CrossFit Kids | Forging the Future of Fitness

Friday, June 1st 2012

CrossFit Kids

Today play on the bars or rings. Practice kipping.

Skill Day Homework:
Read for at least 30 minutes

Posted by Jeff Martin on 05/31

Thursday, May 31st 2012

CrossFit Kids

Buy in (Demo)
Varsity, Junior Varsity, 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

WOD (Demo)

"Kaid"

Varsity and Junior Varsity:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

Novice:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Everyone:
2 x
Max Handstand hold
Max L-sit

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

Posted by Jeff Martin on 05/30

Wednesday, May 30th 2012

CrossFit Kids

Buy in (Demo)

Varsity, Junior Varsity, Novice:
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)

Varsity
Every minute on the minute for 15 minutes perform
3 Cleans, Boys 95 pounds/Girls 65 pounds
3 Box jumps, Boys 42"/Girls 36"

Junior Varsity:
Every minute on the minute for 15 minutes perform
3 Cleans, Junior Varsity#
3 Box jumps, 24"

Novice:
Every minute on the minute for 15 minutes perform
3 Cleans, 25-35#
3 Box jumps, 20-24"

Pack:
Every minute on the minute for 15 minutes perform
3 Cleans, 10-15#
3 Box jumps, 15-20"

Puppies:
Every minute on the minute for 10 minutes perform
3 Cleans, 3-5#
3 Box jumps, 10-12"

Cash out
Varsity, Junior Varsity, Novice:
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 05/29

Tuesday, May 29th 2012

CrossFit Kids

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:
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 05/28

Monday, May 28th 2012

CrossFit Kids

CrossFit Sri Ram

Today, play on the rings or bars

Skill Day Homework:
Read for at least 30 minutes today

Posted by Jeff Martin on 05/27

Sunday, May 27th 2012

CrossFit Kids

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:
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 05/26

Saturday, May 26th 2012

CrossFit Kids

Buy in (Demo)
Varsity, Junior Varsity, 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:
30 Muscle ups

Junior Varsity:
20 Muscle ups

Novice:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

Cash out
Varsity, Junior Varsity, Novice:
3 Kick overs
3 Skin the cats
20 Toes to bar
Balance on a single leg as long as possible

Pack and Puppies:
3 Kick overs
3 Skin the cats
10 Toes to bar
Balance on a single leg as long as possible

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 05/25