CrossFit Kids | Forging the Future of Fitness

Friday, December 29th

CrossFit Kids - Overhead Press

Big Dawgs and The Porch:

Hang Squat Clean - Thruster
5-5-5-5-5
Work on perfect form, start light and work your way up. If your form breaks or deteriorates you are going to heavy.

Pack and Puppies:

Front Squat - Shoulder Press
5-5-5-5-5
Work on your form pay special attention to the following:
Front Squat: Rack position and depth of squat
Shoulder Press: Active shoulder

Everyone when you are done do the following:
3 rounds:
Max Tuck Sit
Max Frog Stand
Max Tuck Lever

Posted by Jeff Martin on 12/28 at 08:01 PM
(2) Comments

Thursday, December 27th

Crossfit Kids - Weightlifting (one word)

Big Dawgs:

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

Posted by Jeff Martin on 12/27 at 05:31 PM
(0) Comments

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
(0) Comments

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.