CrossFit Kids

Wednesday, December 27th, 2006

Weightlifting and Jumping - Create better bone density for life !

Big Dogs

21-15-9

Snatch with a 10-15# Bar
Box Jump 20" box

Packmembers

21-15-9

Snatch with a 5-10# bar
Box Jump to 15" box/tire

Puppies

21-15-9

Snatch with PVC
Box Jump to 10" box/tire

Posted by Jeff Martin on 12/26 at 09:22 PM
(0) Comments

Tuesday, December 26th

CrossFit Kids - Tabata

Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest.

Big Dawgs:
4 Rounds of:
4 Rounds Tabata Squats
200 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Pack:
4 Rounds of:
4 Rounds Tabata Squats
100 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Puppies:
4 Rounds of:
4 Rounds Tabata Squats
50 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Buttercups:
3 Rounds of:
3 Rounds Tabata Squats
50 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Posted by Jeff Martin on 12/25 at 07:38 PM
(0) Comments

Monday, December 25th

CrossFit Kids - Family

Play Day !

Get some friends together and play one of the following:

CrossFit Capture the Flag

CrossFit Dodge Ball

CrossFit Tag

Posted by Jeff Martin on 12/24 at 06:22 PM
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Sunday, December 24th

CrossFit Kids - Burpees! Yah!

Join CrossFit Brand X , CrossFit Central Scotland , and CrossFit Manchester today for the burpee workout!

Big Dawgs:
Today you run with the adults.

100 Burpees for time

The Porch:

65 Burpees for time

Pack:

50 Burpees for time

Puppies:

35 Burpees for time.

Post your times!

Posted by Jeff Martin on 12/23 at 04:14 PM
(8) Comments

Saturday, Decenber 23rd

Big Dawgs
21-15-9
Hang Power Snatch + OHS + Sotts Press X 10-15#
10# Ball Slams

Pack
21-15-9
Hang Power Snatch + OHS X PVC-10#
5-10# Ball Slams

Puppies
15-12-9
Hang Power Snatch + OHS X PVC
5# Ball Slams

If you do not have a D ball to slam, sub a two handed overhead soccer throw into a wall. Use a ball no heavier than 5# for this sub.

Posted by Jeff Martin on 12/22 at 09:06 PM
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Friday, December 22nd

Crossfit Kids - Supermans

Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pistols, alternating
15 Pull-ups
(our CrossFit Kids record is 14 rounds set by a 14 year old)

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged Pistols, alternating
15 Pull-ups

Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Rope Pistols, alternating
9 Beginner Pull-ups

Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Wall Pistols, alternating
7 Beginner Pull-ups

Please post your group and number of rounds completed.

See the video page for Pistols, Rope Pistols and Wall Pistols

Posted by Jeff Martin on 12/21 at 09:51 PM
(2) Comments