Friday, December 15th

CrossFitKids Football in the December 15th Issue of CrossFit Kids Magazine

CrossFitKids Magazine

CrossFit Kids action photo - Septnov2005_212

Big Dogs

5 rounds

21 Box Jumps ( 20" box or tire)

10  DB Power Cleans (with 10-15#DB)

10 Supermans ( max hold for each )

Packmembers

4 rounds

21 Box Jumps ( 15" box or tire)

10  DB Power Cleans (with 8-10#DB)

10 Supermans ( max hold for each )

Puppies

3 rounds

21 Box Jumps ( 10" box or tire )

10  DB Power Cleans (with 3-5#DB)

10 Supermans ( max hold for each )

Buttercups

3 rounds

11 Box Jumps ( 10" box or tire )

5  DB Power Cleans (with 1-3#DB)

5 Supermans ( count to 3 )

Posted by Jeff Martin on 12/14 at 07:17 PM
(2) Comments

Thursday, December 14th

Crossfit Kids - ExtensionCrossFit Kids action photo - Duncanfullextension

Duncan M.  Cleaning a Car

Big Dawgs

How Fast can you complete:
100 Push ups

Pack

How Fast can you complete:
50 Push ups

Puppies

How Fast can you complete:
50 Box Push ups

Each rep must meet CrossFit Kids push up standard!

Post Times to Comments.

Posted by Jeff Martin on 12/13 at 07:25 PM
(0) Comments

Wednesday, December 13th

CrossFit Kids - Sprint day

CrossFit Kids action photo - Davidthrowfor_height

David S. - Throw for Height

Big Dawgs

5 Rounds
Sprint 100 M
10 Medicine Ball throw for height (8-10# )

Pack

5 Rounds
Sprint 100 M
10 Medicine Ball throw for height (5# )

Puppies

5 Rounds
Sprint 50 M
10 Medicine Ball throw for height (2-3# )

*** Extra credit if your sprint is uphill

When you have completed the workout practice planking and frog stands.

Medicine Ball for Height
1.  Start in a good squat position, back straight with the ball on the ground between your legs

2.  Keeping your arms straight explode upward until your ankles, knees , and hips are fully extended

3.  Allow the force of your legs to be transfered to your arms as you throw the ball up

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

Tuesday, December 12th

CrossFit Kids - Good Coaching

CrossFit Kids action photo - Crossfitkids_coaching

Big Dawgs

21-15-9
Pistol Squats
Handstand Push ups

The Porch

15-12-9
Pistol Squats
Handstand Push ups

Pack

15-12-9
Rope Pistol Squats
Pillow Handstand Push ups (To scale)

Puppies

12-9-6
Wall Pistol Squats
Pillow Handstand Push ups (To scale) or
Handstand holds

Posted by Jeff Martin on 12/11 at 08:14 PM
(1) Comments

Monday, December 10th

Crosffit Kids - Over head  (not above head, but over head)CrossFit Kids action photo - Cfkcon95good

Big Dawgs:

4 Rounds
Run 200 M
15 Thrusters (25-30#)
15 Pull ups

The Porch:

3 Rounds
Run 200 M
15 Thrusters (25-30#)
15 Pull ups

Pack:

3 Rounds
Run 100 M
15 Thrusters (15-20#)
15 Pull ups
(Combination of regular jumping, assisted or beginner pull ups okay)

Puppies:

3 Rounds
Run 100 M
15 Thrusters (10#)
15 Beginner or Jumping Pull ups

Buttercups:

3 Rounds
Run 100 M
10 Thrusters (PVC-5#)
10 Jumping Pull ups

Posted by Jeff Martin on 12/10 at 06:21 PM
(0) Comments

Sunday, November 10th

CrossFit Kids - Swings

CrossFit Kids action photo - Cfkklmkbheave

CrossFit Freeze tag

Get a group of friends together to play freeze tag.  All the normal rules apply except that to get "unfrozen" you have to do either:

1 - pistol squat

or

2 - burpees

or

5 - push ups

or

7 - tuck jumps

or

10 - squats

Have fun!

Posted by Jeff Martin on 12/09 at 06:42 PM
(0) Comments

Saturday, December 9th

CrossFit Kids - The basis of all athletic movement is the squat.  Practice it often!

CrossFit Kids action photo - Cfkduncsonysquat

Big Dawgs:
Front Squat (Find your limit with PERFECT form)
5-5-5-5-5

Porch:
Front Squat 25-35#
5-5-5-5-5

Pack:
Front Squat  15-25#
5-5-5-5-5

Puppies and Buttercups:
Front Squat PVC-10#
5-5-5-5-5

When you are done with your Front Squats, everyone do 5 sprints. 
Big Dawgs - 100 M
Pack - 50 M
Puppies - 25 M

A good description of the front squat can be found here:
Front squat description

Posted by Jeff Martin on 12/08 at 08:55 PM
(0) Comments

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