Sunday, April 1st 2012

CrossFit Kids

CrossFit Kids action

CrossFit BNI Kids


"The Gauntlet"
WOD 10.11.3

"Last Man Standing"

With a continuously running clock do one push press and one bar facing burpee the first minute, two push press and two bar facing burpee the second minute, three push press and three bar facing burpee...... continuing until the Last Man is Standing!

Varsity:
Boys 95 pounds/ Girls 65 pounds

Junior Varsity:
55 pounds

Novice:
45 pounds

Pack:
15-20 pounds

Puppies:
5-10

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 03/31

Saturday, March 31st 2012

CrossFit Kids

CrossFit Kids action


Buy in (Demo)

Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

Pack and Puppies:
2 x
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

WOD (Demo)

"Jumpy Nicole"

Varsity
Complete as many rounds in 20 minutes as you can of:
30 Box Jumps, Boys 36"/Girls 24"
Max rep Pull-ups

Post number of pull ups to comments

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
30 Box Jumps, 24"
Max rep Pull-ups

Post number of pull ups to comments

The Porch:
Complete as many rounds in 12 minutes as you can of:
30 Box Jumps, 20"
Max rep Pull-ups

Post number of pull ups to comments

Pack:
Complete as many rounds in 10 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

****Jumping pull ups are NOT to be used in this workout.

2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

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 03/30

Friday, March 30th 2012

CrossFit Kids Teen

CrossFit Kids action


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

Movement Demo
Sumo Deadlift High Pull
Thruster

Varsity
21-15-9
Sumo Deadlift High Pull, Boys 95 pounds/Girls 65 pounds
Thrusters, Boys 95 pounds/Girls 65 pounds

Junior Varsity
21-15-9
Sumo Deadlift High Pull, 45-55 pounds
Thrusters, 45-55 pounds

Novice
21-15-9
Sumo Deadlift High Pull, 25-35 pounds
Thrusters, 25-35 pounds

Pack:
21-15-9
Sumo Deadlift High Pull, 10-15 pounds
Thrusters, 10-15 pounds

Puppies:
21-15-9
Sumo Deadlift High Pull, pvc-5 pounds
Thrusters, pvc-5 pounds

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:
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 03/29

Thursday, March 29th, 2012

CrossFit Kids

CrossFit Kids action

Today practice rolling both front and back

Skill Day Homework:
Today please read for at least 30 minutes
Posted by Jeff Martin on 03/28

Wednesday, March 28th 2012

CrossFit Kids

CrossFit Kids action

Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

WOD (Demo)

Varsity:
3 Rounds
50 M Prowler push
5 Hang power snatch, Boys 95/Girls 65
10 Burpees

Big Dawgs:
3 Rounds
50 M Prowler push
5 Hang power snatch, 45-55#
10 Burpees

The Porch:
3 Rounds
50 m Prowler push
5 Hang power snatch, 25-35#
10 Burpees

Pack:
3 Rounds
35 m Prowler push
5 Hang power snatch, 10-15#
10 Burpees

Puppies:
3 Rounds
20 m Prowler push
5 Hang power snatch, pvc-8#
10 Burpees

Cash out
Big Dawgs and The Porch:
L sit total of 1:00
25 toes to bar

Pack and Puppies:
L sit total of 30 seconds
25 toes to bar

Everyone:
Post your WOD results to the CrossFit Kids Facebook page

Remember to study or read for 15 minutes directly following your workout.

Posted by Jeff Martin on 03/27

Tuesday, March 27th 2012

CrossFit Teen on 12.4

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

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:
Post your WOD results to the CrossFit Kids Facebook page

Remember to study or read for 15 minutes directly following your workout.

Posted by Jeff Martin on 03/26

Monday, March 26th 2012

CrossFit Kids

CrossFit Kids action

CrossFit BNI 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 03/25

 

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