Wednesday, March 28th

CrossFit Kids - Functional Fitness

CrossFit Kids action photo - Duncan_crossfit_legos

Big Dawgs
4 Rounds of:

400 M
12 OHS + 2 Sotts Presses (15#)

The Porch
3 Rounds of:

400 M
12 OHS + 1 Sotts Press (15#)

Pack
3 Rounds of:

200 M
12 OHS + 1Sotts Press (10#)

Puppies
3 Rounds of:

200 M
8 OHS + 1 Sotts Press (5#)

Buttercups
3 Rounds of:

100 - 200 M
8 OHS + 1 Sotts Press (PVC or Broomstick)

Posted by Jeff Martin on 03/27 at 08:08 PM
(4) Comments

Tuesday, March 27th

Crossfit Kids - Can be done anywhere!

CrossFit Kids action photo - Dsc_0140

"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

The free edition of the CrossFit Kids Magazine has substitutions and progressions for push ups.

Posted by Jeff Martin on 03/26 at 09:32 PM
(2) Comments

Monday, March 26th

CrossFit Kids - Press

CrossFit Kids action photo - Crossfit_kids_press

Big Dawgs:
How many rounds can you do in 15 minutes of?

200 M sprint
3 Rope Climbs (10')
10 Monkey Hangs
15 Kettlebell Swings (20-25#)

The Porch:
How many rounds can you do in 15 minutes of?

150 M sprint
2 Rope Climbs (10')
8 Monkey Hangs
12 Kettlebell Swings (15-20#)

The Pack:
How many rounds can you do in 10 minutes of?

150 M sprint
2 Rope Climbs (15')
6 Monkey Hangs
12 Kettlebell Swings (10-15#)

Puppies:
How many rounds can you do in 10 minutes of?

100 M sprint
2 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (10-15#)

Buttercups:
How many rounds can you do in 10 minutes of?

100 M sprint
1 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (5-8#)

If you cannot do rope climbs do twice the number of beginner rope climbs or five times the number of pull ups.

Posted by Jeff Martin on 03/25 at 09:17 PM
(6) Comments

Sunday, March 25th

CrossFit Kids - Fran Practice

CrossFit Kids action photo - Pict0005

Big Dawgs:
5 Rounds

Run 200 M
10 Power Cleans (25-35#)
10 Supermans

The Porch:
5 Rounds

Run 200 M
10 Power Cleans (20-25#)
10 Supermans

Pack:
5 Rounds

Run 100 M
10 Power Cleans (15-20#)
10 Supermans

Puppies:
3 Rounds

Run 100 M
10 Power Cleans (8-10##)
10 Supermans

Buttercups:
3 Rounds

Run 100 M
7 Power Cleans (5#)
7 Supermans

Posted by Jeff Martin on 03/24 at 10:09 PM
(1) Comments

Saturday, March 24th

CrossFit Kids - Gymnastics

CrossFit Kids action photo - March_2007017_edited

Big Dawgs:
5 Rounds

2 Muscle ups
5 Handstand Push ups

The Porch:
5 Rounds

2 Jumping Muscle ups
5 Handstand Push ups

Pack:
5 Rounds

2 Seated Muscle ups
5 Pillow Handstand Push ups

Puppies:
4 Rounds

2 Squat Muscle ups
5 Assisted Handstand Push ups

Buttercups:
3 Rounds

2 Assisted Muscle ups
5 Assisted Handstand Push ups

See video page for muscle up tutorial and progressions.

Posted by Jeff Martin on 03/23 at 10:08 PM
(2) Comments

Friday, March 23rd, 2007

CrossFit Kids - Hanging around

CrossFit Kids action photo - March_2007011

CrossFit Kids - pull ups, strength, function and play.

Big Dogs
4 rounds
25 Roving Pushups
25 Pullups
25 Jumping Squats

Packmembers
3 rounds
20 Roving Pushups
20 Beginner or Jumping Pullups
20 Jumping Squats

Puppies
3 rounds
15 Roving Planks
15 Jumping or Assisted Pullups
15 Jumping Squats

Posted by Jeff Martin on 03/22 at 09:23 PM
(8) Comments

Thursday, March 22nd

CrossFit Kids - Funky Fran

CrossFit Kids action photo - Img_0121

Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups

The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups

Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups

Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Posted by Jeff Martin on 03/21 at 08:24 PM
(5) Comments

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