CrossFit Kids | Forging the Future of Fitness

Sunday, July 1st 2012

CrossFit Kids

Varsity, Junior Varsity and Novice:
3 x or 5:00
2 Forward rolls => Alligator crawl 25 M => Sprint 100 M => 10 Side-to-side hops each leg

Pack and Puppies
3 x or 5:00
1 Forward roll => Alligator crawl 15 M => Sprint 50 M => 5 Side-to-side hops each leg

Varsity:
AMRAP in 15 Minutes:
7 power cleans, 95#/65#
7 pull-ups
7 burpees

Junior Varsity:
AMRAP in 15 Minutes:
7 power cleans, 55#-65#
7 pull-ups
7 burpees

Novice:
AMRAP in 12 Minutes:
7 power cleans, 25#-35#
7 pull-ups
7 burpees

Pack:
AMRAP in 12 Minutes:
5 power cleans, 10#-15#
5 pull-ups (beginner or assisted OK)
5 burpees

Puppies:
AMRAP in 10 Minutes:
5 power cleans, pvc-10#
5 beginner or assisted pull-ups
5 burpees

Cash out
Varsity, Junior Varsity and Novice:
3 x
Max strict pull ups
25 sit ups

Pack and Puppies:
3 x
Max strict pull ups or monkey hang
15 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 06/30

Saturday, June 30th 2012

CrossFit Kids

Buy in:
Varsity, Junior Varsity and Novice:
3 x
Side shuffle 25 M => Back pedal 25 M => Side shuffle 25 M => Run 75 M => 15 squats => 10 Push ups => 5 strict pull ups

Pack and Puppies:
3 x
Side shuffle 15 M => Back pedal 15 M => Side shuffle 15 M => Run 45 M => 10 squats => 5 Push ups => 2 strict pull ups (assisted and beginner pull ups okay)

Varsity:
3 Rounds
300 M
5 Shoulder press, Boys 115-135 pounds/Girls 85-95 pounds

Junior Varsity:
3 Rounds
300 M
5 Shoulder press, 55-65 pounds

Novice:
3 Rounds
400 M
5 Shoulder press, 35-45 pounds

Pack:
3 Rounds
200 M
15 Shoulder press, 15-20 pounds

Puppies:
3 Rounds
150 M
15 Shoulder press, 3-8 pounds

Cash out
Varsity, Junior Varsity and Novice:
3 x
10' Handstand walk
25 Sit ups

Pack and Puppies:
3 x
3 Handstand attempts
10-15 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 06/29

Friday, June 29th 2012

CrossFit Kids

Practice rolling. Complete three max sets of push ups

Making the world a better place, a CrossFit Kids initiative.
Dispatch from Kenya #1

Skill Day Homework:
The young girl in the striped socks is planking. What cue would you use to improve her position?

Define "Stasis"

Jim goes from Cupertino to San Francisco at 30 miles/hr and comes back to the starting point at 70 miles/hr. What is his average speed during the whole journey?

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page

Posted by Jeff Martin on 06/28

Thursday, June 28th 2012

CrossFit Kids Preschool

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

Varsity
Run 800M
50 Hang power snatches 45#
30 Burpees

Junior Varsity
Run 800M
50 Hang power snatches 35#
30 Burpees

Novice
Run 800M
50 Hang power snatches 25#
30 Burpees

Pack
Run 600M
35 Hang power snatches 15#
20 Burpees

Puppies
Run 200-400M
25 Hang power snatches PVC - 10#
15 Burpees

Cash out
Everyone:
2 x
Max Handstand hold
Max L-sit
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 06/27

Wednesday, June 27th 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 06/26

Tuesday, June 26th 2012

CrossFit Kids Preschool

Varsity, Junior Varsity, Novice:
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times

Pack and Puppies:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times

WOD Demo

Varsity:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, totaling 1/2 bodyweight
20 Plate lunges 45/25

Junior Varsity:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, totaling 1/2 bodyweight
20 Plate lunges, 15 pound

Novice:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, 10-15 pounds
20 Plate lunges 10 pound

Pack:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, 5-8 pounds
20 Plate lunges 8-10 pound

Puppies:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, 3-5 pounds
20 Walking lunges

Varsity, Junior Varsity, Novice:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
1:00 Jump rope
10 Toes to bar (or progressions)
10 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 06/25

Monday, June 25th 2012

CrossFit Kids

Today practice handstand holds and walking. If you are able to do handstand push ups please complete two max sets

According to the U.S. Centers for Disease Control and Prevention (CDC), drowning is the number one cause of accidental death for infants and young children between the ages of 1-4.
WATER SAFETY INFORMATION - Infant Swimming Resource

"The shoulder and hip" - CrossFit Kids Course

Skill Day Homework:
Define "Misanthrope"

Divide 60 in the ratio (4:9). The numbers are?

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page

Posted by Jeff Martin on 06/24