Friday, April 1st 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice handstands for at least 5 minutes

Skill Day Brain Teasers
Define "Denizen"

Andrew borrowed $1000 at the rate of 5% per annum simple interest rate. What amount will he pay to clear the debt in 4 years?

Pack and Puppies:
Where is Mt. Everest located?

What is the elevation of Mt. Everest?

Posted by Jeff Martin on 03/31

Thursday, March 31st 2011

CrossFit Kids

CrossFit Kids action

Buy in (Demo)
Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M

Pack and Puppies:
2 x
Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M

WOD (Demo)

Varsity and Big Dawgs
20-18-16-14-12-10-8-6-4-2
Double unders
10-9-8-7-6-5-4-3-2-1
Floppys

Pack and Puppies:
15-12-9-6-3
Double unders
10-8-6-4-2
Floppys

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Toes to bar
15 Knees to elbows

Pack and Puppies:
25 Sit ups
15 Toes to bar
10 Knees to elbows

Everyone:
Remember to study or read for 15 minutes directly following your workout.

Posted by Jeff Martin on 03/30

Wednesday, March 30th 2011

CrossFit Kids

CrossFit Kids action

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)

Varsity
5 Rounds
10 Push jerks, Boys 95 pounds/Girls 65 pounds
20 Squats
100 M run


Big Dawgs:
5 Rounds
10 Push jerks, 45#
20 Squats
100 M run

The Porch:
5 Rounds
10 Push jerks, 25-35#
20 Squats
100 M run

Pack:
5 Rounds
10 Push jerks, 10-15#
15 Squats
50 M run

Puppies:
3 Rounds
5 Push jerks, pvc-5#
15 Squats
50 M run

Cash out
Big Dawgs and The Porch:
2 x
3 Skin the Cats
5 Cartwheels
25 Sit ups

Pack and Puppies:
2x
3 Skin the Cats
5 Cartwheels
15 Sit ups

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



Posted by Jeff Martin on 03/29

Tuesday, March 29th 2011

CrossFit Kids - Balance

CrossFit Kids action

Buy in (Demo)
Big Dawgs and The Porch:
Agility hurdles => 50 M run => 5 Round the worlds (ea. leg) => Vault => Wall climb

Pack and Puppies:
Agility hurdles => 20 M run => 2 Round the worlds (ea. leg) => Vault => Wall climb

* If you don't have agility hurdles, vaults or a climbing wall, be creative.

WOD (Demo)

"Vaulting Cindy"

Big Dawgs and The Porch:
As Many Rounds As Possible in 12 Minutes:
5 Vaults followed by
3 Rounds of Cindy
(Cindy is 5 pull ups/10 Push ups/15 Squats)

Pack:
As Many Rounds As Possible in 12 Minutes:
5 Vaults followed by
3 Rounds of Scaled Cindy
(Scaled Cindy is 3 pull ups/6 Push ups/9 Squats)

Puppies:
As Many Rounds As Possible in 8-10 Minutes:
5 Vaults followed by
2 Rounds of Scaled Cindy
(Scaled Cindy is 3 pull ups/6 Push ups/9 Squats)

* Pack and Puppies, pull ups can be scaled to beginner or assisted.

Cash out
Big Dawgs and The Porch:
Max Plank hold
50 Sit ups

Pack and Puppies:
Max Plank hold
20 Sit ups

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

Posted by Jeff Martin on 03/28

Monday, March 28th 2011

CrossFit Kids

CrossFit Kids action

Crossfit Kids - Agoge (Montrose)

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)

Varsity:
50 Box Jumps, Boys 42"/Girls 36"

Big Dawgs:
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"

Pack:
35 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

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

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

Posted by Jeff Martin on 03/27

Sunday, March 27th 2011

CrossFit Kids - Lift

CrossFit Kids action

Today practice kipping and handstands

Skill Day Brain Teasers
Big Dawgs and The Porch:
If p,q,r,s,t are five consecutive odd numbers, their average is?

Pack:
Who wrote "Pride and Prejudice"?

Puppies:
What is the largest living land animal?

Posted by Jeff Martin on 03/26

Saturday, March 26th 2011

CrossFit Kids - Confidence

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"

Varsity
75 Power Snatches, Boys 75 pounds/Girls 55 pounds
Every time you set the bar down do 5 forward rolls.
(Our best Varsity kids sub front flips here. But don't try that unless you have pads and a qualified spotter)

Big Dawgs:
75 Power Snatches, 45#
Every time you set the bar down do 5 forward rolls.


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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 03/25

 

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