CrossFit Kids | Forging the Future of Fitness

Thursday, March 1st, 2012

CrossFit Kids at the Arnold 2011

Skill Day Tips and Tricks:
Preparing kids for more than the WOD.

Today practice handstands and handstand walking

Skill Day Homework:
Read for at least 30 minutes today

Posted by Jeff Martin on 02/29

Wednesday, February 29th, 2012

CrossFit Kids

"The Gauntlet"
1.12.02

"Double Double"

Varsity and Junior Varsity
As Many Rounds As Possible in 7:00

10 Double Jump Burpees
20 Double Unders

Novice:
As Many Rounds As Possible in 5:00

7 Double Jump Burpees
15 Double Unders

Pack: (Not a Gauntlet division)
As Many Rounds As Possible in 5:00

7 Double Jump Burpees
15 Double Unders

Puppies: (Not a Gauntlet division)
As Many Rounds As Possible in 5:00

5 Double Jump Burpees
10 Double Unders

For this workout if you are unable to double under double the number of jumps and do singles.

Double-Under  
This is a standard double-under in which the rope passes under the feet twice for each jump. Only successful jumps are counted, not just attempts.

 Double-Jump Burpees: 
The bottom of the burpee has athletes face down with the chest and thighs touching the ground. There is no requirement for how they stand up. Athletes must then jump over a hurdle or bar twice, both feet leaving the ground simultaneously. The athletes’ feet must pass over the hurdle. The rep will not count if the feet go around the hurdle or bar. Athletes can do these facing the hurdle or from the side.

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/28

Tuesday, February 28th 2012

CrossFit Kids

Buy in
Everyone:
2 x
Burgener warm up

WOD (Demo)

Varsity:
3 rounds
50 Wall Ball, 15-20#
3 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

Junior Varsity:
3 rounds
50 Wall Ball, 10-15#
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

Novice:
3 rounds
35 Wall Ball, 8-10#
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

Pack:
3 rounds
25 Wall Ball, 5-8#
2 rounds of Cindy
(5 pull ups-beginner or assisted okay, 10 push ups, 15 squats)

Puppies:
3 rounds
15 Wall Ball, 3-5#
2 rounds of Cindy
(3 pull ups-beginner or assisted okay, 6 push ups, 9 squats)

Cash out
Everyone:
Max L-sit
Max handstand hold

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/27

Monday, February 27th 2012

CrossFit Kids

Buy in (Demo)
Varsity, Junior Varsity and Novice:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

Pack and Puppies:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

"Maggie"

WOD (Demo)

Varsity:
7 Rounds

Run 200 M
7 Thrusters, Boys 95 pounds, Girls 65 pounds

Junior Varsity:
7 Rounds

Run 200 M
7 Thrusters, 55-65 pounds

Novice:
7 Rounds

Run 200 M
7 Thrusters, 35-45 pounds

Pack:
7 Rounds

Run 100 M
7 Thrusters, 10-20#

Puppies:
7 Rounds

Run 50 M
7 Thrusters, 3-5# dumbbells

Varsity, Junior Varsity and Novice:
30 seconds total Plank hold
30 seconds total L sit
30 seconds total Plank hold

Pack and Puppies:
20 seconds total Plank hold
15 seconds total L sit
20 seconds total Plank hold

Post your workout results on our Facebook page

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

Posted by Jeff Martin on 02/26

Sunday, February 26th 2012

CrossFit Kids

Skill Day Tips and Tricks:
Teaching the hang power clean

Skill Day Homework:
Define "Mannered"

Read for at least 30 minutes today

Post your answer to the CrossFit Kids Facebook page

Posted by Jeff Martin on 02/25

Saturday, February 25th 2012

CrossFit Kids

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:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/24

Friday, February 24th 2012

CrossFit 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, 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:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/23