CrossFit Kids | Forging the Future of Fitness

Tuesday, May 1st 2012

CrossFit Kids

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:
50 Box jumps, 30"
800M
50 Box Jumps, 30"

Junior Varsity:
50 Box jumps, 24"
800M
50 Box Jumps, 24"

Novice:
50 Box jumps, 20"
800M
50 Box Jumps, 20"

Pack:
35 Box jumps, 15-20"
400M
35 Box Jumps, 15-20"

Puppies:
25 Box jumps, 12-15"
200M
25 Box Jumps, 12-15"

Cash out
Varsity, Junior Varsity and Novice:
Max Sit ups in 1:00
Max Push ups in 1:00
Max Pull ups in 1:00

Pack and Puppies:
Max Sit ups in 1:00
Max Push ups in 1:00
Max Pull ups in 1:00

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 04/30

Monday, April 30th 2012

CrossFit Kids

Today practice cartwheels

Skill Day Homework:

Read for at least 30 minutes today

Posted by Jeff Martin on 04/29

Sunday, April 29th 2012

CrossFit Kids

"The Gauntlet 1.12.04"

"Walking Cindy"

Varsity and Junior Varsity:
 AMRAP in 12 minutes 
5 Pull-ups
10'  Handstand walk 
15 Squats

Nick Battaglia - 17 rounds

Jessie Bradley - 13 rds + 5 pull ups + Handstand walk + 4 squats

  Novice: 
AMRAP in 12 minutes
 5 Pull-ups
20'  Bear crawl 
15 Squats

Pack and Puppies: (Not a Gauntlet division)
AMRAP in 8-10 minutes
 5 Pull-ups (Beginner or assisted okay)
20'  Bear crawl 
15 Squats

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 04/28

Saturday, April 28th 2012

CrossFit 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 04/27

Friday, April 27th 2012

CrossFit Kids

The Gauntlet - 3.12.3

"Last Man Standing - 3.12"

Varsity:
With a continuously running clock do one overhead squat and one box jump the first minute, two overhead squats and two box jumps the second minute, three overhead squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Boys 95 pounds/24" Box
Girls 65 pounds/24" Box

Junior Varsity:
With a continuously running clock do one overhead squat and one box jump the first minute, two overhead squats and two box jumps the second minute, three overhead squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Boys 55 pounds/20" Box
Girls 45 pounds/20" Box

Novice:
With a continuously running clock do one overhead squat and one box jump the first minute, two overhead squats and two box jumps the second minute, three overhead squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Boys 35 pounds/20" Box
Girls 25 pounds/20" Box

Pack:
With a continuously running clock do one front squat and one box jump the first minute, two front squats and two box jumps the second minute, three front squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Use 10-15 pounds
12-15" box

Puppies:
With a continuously running clock do one front squat and one box jump the first minute, two front squats and two box jumps the second minute, three front squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Use pvc-5 pounds
12" box

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 04/26

Thursday, April 26th 2012

CrossFit Kids

Today practice walking on a balance beam. If you don't have a 4 x 4 will do in a pinch.

Skill Day Homework:
What is the mathematical equation for power.

Read for at least 30 minutes today

Posted by Jeff Martin on 04/25

Wednesday, April 25th 2012

CrossFit Kids

"The Gauntlet"
1.12.01

Varsity :
42-30-18 
Wall ball shots , Boys 20 pounds/Girls 14 pounds
21-15-9
 Pull-ups

  Junior Varsity:
 30-20-10 
Wall ball shots , Boys 14 pounds/Girls 10 pounds
21-15-9 Pull-ups

  Novice :
21-15-9 
Wall ball shots , 10 pounds
15-12-9 
Pull-ups

Pack: (Not a Gauntlet division)
21-15-9 
Wall ball shots , 5-8 pounds
15-12-9 
Pull-ups (Beginner and assisted okay)

Puppies: (Not a Gauntlet division)
21-15-9 
Wall ball shots , 3-5 pounds
15-12-9 
Pull-ups (Beginner and assisted okay)

Wall Ball Shots:
 The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. The ball must be caught. The rep is counted when the ball is caught. 

Pull-Up  :
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met: full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

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 04/24