CrossFit Kids | Forging the Future of Fitness

Thursday, October 19th

CrossFit Kids - Focus!

Big Dawgs:
5 Rounds
100 M Sprint
3 Muscle ups
10 Pressing Snatch Balances X 15#

The Porch:
5 Rounds
100 M Sprint
6 Jumping Muscle ups
10 Pressing Snatch Balances X 10#

Pack:
3 Rounds
100 M Sprint
3 Seated Muscle ups
10 Pressing Snatch Balances X 10#

Puppies:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X 5#

Buttercups:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X PVC

Compare to 9/27/06

Muscle up progression Video

Pressing Snatch Balance Video

Most recent comments

She was working hard!

Posted by Dat on October 21 2006 at 01:14 PM

Today i did three rounds for time of

200 meter sprint long side of building jog short
3 jumping muscle ups
10 pushpress 40 pounds

Posted by Keegan martin on October 19 2006 at 09:39 PM

Posted by Jeff Martin on 10/18 ..... Total Comments - (2) . Read/Comment here. •

Tuesday, October 18th - Daddyzgirl

CrossFit Kids - A Little Help.

This workout was made up by one of our CrossFit Kids and is named Daddyzgirl.

Big Dawgs:
5 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

The Porch:
4 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Pack:
3 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Puppies:
2 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Please post your time to comments.

Most recent comments

We did DaddyZgirl on Saturday. It was a fun workout but pretty fast. For about 8 kids the times ranged from just under 3 minutes to about 5 and 1/2. Afterwards we jumped, broad jumps long jumps and hurdling over stacked pads.

Posted by Mikki on October 23 2006 at 01:53 PM

the pack- 7:20
warm up of 1 mile walk/ run combo.

Posted by mac on October 20 2006 at 05:17 PM

Posted by Jeff Martin on 10/17 ..... Total Comments - (2) . Read/Comment here. •

Tuesday, October 17th

CrossFit Kids - Sprints

Mark two parallel lines 30 feet apart. A sprint to the far line, tag the line, and returning to the starting line is called one pass.

Big Dawgs:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 25 Burpees
Round Two:
Complete two passes
Do 25 Wall Balls (10-14# ball)
Round Three:
Complete three passes
Do 25 Squats
Round Four:
Complete three passes
Do 25 Burpees
Round Five:
Complete two passes
Do 25 Wall Balls (10-14#)
Round six:
Complete one pass
Do 25 Squats

Pack:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 15 Burpees
Round Two:
Complete two passes
Do 15 Wall Balls (8-10# ball)
Round Three:
Complete three passes
Do 15 Squats
Round Four:
Complete three passes
Do 15 Burpees
Round Five:
Complete two passes
Do 15 Wall Balls (8-10#)
Round six:
Complete one pass
Do 15 Squats

Puppies:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 10 Burpees
Round Two:
Complete two passes
Do 10 Wall Balls (4-6# ball)
Round Three:
Complete three passes
Do 10 Squats
Round Four:
Complete three passes
Do 10 Burpees
Round Five:
Complete two passes
Do 10 Wall Balls (4-6#)
Round six:
Complete one pass
Do 10 Squats

Most recent comments

first crossfit WOD
12:00 Pack.
11 y/o

Posted by mac on October 18 2006 at 04:15 PM

Thank you for posting McKenna!

Posted by Jeff Martin on October 17 2006 at 07:17 PM

Hey that's me.I like CrossFit it is so much fun.I'm haveing so much fun i'm never quitting.

Posted by mckenna on October 17 2006 at 02:12 PM

Posted by Jeff Martin on 10/16 ..... Total Comments - (3) . Read/Comment here. •

Monday, October 16th - Funky Fran

CrossFit Kids - Delaney at Sage Burgeners Seminar

Funky Fran

Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups

The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups

Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups

Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Race you to the Car ?
An article on competition in this months CrossFit Kids Magazine

"Michael Yon is a former Special Forces operator who retired from the U.S. military but still visits American troops around the world, writing about what they do. Yon has his own Web site. Before he began posting reports on the Internet, he wrote about his life in a book called “Danger Close,” and one of the things he says in that book was that when he was in the Army, he could do 47 consecutive pull-ups.

Yon does not say whether those were CrossFit-style kipping pull-ups, but it’s interesting that he remembered the total number, don’t you think? The reason Yon remembered is because he and his buddies used to have pull-up contests............

.........Almost two hundred years ago, the Duke of Wellington, one of the few generals to defeat Napoleon and his armies in combat, declared that the famous Battle of Waterloo was “won on the playing fields of Eaton.” What the Duke meant was that his British soldiers learned teamwork and determination as boys playing games in the schools from which many of them had graduated."

What are your thoughts on competition?

This months CrossFit Kids Magazine is now available on line!
CrossFit Kids Magazine

Posted by Jeff Martin on 10/15 ..... Total Comments - (0) . Comment here. •

Sunday, October 15th

Big Dawgs:
Use a single 12-15# dumbbell
100 m waiters walk
25 TGU
25 swings (Santa Cruz style)
25 goblet squats
25 push press (alternate sides)
25 cleans (alternate sides)
25 push jerks (alternate sides)
100 m suitcase carry

The Porch:
Use a single 12-15# dumbbell
100 m waiters walk
15 TGU
15 swings (Santa Cruz style)
15 goblet squats
15 push press (alternate sides)
15 cleans (alternate sides)
15 push jerks (alternate sides)
100 m suitcase carry

Pack:
Use a single 8-10# dumbbell
100 m waiters walk
20 TGU
20 swings (Santa Cruz style)
20 goblet squats
20 push press (alternate sides)
20 cleans (alternate sides)
20 push jerks (alternate sides)
100 m suitcase carry

Puppies:
Use a single 5-8# dumbbell
100 m waiters walk
15 TGU
15 swings (Santa Cruz style)
15 goblet squats
15 push press (alternate sides)
15 cleans (alternate sides)
15 push jerks (alternate sides)
100 m suitcase carry

Buttercups:
Use a single 3-5# dumbbell
100 m waiters walk
10 TGU
10 swings (Santa Cruz style)
10 goblet squats
10 push press (alternate sides)
10 cleans (alternate sides)
10 push jerks (alternate sides)
100 m suitcase carry

Most recent comments

Thanks. Great site.

Posted by ACFD capt dan on October 18 2006 at 06:02 AM

Dan,
The website is a work in progress and we are working on creating videos of the exercises. The link to the video page is on the right hand side pf the main page. Currently the video page has four tutorials, sevberal workout videos and several self defense videos. TGU has not made it up yet.

TGU is turkish get up. You can find a vid of it on the CF site also a great article this month in the Performance Menu.

Posted by Jeff Martin on October 17 2006 at 07:38 PM

What is a TGU?
Getting my son started. Do you have an exercise description area like crossfit.com that I can't find?

Posted by ACFD capt dan on October 17 2006 at 07:10 PM

Posted by Jeff Martin on 10/14 ..... Total Comments - (3) . Read/Comment here. •

Saturday, October 14th

CrossFit Kids - Competition

This months CrossFit Kids Magazine will have an article on competition written by Patrick O'Hannigan. He has written for New Oxford Review, The American Spectator Online, New Times (San Luis Obispo). The CrossFit Kids Magazine is a monthly puplication that is released on the 15th of each month. CrossFit Kids Magazine

Big Dawgs:
10-15# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 5 Times

Pack:
8 to 10# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 4 times

Puppies:
2 to 5# dumbells
Start with dumbells in the hang position.

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 3 times

When you are done practice skills like L sits and handstands.