Sunday, January 1st 2012

CrossFit Teens

CrossFit Kids action

Today spend at least five minutes upside down. Handstand holds, handstand walks, all walks etc...

Have a happy new year!
Posted by Jeff Martin on 12/31

Saturday, December 31st 2011

CrossFit Kids

CrossFit Kids action

Online registration for the CFK Teen Competition-The Gauntlet is now open!
Join us at Los Angeles Fitness Expo, January 28 and 29, 2012!

Register online http://www.regonline.com/GauntletJan2012.


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

Varsity
As Many Rounds As Possible in 15 Minutes:
5 Vaults followed by
3 Rounds of Cindy
(Cindy is 5 pull ups/10 Push ups/15 Squats)

Junior Varsity and Novice:
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
Varsity, Junior Varsity and Novice:
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 12/30

Friday, December 30th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Maxim


Buy in (Demo)
Varsity, Junior Varsity, Novice:
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


"Walking Randy"

Varsity:
75 Hang Power Snatches, Boys 75#/Girls 55#
Every time you set the bar down handstand 10 m.

Junior Varsity:
75 Hang Power Snatches, 45-55#
Every time you set the bar down handstand walk 10 m

Novice:
75 Hang Power Snatches, 25-35#
Every time you set the bar down handstand walk 10 m

Pack:
50 Hang Power Snatches, 10-15#
Every time you set the bar down Bear Crawl 10 m

Puppies:
35 Hang Power Snatches, pvc-5#
Every time you set the bar down Bear Crawl 10 m
Cash out

Varsity, Junior Varsity, Novice:
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 12/29

Thursday, December 29th, 2011

CrossFit Teens

CrossFit Kids action


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, pvc-5
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 12/28

Wednesday, December 28th 2011

CrossFit Kids

CrossFit Kids action

Today spend at least ten minutes playing on the rings or bars

Skill Day Homework:
Today read for at least 30 minutes
Posted by Jeff Martin on 12/27

Tuesday, December 27th 2011

CrossFit Kids

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity, Novice:
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 and Junior Varsity:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 24"

Novice:
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
Varsity, Junior Varsity, Novice:
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 12/26

Monday, December 26th 2011

CrossFit Kids

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity, 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 and Junior Varsity:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Novice:
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, 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 12/25

 

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