Friday, November 3rd, 2006

CrossFit kids - Firehose race

CrossFit Kids action photo - Cfkdelaneyfirehose1006

Kids Obstacle Course

Set up a Square Obstacle Course 30 FT x 30 FT

Sprint to hurdle bag stack ( approx. 32" kick bags, pillows or cushions should work !)

Note : Use split leg hurdle

Bunny hop (feet together )over and between 5 bags (pillow size, set 1 foot apart)

Sprint to next corner and do 10 pushups

Army crawl to start and repeat

Big Dogs 10 rounds

Packmembers 7 rounds

Puppies  5 rounds

Everyone Have Fun !

Posted by Jeff Martin on 11/02

Saturday, October 4th

Crossfit Kids - Gus

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

Big Dawgs do two rounds this time

Pack and Puppies one round

Post your time to comments!

Posted by Jeff Martin on 11/03

Sunday, October 5th

CrossFit Kids - Pick it up!

CrossFit Kids action photo - Crossfit_kids_deadlift

Big Dawgs:
21-15-9
Dumbbell Deadlift (20-25#)
Handstand Push ups


The Porch:
15-12-9
Dumbbell Deadlift (15-20#)
Handstand Push ups

Pack:
18-12-6
Dumbell Deadlifts (12-15#)
Pillow or Assisted Handstand Push ups


Puppies:
15-9-3
Dumbbell Deadlifts (8-10#)
Assisted Handstand Pushups

Buttercups:
15-9-3
Dumbbell Deadlifts (5-10#)
Assisted Handstand Push ups

Posted by Jeff Martin on 11/04

Monday, November 6th, 2006

CrossFit Kids action photo - 11106halloweenfirehousepadjumpsdarrow_12

Big Dogs

5 rounds

100-M Hill Sprint

10 Broad Jump

10 Box Jump

Porch

4 rounds

100-M Hill Sprint

10 Broad Jump

10 Box Jump

Packmembers

3 rounds

75M Hill Sprint

10 Broad Jump

10 Box jump

Puppies

3 rounds

200M run

8 Broad Jump

8 Box jump

Buttercups

3 rounds

100M Run

5 Broad Jump

5 Box Jump

Posted by Jeff Martin on 11/05

Tuesday, November 7th

Crossfit Kids - Accuracy Day

CrossFit Kids action photo - Crossfit_kids_dewey

Set up 3-5 cans in your yard. They should be spaced about 5 feet apart.

10 squats
10 push ups
Run 50 yards
soccer throw a soccer ball at the cans from 10 -20 feet away. Hit all the cans and start a new round.
How many rounds can you do in 10 minutes.

Posted by Jeff Martin on 11/06

Wednesday, November 8th

CrossFit Kids - Colorado Seminar 2005

CrossFit Kids action photo - Kids_workouts_1

Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest.

Big Dawgs:
4 Rounds of:
4 Rounds Tabata Squats
200 M run

Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Pack:
4 Rounds of:
4 Rounds Tabata Squats
100 M run

Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Puppies:
4 Rounds of:
4 Rounds Tabata Squats
50 M run

Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Buttercups:
3 Rounds of:
3 Rounds Tabata Squats
50 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Posted by Jeff Martin on 11/07

Wednesday, November 9th

CrossFit Kids - Excellence

CrossFit Kids action photo - Connor_grades1

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 11/08

Friday, November 10th

CrossFit Kids - Big Dawg and her boy

CrossFit Kids action photo - Crossfit_kids_innes_and_his_boy

Jump Burp Sit & Press
Post time to comments

Big Dogs
  30 Box Jumps
  30 Burpees
  30 Sit up and get up ( Roll Up)
  30 Push Press (20-25#)

Packmembers
  20 Box Jumps
  20 Burpees
  20 Sit up and get up ( Roll Up)
  20 Push Press (10-15#)

Puppies
  10 Box Jumps
  10 Burpees
  10 Sit up and get up ( Roll Up)
  10 Push Press (5-10#)

Posted by Jeff Martin on 11/09

Saturday, November 11th

CrossFit Kids - Working on the L sit

CrossFit Kids action photo - Img_7956

Big Dawgs:
21-15-9
L-sit Pull ups
Jumping Squats

Porch:
15-12-9
L-sit Pull ups
Jumping Squats

Pack:
15-12-9
Tuck sit Pull ups
Jumping Squats

Puppies:
12 Beginner Pull ups
12 Jumping Squats
12 Tuck ups
9 Beginner Pull ups
9 Jumping Squats
9 Tuck ups
6 Beginner Pull ups
6 Jumping Squats
6 Tuck ups



Posted by Jeff Martin on 11/10

Sunday, November 12th

CrossFit Kids - Climbing Seminar with Rob Miller and his assistant Delaney T.

CrossFit Kids action photo - Crossfit_kids_climbing_1

Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest to the following:

Big Dawgs:
8 Rounds of:
Hang Squat Cleans (25-30#)
Kettle Bell Swings (20-25#)
Pull ups

The Porch:
6 Rounds of:
Hang Squat Cleans (20#)
Kettle Bell Swings (20#)
Pull ups

Pack:
6 Rounds of:
Hang Squat Cleans (15#)
Kettle Bell Swings (15#)
Pull ups

Puppies:
6 Rounds of:
Hang Squat Cleans (10#)
Kettle Bell Swings (10#)
Jumping or Beginner Pull ups

Buttercups:
4 Rounds of:
Hang Squat Cleans (5-8#)
Kettle Bell Swings (5-8#)
Jumping or Beginner Pull ups

CrossFit One Day Climbing Seminar with Rob Miller

Posted by Jeff Martin on 11/11

Monday, November 13th

CrossFit Kids - Rob Miller Climbing Seminar

CrossFit Kids action photo - Crossfit_kid_under_dawg

At 15 David S. is putting up times that rival the CrossFit elite.  He has been CrossFitting with us for about 2 years.  Last week David posted a 7:43 for Helen using the men's standard weight.  David is sporting a well earned UnderDawg shirt.

Big Dawgs:
3 Rounds of:
200 M
3 Maniac Muscle Ups
10 Kettlebell Deadlifts (30-35#)

Porch:
3 Rounds of:
200 M
3 Maniac Muscle Ups
10 Kettlebell Deadlifts (20-25#)

Pack:
3 Rounds of:
100 M
3 Jumping Muscle Ups
10 Elevated Kettlebell Deadlifts (15-20#)

Puppies:
3 Rounds of:
100 M
3 Squat Muscle Ups
10 Elevated Kettlebell Deadlifts (10#)

If you do not have kettlebells use a single dumbbell.

Posted by Jeff Martin on 11/12

Tuesday, November 14th

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 11/13

Wednesday, November 15th

CrossFit Kids - Painstorm XIX

CrossFit Kids action photo - Crossfit_kids_painstorm_xix

Darby (Push Press), Delaney (Back Squat), Duncan (Front Squat)
Painstorm scaled of course.

Set up 3-5 cans in your yard, spaced about 5 feet apart. Then do the following.

Big Dawgs:
3 Rounds:
3 Cartwheels
6 Sommersaults
10 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.

Pack:
3 Rounds:
1 Cartwheels
3 Sommersaults
10 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.

Puppies:
3 Rounds:
1 Cartwheels
3 Sommersaults
5 Push ups
10 Squats
Soccer throw a soccer ball at the cans from 10 feet away. Hit all the cans and start the next round.

When you are finished have some one help you practice handstands and L-sits for 10 minutes.

Posted by Jeff Martin on 11/14

Thursday, November 16th

CrossFit Kids - Firehose Races

CrossFit Kids action photo - Pict0128

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

Post times to comments:

CrossFit Kids Magazine November edition is now available!
CrossFit Kids Magazine

Posted by Jeff Martin on 11/16

Friday, November 17th

CrossFit Kids - Climbings

CrossFit Kids action photo - Img_8482

Big Dawgs:
5 Rounds
200 M
10 Dumbbells Deadlifts (25# DB)

The Porch:
5 Rounds
200 M
10 Dumbbells Deadlifts (20# DB)

The Pack:
5 Rounds
100 M
10 Dumbbell Deadlifts (15# DB)

Puppies:
3 Rounds
100 M
10 Dumbbell Deadlifts (10# DB)

Posted by Jeff Martin on 11/16

Saturday, November 18th

CrossFit Kids - Ring Push ups

CrossFit Kids action photo - Img_2359

David S.

Big Dawgs:
3 Rounds
Sprint 100M
15 Ring Push Ups
20 Pull Ups

The Porch:
3 Rounds
Sprint 100M
10 Ring Push Ups
20 Pull Ups

Pack:
3 Rounds
Sprint 100M
10 Push Ups
15 Pull Ups (When you cannot do anymore regular pull ups fill in with Beginner, Jumping or Assisted)

Puppies:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

Buttercups:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

Posted by Jeff Martin on 11/17

Sunday, November 19th

CrossFit Kids - Sparring

CrossFit Kids action photo - 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.

Posted by Jeff Martin on 11/18

Monday, November 20th

CrossFit Kids - Squats

CrossFit Kids action photo - Cfkidssarasquat

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

Tuesday, Novembar 21st

CrossFit Kids - Father Son race

CrossFit Kids action photo - Pict0119

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.

Posted by Jeff Martin on 11/20

Wednesday, November 22nd

CrossFit Kids - Dumbbell Swings

CrossFit Kids action photo - Dumbbell_swing

'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

Posted by Jeff Martin on 11/21

Thursday, November 23rd

CrossFit Kids - Thanks!

CrossFit Kids action photo - Img_4251_1

Rest Day

Enjoy the day with your family.

Posted by Jeff Martin on 11/22

Friday, November 24th

CrossFit Kids - PT Test

CrossFit Kids action photo - Img_7967

"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

Saturday, November 25th 2006

CrossFit Kids action photo - Pict0133

Poles can be subbed for rope climbs, or just shimmy up because its fun

Big Dawgs

3 rounds

Run 400M
3 rope climbs
Sprint 25 M
25 Push ups

Packmembers

3 rounds

Run 400M
2 rope climbs
Sprint 25M
20 Push ups

Puppies

3 rounds

Run 200M
1 rope climb (or 3 beginner rope climb )
Sprint 25M
15 Push ups (wall or box if needed)

*towel pullups can be subbed if you do not have a rope

Posted by Jeff Martin on 11/24

Sunday, November 26th

CrossFit Kids - Beginner Pull ups

CrossFit Kids action photo - Crossfitkids_beginner_pullups1

CrossFit Kids action photo - Crossfitkids_beginnerpullups2

The Brand X record for this workout is 27 rounds, and was set by a 15 year old.

Big Dawgs:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. If you get less then 10 switch to Jumping pull ups until 10 sets are reached.

Pack:
With a continuously running clock do one beginner pull-up the first minute, two beginner pull-ups the second minute, three beginner pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. If you get less then 10 switch to Jumping pull ups until 10 sets are reached.

Puppies:

Do 5 sets of 10 Jumping Pull ups.  Rest one minute between sets.

When you have completed the workout, practice your deadlift form with PVC pipe or a broomstick.

Posted by Jeff Martin on 11/25

Monday, November 27th, 2006

CrossFit Kids - Be A good Sport !

CrossFit Kids action photo - Pict0316

Here is your chance to "Throw 'n' Tantrum "
Throwing things
Jumping up and Down
Pounding the Ground

Big Dawgs:
3 rounds:
Run 200 m
30 Slam Ball (12)
20 Tuck Jumps
10 Supeman's

Pack:
3 rounds:
Run 100 m
20 Slam Ball ( 8)
15 Tuck Jumps
10 Supeman's

Puppies:
3 rounds:
Run 100 m
15 Slam Ball (4)
10 Tuck Jumps
5 Supeman's

Posted by Jeff Martin on 11/26

Tuesday, November 28th

CrossFit Kids - Frogging

CrossFit Kids action photo - Frogging_1 

Big Dawgs:
21-18-15-12-9-6-3
Front Squats (15-25#)
One Arm Dumbbell Snatch (8-10#)

Pack:
21-18-15-12-9-6-3
Front Squats (10-15#)
One Arm Dumbbell Snatch (5#)


Puppies:
21-15-9-3
Front Squats (8-10#)
One Arm Dumbbell Snatch (2-3#)


Buttercups:
21-15-9-3
Front Squats (PVC or Broomstick)
One Arm Dumbbell Snatch (2-3#)

Posted by Jeff Martin on 11/27

Wednesday, November 29th

CrossFit Kids - Working out together

CrossFit Kids action photo - Jeffconnorpushupskib CrossFit Kids action photo - Jeffconnorpretending_to_be_frogs

CrossFit Kids action photo - Jeffconnorairbornskibereen

"Had a Bad Day"

Big Dawgs:

5 rounds:
2
00 M
10 burpees
10 pullups
10 burpees
10 pullups

The Porch:

4 rounds:
2
00 M
10 burpees
10 pullups
10 burpees
10 pullups 

Pack:

3 Rounds
200 M
10 burpees
10 pullups
10 burpees
10 pullups
(If you cannot do 10 pull ups do as many as you can and complete the set with jumping pull ups.) 

Puppies:

3 rounds
100 M
10 burpees
5 beginner or jumping pullups
10 burpees
5 beginner or jumping pullups 

Buttercups:

3 rounds
50 M
5 squat thrusts
5 beginner or jumping pullups
5 squat thrusts
5 beginner or jumping pullups 

Posted by Jeff Martin on 11/28

Thursday, November 30th

CrossFit Kids - Who has the ball?

CrossFit Kids action photo - Consamkeegdublin

Big Dawgs

4 Rounds of:
400 M
12 OHS + 2 Sotts Presses (15#)

The Porch

3 Rounds of:
400 M
12 OHS + 1 Sotts Press (15#)

Pack

3 Rounds of:
200 M
12 OHS + 1Sotts Press (10#)

Puppies

3 Rounds of:
200 M
8 OHS + 1 Sotts Press (5#)

Buttercups

3 Rounds of:
100 - 200 M
8 OHS + 1 Sotts Press (PVC or Broomstick)

Posted by Jeff Martin on 11/29

Friday, December 1st, 2006

CrossFit Kids action photo - Septnov2005_068 

Jokers Wild

Everyone play the following game.  Pull a card.  The suit of the card determines the exercise to be done, the number determines the reps.

(Face Cards = 10, Aces = 11, and Jokers are wild, kids pick the exercise and number)

Diamonds = Squats
Hearts = Burpees
Clubs = Tuck Jumps
Spades = Push ups

Play for 5 continuous minutes then:

Take a one minute "break", during the break do superman holds.

Play another 5 continuous minutes.

Posted by Jeff Martin on 11/30

 




Events.

Upcoming Events



REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Registered CrossFit Kids Program search.

CrossFit Journal: The Performance-Based Lifestyle Resource

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]