CrossFit Kids | Forging the Future of Fitness

Tuesday, December 9th 2008

CrossFit Kids - Karate

Buy in:
Big Dawgs and The Porch:
2 x
Run 200 M
5 Cartwheels
10 push ups

Pack and Puppies:
2 x
Run 200 M
5 Cartwheels
10 push ups

Big Dawgs:
As Many Rounds As Possible in 15 Minutes:

Bear Crawl 50 feet
15 Handstand Push ups

The Porch:
As Many Rounds As Possible in 12 Minutes:

Bear Crawl 50 feet
12 Handstand Push ups

Pack:
As Many Rounds As Possible in 10 Minutes:

Bear Crawl 50 feet
10 Handstand Push ups (If you cannot do HSPU sub Barrier Assisted Handstand Push ups or Bridged Handstand Push ups on feet as appropriate)

Puppies:
As Many Rounds As Possible in 10 Minutes:

Bear Crawl 35 feet
10 Handstand Push ups (If you cannot do HSPU sub Bridged Handstand Push ups on feet or knees as appropriate)

Cash Out
Big Dawgs and The Porch:
Max L-sit
25 Box Jumps, 20-24"
Max L-sit

Pack and Puppies:
Max L-sit
25 Box Jumps, 20-24"
Max L-sit

Most recent comments

Good job Scott, Evan and Justin. Duncan your Gi is too small for you now.

Posted by Dan S

Today at Brand X I did
1 Bear crawl across mat each round
10,9,8,7,6,5,4,3,2,1 reps
pushups,pullups

Deadlifts 45#
I can't wait until Thursday! Thank you Coach for letting me do the Advanced Kids class today. I promise to work hard.

Posted by Justin

Keep up the good work boys! I'm with you Andrea, they grow way too fast.

Posted by Aileen

i did 10!!!!

wooohoo!!

5yr/boy/Austin,TX

Posted by Evan

Posted by Jeff Martin on 12/08 ..... Total Comments - (7) . Read/Comment here. •

Monday, December 8th 2008

CrossFit Kids - Row on the Concept 2

Back by demand Connor's OHS Race at the CrossFit Kids Cert - (wmv) (mov)

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

Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Cash out
Big Dawgs and Pack:
5 Skin the Cats
30 seconds L sits

Pack and Puppies:
5 Assisted Skin the Cats
15 seconds L sits

Most recent comments

What a cutie on the rower!

Nice job on the Big Dawg workout, Kaid and Kollin!

Posted by Andrea

M / 8 yrs / 4'6" / 72#
I did the Big Dawgs workout and used a 15# kettlebell.

Posted by Kollin

M / 11 yrs / 4'6" / 74#
I did the Big Dawgs workout and used a 15# kettlebell.

Posted by Kaid

Scott, Anne, and Jean nice job, keep up the good work.

Posted by Aileen

Posted by mikki martin on 12/07 ..... Total Comments - (7) . Read/Comment here. •

Sunday, December 7th 2008

CrossFit Kids - Skipping

Buy in:
Big Dawgs and The Porch:
25 Toes to Bar

Pack and Puppies:
10 Toes to Bar or progression

Big Dawgs:
4 rounds

200 M run
10 Overhead squats, 45-55#

The Porch:
4 rounds

200 M run
10 Overhead squats, 25-35#

Pack:
4 rounds

100 M run
10 Overhead squats, 10-15#

Puppies:
3 rounds

100 M run
10 Overhead squats, 5-10#

Buttercups:
3 rounds

50 M run
10 Overhead squats, pvc-5#

Cash Out
Big Dawgs and The Porch:
5 Skin the Cats
5 Forward Rolls
10 Ring Dips

Pack and Puppies:
3 Skin the Cats (attempts okay)
3 Forward Rolls
5 Ring Dips (Jumping to support okay)

Most recent comments

Did it in 3:52. Awesome!!!!!!!

Posted by coolcam

Kaid & Kollin,Sounds like you are doing a great job. Keep up the good work, and keep Dad working with you.

Scott, Sorry it's cold. Glad you did the workout.

Posted by Cyndi

Male 8 yrs, 72#, 4'4"
Did the Big Dawgs WOD. I used 25# bar overhead squats. Dad helped with ring dips.

Posted by Kollin

Male 11 yrs, 74#, 4'6"
Did the Big Dawgs WOD. I used 25# bar overhead squats. Dad helped with ring dips.

Posted by Kaid

Posted by Jeff Martin on 12/06 ..... Total Comments - (5) . Read/Comment here. •

Saturday, December 6th 2008

CrossFit Kids - Working with large groups.

CrossFit Kids - Cape Fear

Today spend 10 minutes practicing cartwheels and frog stand.

Posted by Jeff Martin on 12/05 ..... Total Comments - (0) . Comment here. •

Friday, December 5th 2008

CrossFit Kids - Knees to Elbows

CrossFit KIds - OKC

Buy in:
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats or progressions

Big Dawgs:
21-15-9

Power Snatch, 55#
Box Jumps, 24"

The Porch:
21-15-9

Power Snatch, 25-35#
Box Jumps, 20"

Pack:
15-12-9

Hang Power Snatch, 10-15#
Box Jumps, 15-20"

Puppies:
15-12-9

Hang Power Snatch, pvc-5#
Box Jumps, 12"

Cash out:
Big Dawgs and The Porch:
1:00 total L-Sit

Pack and Puppies:
30 seconds total L-Sit

Most recent comments

Fun Cash - Out game Jane C!!

Posted by Nichole D

Awesome workout for the kids today!

Buy-In: 3x 5 forward rolls, frog stand for time

WOD: As many rounds as possible in 10mins
-10 burbees
-10 sit-ups
-1 sprint across the gym

Cash-Out: Swat the Fly Game!!

Avery- 11
Cole-9
Grayson- 8
Lindsey- 5
Matthew- 5
Xhandra- 5
Bri- 4
Katie- 4
Lauryn- 4

Posted by Jane C

puppies
we did tuck-sit and she used 3#DB and I 5#.

Posted by Anne(8) Jean(7)

Pack;3:53
I did 16LB hang power snatch.

Posted by Scott(11)

Posted by Jeff Martin on 12/04 ..... Total Comments - (4) . Read/Comment here. •

Thursday, December 4th 2008

CrossFit Kids - Check out CrossFit Kids classes at your local Affiliate

Although a bit fuzzy, this is a great photo of Stewart Venable and his trainers working with a CrossFit Kid's class at CrossFit Results

Big Dawgs
"Little Danny"
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Porch
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Most recent comments

Hey Ajani - That is great to hear you and your daughter have started CrossFit Kids!!
AMRAP stands for 'as many rounds as possible.' Hope that helps and happy CrossFitting : )

Posted by Nichole D

hello, my daughter and I have just started doing crossfits kids and we were wondering what AMRAPs' are. Can anyone help me, I looked in the video section and was unable to find it. Thanks

Posted by ajani

It's always fun to work out with friend! Nice job on the WOD everyone.

Wow, Mary, excellent!

Posted by Cyndi

I did it with a friend.
by mistake we did 15 min
we did 10 rounds did squat thrusts.
she used 3#DB and I used 5#DB

Posted by Anne(8) Jean(7)

Posted by mikki martin on 12/03 ..... Total Comments - (8) . Read/Comment here. •

Wednesday, December 3rd 2008

CrossFit Kids - Upside Down!

Buy in
Big Dawgs and The Porch:
25 Side to Side Burpees

Pack and Puppies:
10 Side to Side Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

"Anna"

Big Dawgs:
7 Rounds

Run 200 M
7 Pull ups

The Porch:
5 Rounds

Run 200 M
7 Pull ups

Pack:
5 Rounds

Run 100 M
5 Beginner Pull ups

Puppies:
5 Rounds

Run 50 M
5 Beginner, Assisted or Jumping Pull ups

Buttercups:
5 Rounds

Run 25 M
5 Beginner, Assisted or Jumping Pull ups

Cash out
Big Dawgs and The Porch:
3 X
3 Roll overs
15 Sit ups

Pack and Puppies:
2 X
3 Roll overs
10 Sit ups

Most recent comments

They make it look so easy! Great job!

Posted by Andrea

Nice work, girls! Getting upside down is so important. Keep up the good work.

Posted by Cyndi

Posted by Jeff Martin on 12/02 ..... Total Comments - (2) . Read/Comment here. •