Tuesday, November 1st 2011

CrossFit Kids

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)

Varsity
Run 800 M
8 rounds Tabata Double unders
Run 800 M
8 rounds Tabata Double unders
Run 800 M

Junior Varsity and Novice:
Run 600 M
8 rounds Tabata Double unders
Run 800 M
8 rounds Tabata Double unders
Run 600 M

Pack:
Run 400 M
8 rounds Tabata Double unders
Run 600 M
6 rounds Tabata Double unders or single unders
Run 400 M

Puppies:
Run 200 M
8 rounds Tabata Double unders or single unders
Run 200 M
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 10/31

Monday, October 31st 2011

CrossFit Kids

CrossFit Kids action


Buy in (Demo)
Varsity,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

Junior Varsity:
5 Rounds
10 Push jerks, 45-55#
20 Squats
100 M run

Novice:
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 10/30

Sunday, October 30th, 2011

CrossFit Kids

CrossFit Kids action


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

Varsity:
Five rounds for time of:
15 Overhead squats, Boys 95 pounds/Girls 65 pounds
5 Ice cream makers

Junior Varsity:
Five rounds for time of:
15 Overhead squats, 45-55 pounds
5 Ice cream makers

Novice:
Five rounds for time of:
15 Overhead squats, 25-35 pounds
3 Ice cream makers

Pack:
Three rounds for time of:
15 Overhead squats, 10-15 pounds
3 ice cream makers or skin the cats w/ spotter

Puppies:
Three rounds for time of:
10 Overhead squats, pvc-10 pounds
3 Skin the cats w/ spotter

Wall walk demo

Cash out
Big Dawgs and The Porch:
2 x
Max plank hold on elbows
1:00 Total time L-sit
20 yards wall walk or handstand walk

Pack and Puppies:
2 x
Max plank hold on elbows
1:00 Total time L-sit
10 yards wall walk or 20 second handstand hold

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 10/29

Saturday, October 29th, 2011

CrossFit Kids

CrossFit Kids action

Today practice L sits!

Would you like to help CrossFit Kids? We are working on getting a Grant for CrossFit Kids in a local elementary school. If you want to help us, Text - clorox3829 to 44144. Help us get the votes to win.

Posted by danell on 10/28

Friday, October 28th 2011

CrossFit Kids action


"The Gauntlet 10.11"


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)

Varsity:
3 Rounds
Run 800 M
20 Box jumps, Boys 36"/ Girls 30"

Junior Varsity:
3 Rounds
Run 800 M
20 Box jumps, 24-30"

Novice:
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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by danell on 10/27

Thursday, October 27th, 2011

CrossFit Kids

CrossFit Kids action

"The Gauntlet 10.11"

Buy in (Demo)
Varsity, Junior Varsity and Novice:
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:
Four 5:00 rounds of
5 Pull ups
10 M Handstand walk
15 Squats

Rest exactly 2:00 between rounds

Junior Varsity:
Three 5:00 rounds of
5 Pull ups
10 M Handstand walk
15 Squats

Rest exactly 2:00 between rounds

Novice:
Three 4:00 rounds of
3 Pull ups
5 M Handstand walk
10 Squats

Rest exactly 2:00 between rounds

Pack:
Three 4:00 rounds of
3 Pull ups (Beginner or assisted okay)
5 M Handstand walk
10 Squats

Rest exactly 2:00 between rounds

Puppies:
One 5:00 rounds of
3 Pull ups (Beginner or assisted okay)
5 M Handstand walk
10 Squats

Cash out
Varsity, Junior Varsity and Novice:
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 danell on 10/26

Wednesday, October 26th

CrossFit Kids

CrossFit Kids action

Buy in Demo

Buy in
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:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, Boys 135#/Girls 95#
10 Box jumps, Boys 42"/Girls 36"

Big Dawgs:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 45-55#
10 Box jumps, 24"

The Porch:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 25-35#
10 Box jumps, 20"

Pack:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 10-15#
10 Box jumps, 15-20"

Puppies:
Three rounds of:
60 yard Shuttle sprint, 15 yards there and back twice
5 Power cleans, pvc-5#
10 Box jumps, 12-15"

Cash out
Big Dawgs and The Porch:
3 x 100 M Sprint
2:00 rest between

Pack and Puppies:
3 x 50 M Spring
1:30 rest between

Everyone:
Study or read for 15 minutes directly after the workout
Posted by danell on 10/25

 

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