Saturday, December 2nd
CrossFit Kids - The Long Run
The goal today is to run continuously, so take a pace that you can maintain for the long term.
Big Dawgs:
Run 2500 M
Pack:
Run 1500 M
Puppies:
Run 400-600 M
Sunday, December 3rd
CrossFit Kids - CrossFit "Football"
Big Dawgs:
For time:
65 Pull-ups
65 Push-ups
65 Sit-ups
65 Squats
Pack:
For time:
40 Pull-ups or assisted
40 Push-ups
40 Sit-ups
40 Squats
Puppies:
For time:
25 Pull-ups or assisted
25 Push-ups
25 Sit-ups
25 Squats
Buttercups:
For time:
15 Pull-ups or assisted
15 Push-ups
15 Sit-ups
15 Squats
Monday, December 4th
CrossFit Kids - Soccer season tourney play ended today
Keegan at Man. U. stadium
Big Dawgs:
Overhead Squat (Find your limit with PERFECT form)
5-5-5-5-5
Porch:
Overhead Squat 15-25##
5-5-5-5-5
Pack:
Overhead Squat 10-15#
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. Here is a good description from JMU Strength.
Starting Position:
- Grip the bar wide enough so when it is pressed out it is positioned ~8 inches above your head.
- Keep your chest up and inflated, arch your back tightly, and position your feet in a squat stance.
Procedure:
- Slowly descend by pushing your hips back and flexing at the hip and knee joints.
- Go down until the back of your thighs (hamstrings) are parallel to the ground.
- Drive out of the bottom position by extending your knees and hips.
Key Points:
- This exercise should be done with a light-moderate weight.
- Keep your heels in contact with the ground and your head up (don't look down) at all times.
- Do not rush this exercise, use a broom stick or empty bar to start.
When you are finished practice handstands, forward rolls and Frog Stands.
Tuesday, December 5th, 2006
CrossFit Kids - 21 of something
Big Dawgs
2 rounds of the following:
21 Flying Squirrels
21 Tuck Jumps
21 Pull ups
21 Thrusters X 30#'s
21 Medicine Ball Cleans (10# ball)
The Porch
2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Pull ups
15 Thrusters X 30#'s
15 Medicine Ball Cleans (10# ball)
Pack
2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Pull ups (jumping or assisted when necessary
15 Thrusters X 15#'s
15 Medicine Ball Cleans (6# ball)
Puppies
2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Assisted Pull ups
15 Thrusters X 5-10#'s
15 Medicine Ball Cleans (4# ball)
Wednesday, December 5th
CrossFit Kids - Piggy Back
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
Thursday, December 7th
CrossFit Kids - Overhead
Big Dawgs
3 Rounds of:
30 Squats
10 Kettlebell Deadlifts (30-35#)
3 Maniac Muscle Ups
Porch:
3 Rounds of:
30 Squats
10 Kettlebell Deadlifts (20-25#)
1 Maniac Muscle Ups
Pack:
3 Rounds of:
20 Squats
10 Elevated Kettlebell Deadlifts (15-20#)
3 Jumping Muscle Ups
Puppies:
3 Rounds of:
15 Squats
10 Elevated Kettlebell Deadlifts (10#)
3 Squat Muscle Ups
If you do not have kettlebells use a single dumbbell. The video page does have vids of maniac muscle ups and the muscle up tutorial has jumping and squat muscle ups.
CrossFit Kids November Issue Description
Friday, December 8th, 2006
CrossFit Kids - Connor M.
Super Monkey Ball 2
Big Dawgs
2 Rounds
200 M Sprint
25 Wall Ball (10#)
1 Pass Through Monkey Bars or 10 Pull ups
25 D-Ball Slams (10-12#)
1 Pass Through Monkey Bars or 10 Pull ups
25 Deadlifts (35#)
Pack
2 Rounds
200 M Sprint
15 Wall Ball (8#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 D-Ball Slams (8#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 Deadlifts (15-20#)
Puppies
2 Rounds
100 M Sprint
10 Wall Ball (4-6#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 D-Ball Slams (4-6#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 Deadlifts (5-10#)
Saturday, December 9th
CrossFit Kids - The basis of all athletic movement is the squat. Practice it often!
Big Dawgs:
Front Squat (Find your limit with PERFECT form)
5-5-5-5-5
Porch:
Front Squat 25-35#
5-5-5-5-5
Pack:
Front Squat 15-25#
5-5-5-5-5
Puppies and Buttercups:
Front Squat PVC-10#
5-5-5-5-5
When you are done with your Front Squats, everyone do 5 sprints.
Big Dawgs - 100 M
Pack - 50 M
Puppies - 25 M
A good description of the front squat can be found here:
Front squat description
Sunday, November 10th
CrossFit Kids - Swings
CrossFit Freeze tag
Get a group of friends together to play freeze tag. All the normal rules apply except that to get "unfrozen" you have to do either:
1 - pistol squat
or
2 - burpees
or
5 - push ups
or
7 - tuck jumps
or
10 - squats
Have fun!
Monday, December 10th
Crosffit Kids - Over head (not above head, but over head)
Big Dawgs:
4 Rounds
Run 200 M
15 Thrusters (25-30#)
15 Pull ups
The Porch:
3 Rounds
Run 200 M
15 Thrusters (25-30#)
15 Pull ups
Pack:
3 Rounds
Run 100 M
15 Thrusters (15-20#)
15 Pull ups
(Combination of regular jumping, assisted or beginner pull ups okay)
Puppies:
3 Rounds
Run 100 M
15 Thrusters (10#)
15 Beginner or Jumping Pull ups
Buttercups:
3 Rounds
Run 100 M
10 Thrusters (PVC-5#)
10 Jumping Pull ups
Tuesday, December 12th
CrossFit Kids - Good Coaching
Big Dawgs
21-15-9
Pistol Squats
Handstand Push ups
The Porch
15-12-9
Pistol Squats
Handstand Push ups
Pack
15-12-9
Rope Pistol Squats
Pillow Handstand Push ups (To scale)
Puppies
12-9-6
Wall Pistol Squats
Pillow Handstand Push ups (To scale) or
Handstand holds
Wednesday, December 13th
CrossFit Kids - Sprint day
David S. - Throw for Height
Big Dawgs
5 Rounds
Sprint 100 M
10 Medicine Ball throw for height (8-10# )
Pack
5 Rounds
Sprint 100 M
10 Medicine Ball throw for height (5# )
Puppies
5 Rounds
Sprint 50 M
10 Medicine Ball throw for height (2-3# )
*** Extra credit if your sprint is uphill
When you have completed the workout practice planking and frog stands.
Medicine Ball for Height
1. Start in a good squat position, back straight with the ball on the ground between your legs
2. Keeping your arms straight explode upward until your ankles, knees , and hips are fully extended
3. Allow the force of your legs to be transfered to your arms as you throw the ball up
Thursday, December 14th
Crossfit Kids - Extension
Duncan M. Cleaning a Car
Big Dawgs
How Fast can you complete:
100 Push ups
Pack
How Fast can you complete:
50 Push ups
Puppies
How Fast can you complete:
50 Box Push ups
Each rep must meet CrossFit Kids push up standard!
Post Times to Comments.
Friday, December 15th
CrossFitKids Football in the December 15th Issue of CrossFit Kids Magazine
Big Dogs
5 rounds
21 Box Jumps ( 20" box or tire)
10 DB Power Cleans (with 10-15#DB)
10 Supermans ( max hold for each )
Packmembers
4 rounds
21 Box Jumps ( 15" box or tire)
10 DB Power Cleans (with 8-10#DB)
10 Supermans ( max hold for each )
Puppies
3 rounds
21 Box Jumps ( 10" box or tire )
10 DB Power Cleans (with 3-5#DB)
10 Supermans ( max hold for each )
Buttercups
3 rounds
11 Box Jumps ( 10" box or tire )
5 DB Power Cleans (with 1-3#DB)
5 Supermans ( count to 3 )
Saturday, December 16th, 2006
Our friend TJ of CrossFitEast
Warm up before this workout and stretch afterwards
Big Dogs
Sprint 100M
50 Squats
40 Lunges
40 Squats
30 Lunges
30 Squats
20 Lunges
20 Squats
10 Lunges
10 squats
5 lunges
Sprint 100 M
Packmembers
Sprint 100M
40 Squats
30 Lunges
30 Squats
20 Lunges
20 Squats
10 Lunges
10 squats
5 lunges
Sprint 100 M
Puppies
Sprint 100M
30 Squats
20 Lunges
20 Squats
10 Lunges
10 squats
5 lunges
Sprint 100 M
Sunday, December 16th
CrossFit Kids - We're one year old
CrossFit Kids Magazine celebrates its first year!
Lil' Fran
Big Dawgs
21-15-9
Thrusters 35#
Pullups
The Porch
15-12-9
Thrusters 25-30#
Pullups
Packmembers
15-12-9
Thrusters 15-20#
Pullups
Puppies
15-12-9
Thrusters 10#
Jumping, Assisted, or Beginner Pull ups
Buttercups
15-12-9
Thrusters 2-5# DB
Ring Rows,or Assisted Pull ups
CrossFit Kids Magazine
Fitness and Self Defense; December Issue
How to Build a Sled.
Quick, Cheap, and Easy!
Lead From the Front:
A CrossFit dad's point of view.
Squat Wars!
Discipline Crossfit style.
Sickness in a Bottle:
The case against soda.
CrossFit Football:
Decembers CrossFit Kids game.
CrossFit Kids Workouts:
5 Cool Holiday workouts.
Self Defense:
The straight punch.
Monday, December 18th
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
Please see the video page for muscle up tutorial.
Here is a good explanation of the snatch balance (quick drop).
heaving snatch balance
Tuesday, December 18th
CrossFit Kids - Self Defense
Big Dawgs:
5 rounds for time of:
8-10 pound Dumbbell hang squat clean thruster, 10 reps
Run 200 meters
Pack:
5 rounds for time of:
5-8 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters
Puppies:
5 rounds for time of:
2-5 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters
Decembers issue of CrossFit Kids Magazine goes over how to teach the straight punch and some fun drills for kids to work on.
Wednesday, December 20th
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!
Thursday, December 21st
CrossFit Kids - Tricks
Big Dawgs
21-15-9
Ring Pull ups
Ring Dips
Porch
15-12-9
Ring Pull ups
Ring Dips
Pack
15-12-9
Pull ups
Dips
Puppies
15-12-9
Beginner Pullups
Bench dips
Buttercups
12-9-6
Assisted Pull ups
Push ups
Friday, December 22nd
Crossfit Kids - Supermans
Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pistols, 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 Pistols, alternating
15 Pull-ups
Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Rope Pistols, alternating
9 Beginner Pull-ups
Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Wall Pistols, alternating
7 Beginner Pull-ups
Please post your group and number of rounds completed.
See the video page for Pistols, Rope Pistols and Wall Pistols
Saturday, Decenber 23rd
Big Dawgs
21-15-9
Hang Power Snatch + OHS + Sotts Press X 10-15#
10# Ball Slams
Pack
21-15-9
Hang Power Snatch + OHS X PVC-10#
5-10# Ball Slams
Puppies
15-12-9
Hang Power Snatch + OHS X PVC
5# Ball Slams
If you do not have a D ball to slam, sub a two handed overhead soccer throw into a wall. Use a ball no heavier than 5# for this sub.
Sunday, December 24th
CrossFit Kids - Burpees! Yah!
Join CrossFit Brand X , CrossFit Central Scotland , and CrossFit Manchester today for the burpee workout!
Big Dawgs:
Today you run with the adults.
100 Burpees for time
The Porch:
65 Burpees for time
Pack:
50 Burpees for time
Puppies:
35 Burpees for time.
Post your times!
Monday, December 25th
CrossFit Kids - Family
Play Day !
Get some friends together and play one of the following:
CrossFit Capture the Flag
CrossFit Dodge Ball
CrossFit Tag
Tuesday, December 26th
CrossFit Kids - Tabata
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, December 27th, 2006
Weightlifting and Jumping - Create better bone density for life !
Big Dogs
21-15-9
Snatch with a 10-15# Bar
Box Jump 20" box
Packmembers
21-15-9
Snatch with a 5-10# bar
Box Jump to 15" box/tire
Puppies
21-15-9
Snatch with PVC
Box Jump to 10" box/tire
Thursday, December 27th
Crossfit Kids - Weightlifting (one word)
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, December 29th
CrossFit Kids - Overhead Press
Big Dawgs and The Porch:
Hang Squat Clean - Thruster
5-5-5-5-5
Work on perfect form, start light and work your way up. If your form breaks or deteriorates you are going to heavy.
Pack and Puppies:
Front Squat - Shoulder Press
5-5-5-5-5
Work on your form pay special attention to the following:
Front Squat: Rack position and depth of squat
Shoulder Press: Active shoulder
Everyone when you are done do the following:
3 rounds:
Max Tuck Sit
Max Frog Stand
Max Tuck Lever
Saturday, December 30th, 2006
CrossFit Kids - Functional Fitness For Kids
Big Dogs
4 rounds
25 Roving Pushups
25 Pullups
20 Pistol squats/alternate legs
Packmembers
3 rounds
25 Roving Pushups
25 Rope Pullups
20 Pistol squats/alternate legs
Puppies
3 rounds
15 Roving Pushups
15 Jumping Rope Pullups
10 Wall or rope assisted pistol squats/alternate legs
Sunday, December 31st
Crossfit Kids - Functional
Big Dawgs:
3 rounds for time
Run 200 Meters
20 Wall Ball shots (8-10# ball 7 foot target)
15 long jumps
Pack:
3 rounds for time
Run 100 Meters
15 Wall Ball shots (6-8# ball 7 foot target)
12 long jumps
Puppies:
3 rounds for time
Run 100 Meters
10 Wall Ball shots (4-6# ball 6 foot target)
5 long jumps
Monday, January 1st
CrossFit Kids - Broad Jumps
Big Dawgs
3 rounds for time:
Run 200 yards
21 Kettlebell swings with 12-15 pounds
12 Pullups
Porch:
3 rounds for time:
Run 200 yards
18 Kettlebell swings with 12-15 pounds
9 Pullups
Pack
3 rounds:
Run 100 yards
12 Kettlebell swings with 8-10 pounds
6 Assisted pull ups or beginner pull ups
Puppies:
3 rounds:
Run 50 yards
12 Kettlebell swings with 5 pounds
Hang arms straight for as long as you can
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