CrossFit Kids | Forging the Future of Fitness

Friday, November 24th

CrossFit Kids - PT Test

"I have a Complex"

Big Dawgs:
21-15-9

Medicine Ball Clean/Wall Ball (10#)
Slam Ball/Broad Jump (10#)
Pull Ups

The Porch:
15-12-9

Medicine Ball Clean/Wall Ball (8#)
Slam Ball/Broad Jump (8#)
Pull Ups

Pack:
15-12-9

Medicine Ball Clean/Wall Ball (6#)
Slam Ball/Broad Jump (6#)
Beginner Pull Ups

Puppies:
15-12-9

Wall Ball (4#)
Slam Ball (4-6#)
Jumping Pull Ups

Posted by Jeff Martin on 11/23 ..... Total Comments - (0) . Comment here. •

Thursday, November 23rd

CrossFit Kids - Thanks!

Rest Day

Enjoy the day with your family.

Posted by Jeff Martin on 11/22 ..... Total Comments - (0) . Comment here. •

Wednesday, November 22nd

CrossFit Kids - Dumbbell Swings

'Hiking With Colleen'

Big Dawgs:
100 M Hill Sprint
Then using a 25# dumbbell three rounds of:
25 Dumbbell Swings
50 M Dumbbell Drag
25 Dumbbell Swings
50 M Dumbbell Carry
Followed by:
100 M Hill Sprint

The Porch:
100 M Hill Sprint
Then using a 20# dumbbell three rounds of:
25 Dumbbell Swings
50 M Dumbbell Drag
25 Dumbbell Swings
50 M Dumbbell Carry
Followed by:
100 M Hill Sprint

Pack:
50 M Hill Sprint
Then using a 15# dumbbell three rounds of:
15 Dumbbell Swings
35 M Dumbbell Drag
15 Dumbbell Swings
35 M Dumbbell Carry
Followed by:
50 M Hill Sprint

Puppies:
50 M Hill Sprint
Then using a 10# dumbbell three rounds of:
15 Dumbbell Swings
35 M Dumbbell Drag
15 Dumbbell Swings
35 M Dumbbell Carry
Followed by:
50 M Hill Sprint

Dumbbell Walk is a two hand carry against chest

Most recent comments

You go Miss Colleen!!!
I think I'll try your workout tomorrow, I'm going kayaking today.

Posted by Laneypaney on November 22 2006 at 08:18 AM

Posted by Jeff Martin on 11/21 ..... Total Comments - (1) . Read/Comment here. •

Tuesday, Novembar 21st

CrossFit Kids - Father Son race

Big Dawgs:
Push Press 45#
5-5-5-5-5

Porch:
Push Press 35-40#
5-5-5-5-5

Pack:
Push Press 15-25#
5-5-5-5-5

Pupies and Buttercups:
Push Press PVC-10#
5-5-5-5-5

This is an opportunity to work on your form. Remember to drive the bar straight up. The bar should end up over your head, elbows locked and shoulders activated.

When you are finished practice handstands, forward rolls and Frog Stands.

Most recent comments

Hah! My moms leg is in this picture

Posted by Datdawg on November 26 2006 at 07:37 AM

My mom and I went on a 2mile run in the hills behind our house. Would have been easier on our horses, but it was still a fun workout.

Posted by Laneypaney on November 22 2006 at 08:25 AM

Posted by Jeff Martin on 11/20 ..... Total Comments - (2) . Read/Comment here. •

Monday, November 20th

CrossFit Kids - Squats

Little Lizzie

Big Dawgs:
Rounds of 21-15-9 of:
10-15# Dumbbell cleans
Ring dips

The Porch:
Rounds of 15-9-6 of:
10-15# Dumbbell cleans
Ring dips

Pack:
Rounds of 21-15-9 of:
8-10# dumbbell cleans
Bar dips or assisted ring dips

Puppies:
Rounds of 15-9-6 of:
3-5# dumbbell cleans
Chair dips

* Cleans must be from shin level and recieved/caught in the squat position.

Posted by Jeff Martin on 11/19 ..... Total Comments - (0) . Comment here. •

Sunday, November 19th

CrossFit Kids - Sparring

CrossFit Kids
Sprints and Sprawls

5 Rounds for time of the following:

Big Dawgs:
100 M Sprint
15 Sprawls

Porch:
75 M Sprint
15 Sprawls

Pack:
50 M Sprint
10 Sprawls

Puppies:
25 M Sprint
6 Sprawls

When you are done practice L Sits and Cartwheels. Post to comments your time and how your doing on the L sits.

Most recent comments

Pack,6:30.
Subbed 10 seconds at 10% and 6mph tread mill for hill climb.

Posted by Big Mac on November 22 2006 at 03:22 PM

Bradley did:

5-4-3-2-1
Sit ups
Burpees
Jumping Jacks
pull ups
stair climbs

13:50

the 4 rep round took the longest because he got goofy with the J-jacks and burpees.

He made up the exercises and I suggested the 5 ---> 1 scheme.

Posted by Bradley on November 19 2006 at 09:46 PM

Posted by Jeff Martin on 11/18 ..... Total Comments - (2) . Read/Comment here. •