by Jeff Martin on 08/29

Sunday, August 29th 2010

CrossFit Kids - Squat

CrossFit Kids action

CrossFit Kids - King of Prussia


Buy in
Big Dawgs and The Porch:
30 Box Jumps
20 squats
10 push ups

Pack and Puppies:
20 Box Jumps
10 squats
5 push ups


Big Dawgs:
5 Rounds

5 Roll Overs
20 Push ups

The Porch:
5 Rounds

3 Roll Overs
15 Push ups

Pack:
3 Rounds

3 Roll Overs
15 Push ups

Puppies:
3 Rounds

3 Roll Overs
10 Push ups

Cash out
Big Dawgs and The Porch:
3 Cartwheels
20 Toes to Bar
3 Cartwheels
20 Knees to Elbows

Pack and Puppies:
3 Cartwheels
10 Toes to Bar (or progressions)
3 Cartwheels
10 Knees to Elbows (or progressions)

Posted by Jeff Martin on 08/28

Saturday, August 28th 2010

CrossFit Kids - Stretch

CrossFit Kids action

CrossFit Kids - Scottsdale

Buy in
Big Dawgs and The Porch:
2:00 Jump rope
2 x
20 Box jumps
10 Side to side burpees

Pack and Puppies:
2:00 Jump rope
2 x
15 Box jumps
5 Side to side burpees

Big Dawgs:
5 Rounds

Max Pull ups
30 Squats

Rest 2:00 between rounds

Pack:
3 Rounds

Max Beginner or Assisted Pull ups
25 Squats

Rest 2:00 between rounds

Puppies:
3 Rounds

Max Beginner or Assisted Pull ups
15 Squats

Rest 2:00 between rounds

Cash out
Big Dawgs and The Porch:
Play with frog stands and handstands for at least 5:00

Pack and Puppies:
Play with frog stands and handstands for at least 5:00



Posted by Jeff Martin on 08/27

Friday, August 27th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Odyssey

Today work on your plank position

Skill Day Brain Teaser
Big Dawgs and The Porch
Solve for X:
6x (3x - 7) = 7 (7-3x)

Pack and Puppies:
Ann wants only blue crayons. Each box of 12 crayons contains 3 blue crayons. How many boxes of crayons must Ann go through to get 9 blue crayons?
Posted by Jeff Martin on 08/26

Thursday, August 26th 2010

CrossFit Kids - Bear crawl

CrossFit Kids action

CrossFit Kids - Obsession

Big Dawgs and the Porch:
3 x
3 Forward rolls
5 Broad Jumps
7 Ice cream makers

Pack and Puppies:
2 x
3 Forward rolls
5 Broad Jumps
7 Ice cream makers

Big Dawgs:
21-15-9
Push press, 45-55#
Pull ups

The Porch:
21-15-9
Push press, 25-35#
Pull ups

Pack:
21-15-9
Push press, 10-15#
Pull ups (Beginner and assisted okay)

Puppies:
15-12-9
Push press, pvc-5#
Pull ups (Beginner and assisted okay)

Cash out
Big Dawgs and The Porch:
25 Sit ups
20 pvc deadlifts (time to work on your technique)
15 Toes to bar

Pack and Puppies:
15 Sit ups
10 pvc deadlifts (time to work on your technique)
5 Toes to bar


Posted by Jeff Martin on 08/25

 

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