CrossFit Kids | Forging the Future of Fitness

Wednesday March 21st, 2007

Big Dawgs:
21-15-9
5# "Tag the ground touch the sky squats"
Broad Jumps

Pack:
21-15-9
1-3# "Tag the ground touch the sky squats"
Broad Jumps

Puppies:
15-12-9
1-3# "Tag the ground touch the sky squats"
Broad Jumps

Switch hands each rep. Make sure to keep an active shoulder and your arm straight!

Posted by Jeff Martin on 03/20 at 09:19 PM
(3) Comments

Tuesday, March 20th

CrossFit Kids - Push ups

Big Dawgs:
3 Rounds

Run 200 M
21 Kettlebell Swings X 20-25#
12 Pullups

Pack:
3 Rounds

Run 100 M
21 Kettlebell Swings X 10-15#
8 pull ups or 12 Beginner or Jumping pull ups

Puppies:
3 Rounds

Run 100 M
15 Kettlebell Swings X 8-10#
6 pull ups or 12 assisted pull ups

Buttercups:
3 Rounds

Run 100 M
15 Kettlebell Swings X 3-6#
6 Assisted pull ups

Please see the kettlebell and pull ups tutorial on the CrossFit Kids Video Page

Posted by Jeff Martin on 03/19 at 10:04 PM
(6) Comments

Monday, March 19th

CrossFit Kids - Fran Competition

CrossFit Kids is holding our first competition.

The Competition will be open to kids 4-18, throughout the Crossfit community. To compete the kids must complete “Fran “(scaling below) during the week of April 1st -7th.

Submit names of participants and times to
by April 10th.

Prizes will be awarded in each age group:
1st PLACE one year subscription to CF Kids magazine
and a T shirt
2nd PLACE CrossFit Kids T shirt *
3rd PLACE CrossFit Kids T shirt *
*Older age categories will get a CrossFitBrandX T
If you take video or pictures of the competition
please send them along.

4-5 year old
12-9-6
3# dumbbell thrusters
assisted pull ups

6-7 year old
15-12-9
5# dumbbell thrusters
jumping pull ups

8-9 year old
15-12-9
8# dumbbell thrusters
jumping pull ups

10-12 year old
21-15-9
25# Thrusters
pull ups

13-14 year old
21-15-9
40# male / 30#female
Thrusters
pull ups

15-16 year old
21-15-9
65# male / 40# female
Thrusters
pull ups

17-18 year old as Rx'd
21-15-9
95# male / 65# female
Thrusters
Pullups

REMINDER: As always, a responsible adult should monitor each
child and their intensity. All participants should first be healthy, and have been previously exposed to CrossFit style workouts, slowly ramping up intensity for several weeks before competing at high intensity.

Posted by Jeff Martin on 03/18 at 04:54 PM
(8) Comments

Sunday, March 17th

CrossFit Kids - Forging Future Fitness

Big Dawgs:
3 rounds of:

Run 200 meters
15 Power Cleans (25-30#)
15 Broad Jumps

The Porch:
3 rounds of:

Run 200 meters
15 Power Cleans (15-20#)
15 Broad Jumps

Pack:
3 rounds of:

Run 100 meters
10 Power Cleans (10-15#)
10 Broad Jumps

Puppies:
3 Rounds of:

Run 100 meters
10 Power Cleans (PVC-5#)
10 Broad Jumps

Buttercups:
3 Rounds of:

Run 50 meters
10 Power Cleans (PVC or Broomstick)
10 Broad Jumps

Posted by Jeff Martin on 03/17 at 11:39 PM
(3) Comments

Saturday, March 17th 2007

CrossFit Kids- Kiss The Blarney Stone

For this workout, you will need a hill and set of at least 10 stairs

Big Dogs

4 rounds

50M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
25 push ups( "kiss the ground" )
Run 50M

Packmembers

3 rounds

50M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
15 push ups( "kiss the ground" )
Run 50M

Puppies

3 rounds

25 M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
10 push ups( "kiss the ground" )
Run 50M

If you do not have stair do 15 lunges.

Posted by Jeff Martin on 03/16 at 07:37 PM
(1) Comments

Friday, March 16th

St Patrick' Day Workout with the Kids

You will need a 10 # bag of potatoes

Big Dogs

Run 400M
25 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)

Packmembers

Run 400M
15 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
15 Kettlebell swing (with bag of potatoes)
Run 200M ( carry bag of potatoes)
15 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)

Wee Dogs

Give Mom or Dad half the potatoes, using a 3-5# bag:

Run 200M
10 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
10 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
10 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
50M farmers walk (with bag of potatoes)

Posted by Jeff Martin on 03/15 at 08:44 PM
(6) Comments

Thursday, March 15th

CrossFit Kids - No More Burpees!

"Sage"

200m Run
21 Squats
200M Run
15 Ring Dips
200M Run
9 Handstand Push ups
200 M Run
3 Rope Climbs

Big Dawgs do two rounds.

Pack and Puppies one round.
If you are unable to do Ring dips you can sub bar dips or bench dips.
If you are unable to do Handstand Push ups you can do pillow/pad HSPU or have someone assist you.

Post your time to comments!

Parents,
We are looking for CrossFit Kids success stories. If you would be interested in having your kids featured in the CrossFit Kids Magazine please contact us at:

Posted by Jeff Martin on 03/14 at 08:23 PM
(3) Comments