Monday, November 1st 2010

CrossFit Kids - Extension

CrossFit Kids action

Crossfit Kids - Brand X (Ramona)

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)

Big Dawgs:
21-15-9
Thrusters, 45#
Burpees
Squats

The Porch:
21-15-9
Thrusters, 25-35#
Burpees
Squats

Pack:
15-12-9
Thrusters, 10-15#
Burpees
Squats

Puppies:
12-9-6
Thrusters, pvc-5#
Burpees
Squats

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit
Take advantage of the post exercise window of opportunity for learning by studying, doing homework or reading for 15 minutes

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit
Take advantage of the post exercise window of opportunity for learning by studying, doing homework or reading for 15 minutes


Posted by Jeff Martin on 10/31

Sunday, October 31st 2010

CrossFit Kids - Vault

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

Pack and Puppies:
2 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

WOD (Demo)
Big Dawgs:
3 Rounds
Run 800 M
20 Box jumps, 30"

The Porch:
3 Rounds
Run 800 M
20 Box jumps, 20-24"

Pack:
3 Rounds
Run 400 M
20 Box jumps, 15-20"

Puppies:
3 Rounds
Run 100 M
15 Box jumps, 12-15"

Cash out
Big Dawgs and The Porch:
3:00
Max handstand hold then use the remaining time to do as many single leg side to side hops as you are able to

Pack and Puppies:
1:30
Max handstand hold then use the remaining time to do as many single leg side to side hops as you are able to
Posted by Jeff Martin on 10/30

Saturday, October 30th 2010

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Full Strength

Today practice rolling and handstands

Skill Day Brain Teasers:
Big Dawgs and The Porch:
If 30% of a number is 60 then the number is?

Pack:
Solve for x:
6+5(2x+6)=36

Puppies:
There were 7 cupcakes on a plate. Bill ate 4. How many cupcakes were left on the plate?
Posted by Jeff Martin on 10/29

Friday, October 29th 2010

CrossFit Kids - Leap Frog

CrossFit Kids action

CrossFit Kids - On the Move

Buy in (Demo)
Big Dawgs and The Porch:
3x
1:00 Medicine ball cleans
1:00 Double under practice

Pack and Puppies:
2x
1:00 Medicine ball cleans
1:00 Double under practice

WOD (Demo)

Big Dawgs:
5 Rounds

3 Muscle ups
25 Squats
30 M Bear crawl

The Porch:
5 Rounds

1 Muscle up (or 3 progressions)
25 Squats
30 M Bear crawl

Pack:
4 Rounds

3 Muscle up progressions
20 Squats
30 M Bear crawl

Puppies:
3 Rounds

3 Muscle up Progressions
15 Squats
20 M Bear crawl

Cash out
Big Dawgs and The Porch:
3 X
3 Roll overs
15 Sit ups

Pack and Puppies:
2 X
3 Roll overs
10 Sit ups
Posted by Jeff Martin on 10/28

Thursday, October 28th 2010

CrossFit Kids - Ring Dips

CrossFit Kids action

CrossFit Kids - Full Strength

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

Pack and Puppies:
2 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

CrossFit Kids Varsity WOD
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. On this WOD our strongest boys would use 95 pounds and jump to 42" and the girls would use 65 pounds and jump to 36".

WOD (Demo)

Big Dawgs:
5 Rounds

10 Anyway shoulder to overhead, 45-55#
10 Box jumps, 24"

The Porch:
5 Rounds

10 Anyway shoulder to overhead, 25-35#
10 Box jumps, 20-24"

Pack:
5 Rounds

10 Anyway shoulder to overhead, 10-15#
10 Box jumps, 15-20"

Puppies:
3 Rounds

10 Anyway shoulder to overhead, pvc-5#
10 Box jumps, 12-15"

Cash out
Big Dawgs and The Porch:
2:00
Max push ups then use the remaining time to do as many basic dot drills as you are able to

Pack and Puppies:
1:00
Max push ups then use the remaining time to do as many basic dot drills as you are able to
Posted by Jeff Martin on 10/27

Wednesday, October 27th 2010

CrossFit Kids - Run

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
35 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

Pack and Puppies:
3 x
25 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

* we have found we can push small tires as a sub for the prowler

WOD (Demo)

Big Dawgs:
As Many Rounds as Possible in 15 minutes

6 Power cleans, 45-55#
9 Push ups
12 Side to side hops

The Porch:
As Many Rounds as Possible in 15 minutes

6 Power cleans, 25-35#
9 Push ups
12 Side to side hops

Pack:
As Many Rounds as Possible in 12 minutes

6 Power cleans, 10-15#
9 Push ups
12 Side to side hops

Puppies:
As Many Rounds as Possible in 9 minutes

3 Power cleans, pvc-5#
6 Push ups
9 Side to side hops

Cash out

Cash out
Big Dawgs and The Porch:
1:00 Plank hold on elbows
5 Skin the cats
1:00 Sit ups

Pack and Puppies:
:30 Plank hold on elbows
3 Skin the cats
:30 Sit ups
Posted by Jeff Martin on 10/26

Tuesday, October 26th 2010

CrossFit Kids - Vault

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Today practice kickovers

Big Dawgs and The Porch:
Find the number that should be subtracted from 3/7 to get 5/4.

Pack:
3(x + 4) + 1 = 28

Puppies:
A train travels at 6 mph heading east. If the train ran for 5 hours, how many miles would it travel?
Posted by Jeff Martin on 10/25

 

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