Saturday, September 2nd

                                                                                                                                         CrossFit SlamBall! 

                                                                                                                                                                                                                  Austin K.                                                                                                                                         Trainer Seans Medicine Ball Suicide Run For the kids we use a 4#, 8#, and 12# medicine balls. (You can use weights or other objects if you want. Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 4#, 8# and finally the 12#. Sprint to the 4# ball pick it up sprint back to the starting line; turn and sprint to the 8# ball pick it up sprint back to the starting line; turn Sprint to the 12# ball, turn and sprint to the starting line. Big Dawgs: 5 rounds, rest only long enough to set the course back up. Pack: 5 rounds, set the course back up and rest 15 seconds. Puppies: 3 rounds, set the course back up and rest 15 seconds.

Posted by Jeff Martin on 09/01

Sunday, September 3rd 2007

Play Day!!!!

Get a group of friends together and play. Catch One Catch All One person in the group is chosen to be "it". The first person that is tagged becomes "it" as well. As people are caught they join "its" team and continue trying to catch people. The last person caught is "it" for the next round.

Posted by Jeff Martin on 09/02

Monday, September 4th

CrossFit Kids action photo - Crossfit_keegan_slacklining

Keegan M.
Slacklining at Brand X
Perhaps Surfing is good for something!

Big Dogs
3 rounds
Sprint 100M
20 Thrusters 15-25# Bar
20 Situps

Pack
3 rounds
Sprint 100M
20 Thrusters w/ 8-10# DB's
20 situps

Puppies
3 rounds
Sprint 75M
20 Thrusters 5-8# DB's
20 Situps


Buttercups
3 rounds
Sprint 50M
20 Thrusters 3-5# DB's
20 Situps

Posted by Jeff Martin on 09/04

Tuesday, September 5th

CrossFit Kids action photo - Con95good

CrossFit Trainer
Connor Martin at 14,

Connor was patient with his progress and slowly worked up to where he is today. With Crossfit, like many things in life, making sure your foundation is solid is key to progressing later on.

Big Dogs
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 15-20# Bar


Pack
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 10-15# Bar

Puppies
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 5-10# Bar


Buttercups
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance PVC pipe or Broomstick

Posted by Jeff Martin on 09/04

Wednesday, September 6th

CrossFit Kids action photo - Pict0037

CrossFit
Tired Dawgs





Big Dawgs:
10# Wallball
15-20# Kettlebell swing
Broad Jump
30# Clean
10# OHS
Perform each exrercise for 45 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.

Pack:
5-8# Wallball
10-15# Kettlebell swing
Broad Jump
10-20# Clean
PVC OHS
Perform each exrercise for 45 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.

Puppies:
4# Wallball (6ft. target)
8-10# Kettlebell swing
Broad Jump
PVC-10# Clean
PVC OHS
Perform each exrercise for 30 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.

Count each rep and report your scores to comments.

Posted by Jeff Martin on 09/05

Thursday, September 7th

CrossFit Kids action photo - Pict0153

Big Dawgs:
Use and 8-10# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 100 yards
How long does it take you to go 100 Yards?

Pack:
Use and 6# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 75 yards
How long does it take you to go 75 Yards?

Puppies:
Use and 4# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 50 yards
How long does it take you to go 50 Yards?

CrossFit Kids Magazine

Posted by Jeff Martin on 09/06

Saturday, Septtember 9th

CrossFit Kids action photo - Cfkidsjumping

                                     Jumpy Helen

Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
21 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups


* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Posted by Jeff Martin on 09/08

September, Sunday 10th

CrossFit Kids action photo - Harryson_kettlebell_crossfitkids

Kettlebell Swings
Harryson F.


Big Dawgs:
21-15-9
Bear Complex 15-20#
Knees to Elbows


The Porch:
21-15-9
Bear Complex 10-15#
Knees to Elbows

The Pack:
15-12-9
Bear Complex 10-15#
Knees to Elbows

Puppies:
12-9-6
Bear Complex 10#
Knees to Elbows

Buttercups:
Bear Complex PVC or Broomstick
Knees to Elbows

Post Time To Comments

* Bear Complex
Hang Power clean
Front Squat
Push press
Bring bar down behind neck
Back squat
Push press
Repeat

** If you cannot do Knees to Elbows, hang and bring knees up as high as possible.

Afterwards:
4 rounds of:
Max L sit holds
Max Handstand holds

Knees to Elbows

Posted by Jeff Martin on 09/09

Monday, September 11th

CrossFit Kids action photo - Pict0048

CrossFit Soccer
Keegan M.
Tough Game

Big Dawgs:
7 rounds for time of:
8-10# Medicine Ball clean thruster X 15
15 Push-ups

Pack:
5 rounds for time of:
5-8# Medicine Ball clean thruster X 15
15 Push-ups

Puppies:
5 rounds for time of:
3-5# Medicine Ball clean thruster X 10
10 Push-ups

Posted by Jeff Martin on 09/10

Tuesday, September 12th

CrossFit Kids action photo - Keegkbtopbest

Kettlebell swings
Keegan M.



Big Dawgs:
How many rounds can you do in 15 minutes of?
200 M sprint
3 Rope Climbs (15')
10 Monkey Hangs
15 Kettlebell Swings (15-20#)

The Porch:
How many rounds can you do in 15 minutes of?
150 M sprint
2 Rope Climbs (15')
8 Monkey Hangs
12 Kettlebell Swings (15-20#)

The Pack:
How many rounds can you do in 10 minutes of?
150 M sprint
2 Rope Climbs (15')
6 Monkey Hangs
12 Kettlebell Swings (10-15#)

Puppies:
How many rounds can you do in 10 minutes of?
100 M sprint
2 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (10-15#)

Buttercups:
How many rounds can you do in 10 minutes of?
100 M sprint
1 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (5-8#)

Posted by Jeff Martin on 09/11

Wednesday, September 13th

CrossFit Kids action photo - Pict0057

CrossFit Soccer

Big Dawgs
21-18-15-12-9-6-3
Pull ups
25-35# Push press

The Porch:
21-18-15-12-9-6-3
Pull ups
20-25# Push press

Pack:
18-15-12-9-6-3
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
15-20# Push press

Puppies:
18-15-12-9
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
10-15# Push press

Buttercups:
18-15-12-9
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
PVC-10# Push press

Posted by Jeff Martin on 09/12

Thursday, September 14th

CrossFit Kids action photo - Crazymgateclosed

Crazy Monkey
CrossFit Style

Big Dawgs
5 rounds
Run 200 M
25 Wall Ball 8-10#

Pack
3 rounds
Run 200 M
20 Wall Ball 6-8#

Puppies
3 rounds
Run 150 M
20 Wall Ball 4-6#

Buttercups
3 rounds
Run 100 M
10 Wall Ball 4-6#

Posted by Jeff Martin on 09/13

Friday, September 15th

CrossFit Kids action photo - Connor_grades

The results of a carefully crafted fitness program.

Thank you CrossFit!

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 09/14

Saturday, September 16th

CrossFit Kids action photo - Delaneykb2

CrossFit Kettlebell Swings
Delaney T.

Big Dawgs:
5 rounds of:
10 Snatch Grip Deadlift 20-25#
10 Medicine ball throws for distance 8# ball
10 long jumps
100 M run

The Porch:
4 rounds of:
10 Snatch Grip Deadlift 20-25#
10 Medicine ball throws for distance 8# ball
10 long jumps
100 M run

Pack:
3 rounds of:
10 Snatch Grip Deadlift 15-20#
10 Medicine ball throws for distance 4-6# ball
10 long jumps
100 M run

Puppies:
3 rounds of:
10 Snatch Grip Deadlift 10# 
10 Medicine ball throws for distance Soccer ball 2-3# ball
10 long jumps
50 M run

Posted by Jeff Martin on 09/15

Sunday, September 17th

CrossFit Kids action photo - Crossfit_kids_rope_climbs

CrossFit Kids Rope Climbs

CrossFit Kids
Rope Climbs

Big Dawgs:
3 rounds
Run 400M
15 Pull ups
100 Punches on heavy bag or 150 in the air
15 Hang Power Cleans X 20-25#

The Porch:
3 rounds
Run 400M
10 Pull ups
75 Punches on heavy bag or 100 in the air
15 Hang Power Cleans X 15-20#

Pack:
3 rounds
Run 200M
10 Pull ups or 12 Jumping pull ups
50 Punches on heavy bag or 75 in the air
12 Hang Power Cleans X 10-15#

Puppies:
3 rounds
Run 100M
5 Pull ups or 8 Jumping pull ups
35 Punches on heavy bag or 60 in the air
10 Hang Power Cleans X 5-10#

Muscle up progression from CrossFit Kids Magazine September Edition

CrossFit Kids Magazine

Posted by Jeff Martin on 09/16

Monday, September 18th

CrossFit Kids action photo - Duncsoccer3506

Big Dawg:
30 Thrusters 15-20#
30 Squats
Run 200 M
30 Shoulder Press 15-20#
30 Sit ups
Run 200 M
30 Push Press 15-20#
30 Walking Lunges
Run 200 M
30 Push Jerks 15-20#
30 Long Jumps
Run 200M

The Porch:
20 Thrusters 15-20#
20 Squats
Run 200 M
20 Shoulder Press 15-20#
20 Sit ups
Run 200 M
20 Push Press 15-20#
20 Walking Lunges
Run 200 M
20 Push Jerks 15-20#
20 Long Jumps
Run 200M

Pack:
15 Thrusters 10-15#
15 Squats
Run 100 M
15 Shoulder Press 10-15#
15 Sit ups
Run 100 M
15 Push Press 10-15#
15 Walking Lunges
Run 100 M
15 Push Jerks 10-15#
15 Long Jumps
Run 100M

Puppies:
15 Thrusters PVC-5#
15 Squats
Run 50 M
15 Shoulder Press PVC-5#
15 Sit ups
Run 50 M
15 Push Press PVC-5#
15 Walking Lunges
Run 50 M
15 Push Jerks PVC-5#
15 Long Jumps
Run 50M

Please post your time to comments

Posted by Jeff Martin on 09/17

Wednesday, September 20th

CrossFit Kids action photo - Crossfit_kids_races

CrossFit Kids
Sprints
Eric H.

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

Posted by Jeff Martin on 09/19

Thursday, September 21st

CrossFit Kids action photo - Gusduncan

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

Posted by Jeff Martin on 09/20

Friday, September 22nd

CrossFit Kids action photo - Crossfit_kids_beginner_pull_ups

CrossFit Kids
Beginner Pull ups

Big Dawgs:
21-15-9

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

The Porch:
15-12-9

Medicine Ball Clean/Wall Ball (6#)
Slam Ball/Broad Jump (8#)
Pull Ups

Pack:
15-12-9

Medicine Ball Clean/Wall Ball (4#)
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 09/21

Saturday, September 23rd, 2006

CrossFit Kids action photo - Pict0092

Colleen and Jerk

For 7 minutes with a continuosly running clock, perform one dumbell clean and three jerks at the end of the clean for a count of one. Work on form.
Report your total count to comments.

Big Dogs
10-15# Dumbells
Packmembers
8-10# Dumbells
Puppies
4-6# Dumbells

Posted by Jeff Martin on 09/22

Sunday, September 24th

CrossFit Kids action photo - Pict0285

Mark two spots on wall one low and one chest high.

Big Dawgs
3 rounds
Run 400 M
Kick ten "goals" to the low spot
12 Burpees
Throw ten soccor throws to the high spot
12 Pull ups

Pack
3 rounds
Run 200 M
Kick ten goals to the low spot
8 Burpees
Throw ten soccor throws to the high spot
8 Beginner Pull ups

Puppies
3 rounds
Run 100 M
Kick ten goals to the low spot
8 Burpees
Throw ten soccor throws to the high spot
8 Assisted Pull ups or Ring rows

Posted by Jeff Martin on 09/23

Monday, September 25th

CrossFit Kids action photo - Crossfitkids_kilt_day

CrossFit Kids
Kilt Day
Handstand Push ups

Post your time for the following:

Max deadhang on the pull up bar.
rest one minute
Max hang on pull up bar with chin above bar.
rest one minute
Max hang with only right arm.
rest one minute
Max hang with only left arm.
rest one minute
Max hold on dip bars
rest one minute
Max hold in handstand

Posted by Jeff Martin on 09/24

Tuesday, September 26th (P.T. Test)

CrossFit Kids action photo - Crossfit_soccer
CrossFit Soccer

A Birthday and Two Goals


Do one set of the following:

Max Pull ups

Max Pushups

Max situps in two minutes

Max squats in one minute

Standing broad jump (report distance jumped)


Please post your scores.

Posted by Jeff Martin on 09/25

Wednesday, September 27th

CrossFit Kids action photo - Crossfit_leafrog

CrossFit Leapfrog


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

Muscle up progression Video

Pressing Snatch Balance Video

Posted by Jeff Martin on 09/26

Thursday, September 28th

CrossFit Kids action photo - Jackheadstandprogression

CrossFit Kids
Headstands

Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, 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 squats, alternating
15 Pull-ups

-

Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups

-

Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Assisted One legged squats, alternating
7 Beginner Pull-ups

Please post your group and number of rounds completed.

Posted by Jeff Martin on 09/27

Friday, September 28th

CrossFit Kids action photo - Pict0115

Sometimes the Push up circle does not go so well.

"Lil Murph"

Big Dawgs

For time:

1/2 mile Run

50 Pull-ups

100 Push-ups

150 Squats

1/2 mile

Run Partition the pull-ups, push-ups, and squats as needed.

-

The Porch:

For Time:

1/2 mile Run

35 Pull-ups

70 Push-ups

120 Squats

1/2 mile Run

-

Pack:

600 M

25 Pull-ups (or beginner pull ups)

50 Push-ups

75 Squats

600 M

-

Puppies:

400 M

15 Pull-ups (or beginner pull ups)

40 Push-ups

65 Squats

400 M

-

Buttercups:

200 M

10 Pull-ups (or beginner pull ups)

30 Push-ups

50

Squats 200 M

Posted by Jeff Martin on 09/28

Saturday, September 30th

CrossFit Kids action photo - Crossfit_goblet_squat

CrossFit Kids
Goblet Squats

Big Dawgs:
Run 200 M
15 Goblet Squats X 15#
15 Situps
Run 200 M
15 Medicine Ball Deadlifts X 14-16#
15 Toes to bar
Run 200 M
15 Medicine Ball Cleans X 14-16#
15 Knees to Elbows
Run 200 M

Pack:
Run 200 M
10 Goblet Squats X 10#
10 Situps
Run 200 M
10 Medicine Ball Deadlifts X 10#
10 Toes to bar
Run 200 M
10 Medicine Ball Cleans X 10#
10 Knees to Elbows
Run 200 M

Puppies:
Run 200 M
10 Goblet Squats X 5#
10 Situps
Run 200 M
10 Medicine Ball Deadlifts X 4-6#
10 Toes to bar
Run 200 M
10 Medicine Ball Cleans X 4-6#
10 Knees to Elbows
Run 200 M

Posted by Jeff Martin on 09/29

Sunday, October 1st

CrossFit Kids action photo - Pict0001
Belt Test

Big Dawgs:
21-15-9
Medicine Ball Thrusters (14-15#)
Pull ups

Pack:
21-15-9
Medicine Ball Thrusters (8-10#)
Pull ups

Puppies:
21-15-9
Medicine Ball Thrusters (4-6#)
Pull ups (Jumping Pull ups or Beginner Pull ups)

Posted by Jeff Martin on 09/30

 




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