CrossFit Kids | Forging the Future of Fitness

Wednesday, June 1st 2011

CrossFit Kids - Sports

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:
3 rounds
5 Manmakers, 25# dumbbells
15 Squats
Run 100 M

The Porch:
3 rounds
5 Manmakers, 15-20# dumbbells
15 Squats
Run 100 M

Pack:
3 rounds
5 Manmakers, 8-10# dumbbell
15 Squats
Run 100 M

Puppies:
3 rounds
3 Manmakers, 3-5#'s
10 Squats
50 M

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit

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

Posted by Jeff Martin on 05/31

Tuesday, May 31st 2011

CrossFit Kids

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)

"Courtney"

Varsity
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, Boys 36"/Girls 28"

Big Dawgs:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 24"

The Porch:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 15- 20"

Puppies:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12"

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit

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

Posted by Jeff Martin on 05/30

Monday, May 30th 2011

CrossFit Kids

Today go out side and play

Posted by Jeff Martin on 05/29

Sunday, May 29th 2011

CrossFit Kids

Buy in
Big Dawgs and The Porch:
25 sit ups
20 Toes to bar
15 Knees to elbows

Pack and Puppies:
15 sit ups
10 Toes to bar
5 Knees to elbows

WOD Demo (wmv) (mov)

Varsity
Five rounds for time of:
20 Back squats, 135 Boys/95 Girls
Handstand walk 20 yards

Big Dawgs
Five rounds for time of:
20 Back squats, 45-55
Handstand walk 10 yards

The Porch:
Five rounds for time of:
20 Back squats, 25-35
Handstand or wall walk 10 yards

Pack:
Three rounds for time of:
20 Back squats, 10-15
Wall walk 10 yards

Puppies:
Three rounds for time of:
20 Back squats, pvc-10
Handstand hold, 20 seconds

Wall walk demo

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit

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

Posted by Jeff Martin on 05/28

Saturday, May 28th 2011

CrossFit Kids

CrossFit Kids - 78155

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)

"Ella"

Varsity
5 Rounds

10 Power Snatches, Boys 95 pounds/ Girls 65 pounds
10 Box Jumps, Boys 36"/ Girls 24"

Big Dawgs:
5 Rounds

10 Power Snatches, 45-55#
10 Box Jumps, 24-32"

The Porch:
5 Rounds

10 Power Snatches, 25-35#
10 Box Jumps, 20-24"

Pack:
5 Rounds

10 Power Snatches, 10-15#
10 Box Jumps, 15-20"

Puppies:
3 Rounds

10 Power Snatches, pvc-5#
10 Box Jumps, 12-15"

(Hang power snatch is a sub for this workout. If you don't have bumpers you can pull from below the knees or use the sub)

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 05/27

Friday, May 27th 2011

CrossFit Kids

Triangle CrossFit

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

WOD (Demo)

Varsity
5 Rounds

1 Bear crawl U pattern
3 Freestanding Handstand Push ups
5 Push jerks, Boys 95#/Girls 65#

Big Dawgs:
5 Rounds

1 Bear crawl U pattern
3 Handstand Push ups (Freestanding or wall okay)
5 Push jerks, 45-55#

The Porch:
5 Rounds

1 Bear crawl U pattern
3 Handstand Push ups
5 Push jerks, 25-35#

Pack:
5 Rounds

1 Bear crawl U pattern
3 Handstand Push ups (Progressions okay)
5 Push jerks, 10-15#

Puppies:
5 Rounds

1 Bear crawl U pattern
3 Handstand Push ups (Progressions okay)
5 Push jerks, pvc-5#

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit

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

Posted by Jeff Martin on 05/26

Thursday, May 26th 2011

CrossFit Kids

CrossFit Kids - Agoge (Montrose)

Today practice frog stands and handstands

Define "burnish"

On the periodic table of elements what element does the letter H stand for?

Posted by Jeff Martin on 05/25