Friday, November 3rd, 2006
CrossFit kids - Firehose race
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 !
Saturday, October 4th
Crossfit Kids - Gus
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!
Sunday, October 5th
CrossFit Kids - Pick it up!
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
Monday, November 6th, 2006
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
Tuesday, November 7th
Crossfit Kids - Accuracy Day
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.
Wednesday, November 8th
CrossFit Kids - Colorado Seminar 2005
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.
Wednesday, November 9th
CrossFit Kids - Excellence
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)
Friday, November 10th
CrossFit Kids - Big Dawg and her 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#)
Saturday, November 11th
CrossFit Kids - Working on the L sit
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
Sunday, November 12th
CrossFit Kids - Climbing Seminar with Rob Miller and his assistant Delaney T.
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
Monday, November 13th
CrossFit Kids - Rob Miller Climbing Seminar
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.
Tuesday, November 14th
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.
Wednesday, November 15th
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.
Thursday, November 16th
CrossFit Kids - Firehose Races
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
Friday, November 17th
CrossFit Kids - Climbings
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)
Saturday, November 18th
CrossFit Kids - Ring Push ups
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)
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.
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.
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.
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
Thursday, November 23rd
Rest Day
Enjoy the day with your family.
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
Saturday, November 25th 2006
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
Sunday, November 26th
CrossFit Kids - Beginner Pull ups
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.
Monday, November 27th, 2006
CrossFit Kids - Be A good Sport !
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
Tuesday, November 28th
CrossFit Kids - Frogging
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#)
Wednesday, November 29th
CrossFit Kids - Working out together
"Had a Bad Day"
Big Dawgs:
5 rounds:
200 M
10 burpees
10 pullups
10 burpees
10 pullups
The Porch:
4 rounds:
200 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
Thursday, November 30th
CrossFit Kids - Who has the ball?
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)
Friday, December 1st, 2006
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.
Upcoming Events
REGISTERED CROSSFIT KIDS PROGRAMS
Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Scaled CrossFit WOD
Scaled version of the CrossFit front page WOD [ right here ]