CrossFit Kids | Forging the Future of Fitness

Thursday, October 30th 2008

CrossFit Kids - Upside Down

Buy In
Big Dawgs and The Porch:
2:00 Double under practice
35 Sit ups

Pack and Puppies:
2:00 Jump rope
15 Sit ups

"Fran"

Big Dawgs:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 45-55#
Pull-ups

The Porch:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 25-35#
Pull-ups

Pack:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 15-20#
Pull-ups (beginner or assisted pull ups okay)

Puppies:
Three rounds, 15-12- and 9 reps, for time of:

Thrusters, 5-10#
Pull-ups (beginner or assisted pull ups okay)

Buttercups:
Three rounds, 12-9- and 6 reps, for time of:

Thrusters, pvc-10#
Pull-ups (beginner or assisted pull ups okay)

Cash out
Big Dawgs and The Porch:
45 seconds total time back bridge

Pack and Puppies:
20 seconds total time back bridge

Posted by Jeff Martin on 10/29 at 06:37 PM
(5) Comments

Wednesday, October 29th 2008

Crossfit Kids - Dumbbell Swings

Buy in
Big Dawgs and The Porch:
25 Sit ups
25 Push ups

Pack and Puppies:
15 Sit ups
15 Push ups

"Jumpy Helen"

Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups

Pack:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups

Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups

* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Cash out:
Big Dawgs and The Porch:
Practice handstands for 5 minutes

Pack and Puppies:
With a parents assistance practice handstands for 5 minutes

Posted by Jeff Martin on 10/28 at 07:33 PM
(1) Comments

Tuesday, October 28th 2008

CrossFit Kids - Assisted Pull ups

"Keegan"

Big Dawgs:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack:
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

Posted by Jeff Martin on 10/27 at 08:27 PM
(1) Comments

Monday, October 26th 2008

CrossFit Kids - Skill Day

Today spend ten minutes playing on the rings or bars. Practice monkey hangs, monkey swings, traverses, fall throughs, skin the cats etc.

Posted by Jeff Martin on 10/26 at 06:13 PM
(0) Comments

Sunday, October 26th 2008

CrossFit Kids - Lunges

Buy in
Big Dawgs and The Porch:
2 rounds
5 Pull over/Roll over combos
10 Squats

Pack and Puppies:
2 rounds
3 Pull over/Roll over combos (with assistance)
10 Squats

'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)

Pack:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25' Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Knees to Elbows

Cash out
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats (with assistance)

Posted by Jeff Martin on 10/25 at 12:42 PM
(0) Comments

Saturday, October 25th 2008

CrossFit Kids - Plank

Buy in:
Big Dawgs and The Porch:
2 rds
20 side to side hops over low barrier
10 T push ups

Pack and Puppies:
2 rds
20 side to side hops over low barrier
10 T holds

“Naughty Kids”

Big Dawgs:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, 55#

The Porch:
3 rounds

35 Squats
5 Seated Muscle ups
10 Hang Power Cleans, 25-35#

Pack:
3 rounds

25 Squats
3 Seated Muscle ups
10 Hang Power Cleans, 10-15#

Puppies:
3 rounds

15 Squats
3 Squat Muscle ups
10 Hang Power Cleans, pvc-5#

Cash out:
Big Dawgs and The Porch:
2:00 Handstand Practice
5:00 Stretching

Pack and Puppies:
2:00 Assisted Handstand Practice
5:00 Stretching

Posted by Jeff Martin on 10/24 at 03:04 PM
(2) Comments

Friday, October 24th 2008

CrossFit Kids - White Board

'Lil JT'

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Barrier assisted handstand push ups
Bar Dips
Push ups

Pack:
12-9-6

Bridged handstand push ups on feet
Bar Dips
Push ups

Puppies:
12-9-6

Bridged handstand push ups on knees
Bench Dips
Box Push ups

Posted by Jeff Martin on 10/24 at 07:05 AM
(2) Comments