Thursday, December 1st, 2011

CrossFit Teens

CrossFit Kids action

Buy in
Varsity, Junior Varsity and Novice:
200 M
10 Squats
100 M
10 Push ups
100 M
10 Squats
200 M

Pack and Puppies:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M

Varsity:
AMRAP in 20 minutes
Sprint 100M
10 Thrusters, Boys 65 pounds, Girls 45 pounds
10 Burpees

Junior Varsity
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Novice
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Cash out:
Varsity, Junior Varsity and Novice:
1:00 total L-Sit
3 Muscle ups or Progressions

Pack and Puppies:
30 seconds total L-Sit
3 Muscle ups or Progressions
Posted by Jeff Martin on 11/30

Wednesday, November 30th 2011

CrossFit Kids Teens

CrossFit Kids action

CrossFit Kids and Teens Weight Lifting Competition
The Gauntlet

Today finds some bars or rings and play on them for at least ten minutes

Skill Day Homework:
Read for at least 30 minutes today
Posted by Jeff Martin on 11/29

Tuesday, November 29th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Impavidus Kids


Buy in (Demo)
Varsity, Junior Varsity and Novice:
2 x
Partner hop around your partner 6 times
15 squats

Pack and Puppies:
2 x
Partner hop around your partner 3 times
10 squats


WOD (Demo)

Varsity:
Four 3 minute rounds of:
3 Thrusters, Boys 95 pounds/Girls 65 pounds
5 Burpees
10 Squats
Rest exactly one minute between rounds

Junior Varsity:
Four 3 minute rounds of:
3 Thrusters, 45-55
5 Burpees
10 Squats
Rest exactly one minute between rounds


Novice:
Four 3 minute rounds of:
3 Thrusters, 25-35
5 Burpees
10 Squats
Rest exactly one minute between rounds

Pack:
Three 3 minute rounds of:
3 Thrusters, 10-15
5 Burpees
10 Squats
Rest exactly one minute between rounds

Puppies:
Three 2 minute rounds of:
3 Thrusters, 45-55
5 Burpees
10 Squats
Rest exactly one minute between rounds

Cash out
Varsity, Junior Varsity and Novice:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

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

Posted by Jeff Martin on 11/28

Monday, November 28th 2011

CrossFit Kids

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity and Novice:
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 30"

Junior Varsity:
5 Rounds

10 Power Snatches, 45-55#
10 Box Jumps, 24-30"

Novice:
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
Varsity, Junior Varsity and Novice:
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:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/27

Sunday, November 27th 2011

CrossFit Kids Teens

CrossFit Kids action


Varsity, Junior Varsity and Novice:
Bear crawl 35 M => Sprint 100 M => 15 Box jumps (or jumps over small hurdles) => 5 high hurdles or 10 tuck jumps

Pack and Puppies:
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

"Matt"

Varsity and Junior Varsity:
7 Rounds

10 Burpees
10 Pull ups

Novice:
5 Rounds

10 Burpees
10 Pull ups

Pack:
5 Rounds

8 Burpees
8 Pull ups (beginner or assisted okay)

Puppies:
5 Rounds

5 Burpees
5 Pull ups (beginner or assisted okay)

Buttercups:
5 Rounds

5 Squat thrusts
5 Beginner or assisted pull ups

Cash out
Varsity, Junior Varsity and Novice:
25 Sit ups
20 pvc deadlifts (time to work on your technique)
15 Toes to bar

Pack and Puppies:
15 Sit ups
10 pvc deadlifts (time to work on your technique)
5 Toes to bar

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/26

Saturday, November 26th 2011

CrossFit Kids Preschool

CrossFit Kids action


Today Practice rolling forwards and backwards

Skill Day Homework:
Today read for at least 30 minutes

Posted by Jeff Martin on 11/25

Friday, November 25th 2011

CrossFit Kids

CrossFit Kids action

Practice CrossFit Kids


Buy in (Demo)
Varsity, Junior Varsity and Novice:
3 x
5 Box jump snake => 5 Jump to support => 5 Cartwheels

Pack and Puppies:
3 x
3 Box jump snake => 3 Jump to support => 3 Cartwheels

WOD (Demo)

"Keegan"

Varsity:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Junior Varsity and Novice:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack:
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies:
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups:
3 rounds

100m
10 Pushups
10 Knee-ups

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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/24

 

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