Friday, October 1st 2010

CrossFit Kids - Dip Walk

CrossFit Kids action

Buy in (Demo)
Big Dawgs and The Porch:
3 Forward rolls => 3 Bear crawl U patterns => 100 M Shuttle run (25 M there and back twice) => 5 Lat hops through hurdles => Vault

Pack and Puppies:
1 Forward roll => 1 Bear crawl U pattern => 40 M Shuttle run (10 M there and back twice) => 5 Lat hops through hurdles => Vault

WOD (Demo)

"Rolling Randy"

Big Dawgs:
75 Power Snatches, 45-55#
Every time you set the bar down do 5 forward rolls.
(Our best Big Dawg kids sub front flips here. But don't try that unless you have pads and a qualified spotter)

The Porch:
75 Power Snatches, 25-35#
Every time you set the bar down do 5 forward rolls.

Pack:
50 Power Snatches, 10-15#
Every time you set the bar down do 3 forward rolls.

Puppies:
35 Power Snatches, pvc-5#
Every time you set the bar down do 3 forward rolls.

Cash out
Big Dawgs and The Porch:
Max box jumps (20-24") in 60 seconds.
Max sit ups in 60 seconds

Pack and Puppies:
Max box jumps (12-20") in 30 seconds.
Max sit ups in 30 seconds

Posted by Jeff Martin on 09/30

Thursday, September 30th 2010

CrossFit Kids - Wallball

CrossFit Kids action

CrossFit Kids - Sri Ram Ashram

What is the product of CrossFit Kids? (Video)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
5 Box jump snake => 5 Jump to support => 5 Cartwheels

Pack and Puppies:
3 x
3 Box jump snake => 3 Jump to support => 3 Cartwheels

WOD (Demo)
Big Dawgs:
As Many Rounds As Possible in 12 minutes of:
3 Freestanding handstand push ups
5 Pull ups
10 Rock up squats (aka Joker squats)

The Porch:
As Many Rounds As Possible in 12 minutes of:
3 Handstand push ups (support on the wall expected)
5 Pull ups
10 Rock up squats (aka Joker squats)

Pack:
As Many Rounds As Possible in 10 minutes of:
3 Handstand push ups (progressions okay)
5 Pull ups (beginner and assisted okay)
10 Rock up squats (aka Joker squats)

Puppies:
As Many Rounds As Possible in 8 minutes of:
3 Handstand push ups (progressions okay)
5 Pull ups (beginner and assisted okay)
10 Rock up squats (aka Joker squats)

Cash out
Big Dawgs and The Porch:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups


Posted by Jeff Martin on 09/29

Wednesday, September 29th 2010

CrossFit Kids - Odyssey

CrossFit Kids action

CrossFit Kids - Odyssey

Alyssa, PR's her Deadlift (Video)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Single leg line hops => Jump to support => Roll over => Run 100 M => Vault => Bear crawl

Pack and Puppies:
Single leg line hops => Jump to support => Roll over => Run 100 M => Vault => Bear crawl

WOD (Demo)

This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) or with older kids or teens who have had a year or more exposure to CrossFit, and consistently show technical mastery of the movements in class and with intensity. We call these workouts CrossFit Kids Varsity WOD's. Our strongest boys would use 95 pounds for the WOD and girls would use 65 pounds.

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 35-45#

The Porch:
Use 25-35#

Pack:
Use 15# for fifteen minutes

Puppies:

Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Cash out
Big Dawgs and The Porch:
25 Sit ups
Max One arm hang
25 Sit ups
Max One arm hang

Pack and Puppies:
25 Sit ups
Max One arm hang
25 Sit ups
Max One arm hang
Posted by Jeff Martin on 09/28

Tuesday, September 28th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Obsession

Today practice handstands and frog stands

Skill Day Brain Teasers
Big Dawgs and The Porch:
In a field there are 23 cherry plants in the first row, 21 in the second, 19 in the third row and so on. There are 5 cherry plants in the last row. How many rows are there in the field?

Pack and Puppies:
2 dump trucks dumped 8 tons of gravel each into the construction site. How many tons of gravel were dumped into the construction site?


Posted by Jeff Martin on 09/27

Monday, September 27th 2010

CrossFit Kids - Rope Climb

CrossFit Kids action

CrossFit Kids - Flagstaff

Keegan Clean and Jerks 210 (Video)

Buy in (Demo)
Big Dawgs and The Porch:
3x
Army crawl 20M => Bear crawl 20 M => sprint 100 M => 15 Side to side hops

Pack and Puppies:
3x
Army crawl 10M => Bear crawl 10 M => sprint 50 M => 10 Side to side hops

WOD (Demo)

Big Dawgs:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 25-30#

The Porch:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 15-20#

Pack:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 8-12#

Puppies:
3 Rounds
3 Bear crawl U pattern
10 Dumbbell squat cleans, 3-5#

Cash out
Big Dawgs and The Porch:
4 x
3 Kick overs
3 Skin the cats
Balance on a single leg as long as possible

Pack and Puppies:
2 x
3 Kick overs
3 Skin the cats
Balance on a single leg as long as possible
Posted by Jeff Martin on 09/26

Sunday, September 26th 2010

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Buy in (Demo)

Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

Pack and Puppies:
2 x
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

WOD (Demo)

"Jumpy Nicole"

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
30 Box Jumps, 24"
Max rep Pull-ups

Post number of pull ups to comments

The Porch:
Complete as many rounds in 12 minutes as you can of:
30 Box Jumps, 20"
Max rep Pull-ups

Post number of pull ups to comments

Pack:
Complete as many rounds in 10 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

****Jumping pull ups are NOT to be used in this workout.

2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Posted by Jeff Martin on 09/25

Saturday, September 25th 2010

CrossFit Kids - In Scotland

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

WOD (Demo)

Big Dawgs:
3 Rounds
Prowler push
5 Hang power snatch, 45-55#
10 Burpees

The Porch:
3 Rounds
Prowler push
5 Hang power snatch, 25-35#
10 Burpees

Pack:
3 Rounds
Prowler push
5 Hang power snatch, 10-15#
10 Burpees

Puppies:
3 Rounds
Prowler push
5 Hang power snatch, pvc-8#
10 Burpees

Cash out
Big Dawgs and The Porch:
L sit total of 1:00
25 toes to bar

Pack and Puppies:
L sit total of 30 seconds
25 toes to bar

Posted by Jeff Martin on 09/24

 

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