Tuesday, March 1st 2011

CrossFit Kids - Bear Crawl

CrossFit Kids action

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

Everyone:
Study or read for 15 minutes directly after the workout


Posted by Jeff Martin on 02/28

Monday, February 28th 2011

CrossFit Kids - Reverse wall ball

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
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

Everyone
Study or read for 15 minutes directly after the workout


Posted by Jeff Martin on 02/27

Sunday, February 27th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - California City


Buy in (Demo)
Everyone:
Set up and an obstacle course with some agility pieces. Run through for 5:00.

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.

WOD (Demo)

"Alyssa"

Big Dawgs:
5 Rounds
1 Muscle ups
3 Handstand push ups
10 Hang power snatches, 45#

The Porch:
5 Rounds
1 Muscle ups (or 3 muscle up progressions)
3 Handstand push ups
10 Hang power snatches, 25-35#

Pack:
5 Rounds
1 Muscle up progression
3 Handstand push ups
10 Hang power snatches, 10-15#

Puppies:
5 Rounds
1 Muscle up progression
3 Handstand push ups
10 Hang power snatches, pvc-5#

Muscle up progressions

Cash out
Big Dawgs and The Porch:
3x
Max plank hold
30 seconds total L-sit

Pack and Puppies:
2x
Max plank hold
20 seconds total L-sit

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 02/26

Saturday, February 26th 2011

CrossFit Kids - Run

CrossFit Kids action

CrossFit Kids - Scottsdale

Buy in (Demo)

Big Dawgs and The Porch:
3 x
Handstand to forward roll => 2 Forward rolls => 100 M run => Monkey bars => Precision jump

Pack and Puppies:
2 x
Handstand to forward roll => 2 Forward rolls => 50 M run => Monkey bars => Precision jump

Big Dawgs:
Run 2.5 - 3 miles

The Porch:
Run 2 - 2.5 miles

Pack:
Run/walk 1 - 1.5 miles

Puppies:
Run/walk .5 - 1 mile

Cash out
Wall walks (Demo)

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 02/25

Friday, February 25th 2011

CrossFit Kids

CrossFit Kids action

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


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. Our strongest boys would use 135 pounds and jump to 42" for the WOD and girls would use 95 pounds and jump to 36".

WOD (Demo)

Big Dawgs:
Every minute on the minute for 15 minutes perform
3 Cleans, 45-55#
3 Box jumps, 24"

The Porch:
Every minute on the minute for 15 minutes perform
3 Cleans, 25-35#
3 Box jumps, 20-24"

Pack:
Every minute on the minute for 15 minutes perform
3 Cleans, 10-15#
3 Box jumps, 15-20"

Puppies:
Every minute on the minute for 10 minutes perform
3 Cleans, 3-5#
3 Box jumps, 10-12"

Cash out
Big Dawgs and The Porch:
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

Everyone:
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/24

Thursday, February 24th 2011

CrossFit Kids - Dip Walk

CrossFit Kids action


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)

Big Dawgs and The Porch:
Run 800 M
8 rounds Tabata Squat
8 rounds Tabata Double unders
Run 800 M

Pack:
Run 400 M
6 rounds Tabata Squat
6 rounds Tabata Double unders or single unders
Run 400 M

Puppies:
Run 200 M
6 rounds Tabata Squat
6 rounds Tabata Double unders or single unders
Run 200 M

Cash out
Big Dawgs and The Porch:
25 Sit ups
Max Push ups
25 Sit ups
Max Handstand holds

Pack and Puppies:
15 Sit ups
Max Push ups
15 Sit ups
Max Handstand holds

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 02/23

Wednesday, February 23rd 2011

CrossFit Kids - Rope climb

CrossFit Kids action

CrossFit Kids - Marina


Today practice rolls

Skill Day Brain Teasers
Big Dawgs and The Porch:
Three coins are tossed at once. Find the probability of getting only tails.

Who wrote "Animal Farm"?

Pack:
What three particles make up an atom?

Puppies:
Jake wrote each of his 5 spelling words 3 times. In all, how many words did Jake write?
Posted by Jeff Martin on 02/22

 

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