CrossFit Kids | Forging the Future of Fitness

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

Thursday, December 21st

CrossFit Kids - Tricks

CrossFit Kids action photo - Pict0019

Big Dawgs

21-15-9
Ring Pull ups
Ring Dips

Porch

15-12-9
Ring Pull ups
Ring Dips

Pack

15-12-9
Pull ups
Dips

Puppies

15-12-9
Beginner Pullups
Bench dips

Buttercups

12-9-6
Assisted Pull ups
Push ups

Posted by Jeff Martin on 12/20 at 09:07 PM
(3) Comments

Wednesday, December 20th

Crossfit Kids - Gus

In memory of My best friend Gus, my English Bulldog.

"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Big Dawgs do two rounds this time

Pack and Puppies one round

Post your time to comments!

Posted by Jeff Martin on 12/19 at 05:24 PM
(0) Comments

Tuesday, December 18th

CrossFit Kids - Self Defense

Big Dawgs:
5 rounds for time of:
8-10 pound Dumbbell hang squat clean thruster, 10 reps
Run 200 meters

Pack:
5 rounds for time of:
5-8 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters

Puppies:
5 rounds for time of:
2-5 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters

Decembers issue of CrossFit Kids Magazine goes over how to teach the straight punch and some fun drills for kids to work on.

CrossFit Kids Magazine

Posted by Jeff Martin on 12/18 at 07:32 PM
(0) Comments

Monday, December 18th

Big Dawgs:

Four rounds:
100 M hill sprint
2 muscle ups
10 heaving snatch balances (15#)

*If you do not have rings do 8 pull ups and 8 dips per round.

** If you do not have a hill run 200 M

The Porch:

Four rounds:
100 M hill sprint
3 Jumping Muscle ups
10 heaving snatch balances (10#)

*If you do not have rings do 6 pull ups and 6 dips per round.

** If you do not have a hill run 200 M

Pack:

three rounds:
50 M hill sprint
3 Seated muscle ups
10 heaving snatch balances (PVC-5#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Buttercups:

three rounds:
50 M hill sprint
3 squat muscle ups
10 heaving snatch balances (PVC#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Please see the video page for muscle up tutorial.

Here is a good explanation of the snatch balance (quick drop).
heaving snatch balance

Posted by Jeff Martin on 12/17 at 07:33 PM
(0) Comments

Sunday, December 16th

CrossFit Kids - We're one year old

CrossFit Kids Magazine celebrates its first year!

Lil' Fran

Big Dawgs
21-15-9
Thrusters 35#
Pullups

The Porch
15-12-9
Thrusters 25-30#
Pullups

Packmembers
15-12-9
Thrusters 15-20#
Pullups

Puppies
15-12-9
Thrusters 10#
Jumping, Assisted, or Beginner Pull ups

Buttercups
15-12-9
Thrusters 2-5# DB
Ring Rows,or Assisted Pull ups