Monday, April 2nd

CrossFit Kids - Pirate Races

CrossFit Kids action photo - Pict0049

For everyone who did Fran yesterday, today is a rest day.  For those of you who didn't, today is a make up day for you. 

Fran as stated below.

Posted by Jeff Martin on 04/01

Tuesday April 3rd, 2007

CrossFit Kids - Increase Focus and Intensity

CrossFit Kids action photo - Pict0147_edited_2

Big Dogs

400M Sprint
rest 2 minutes
400M Sprint
rest 2 minutes
400M SprinT
rest 2 minutes
400M Sprint

Packmembers

200M Sprint
rest 2 minutes
200M Sprint
rest 2 minutes
200M Sprint
rest 2 minutes
200M Sprint

Puppies

50M Sprint
rest 1 minute
50M Sprint
Rest 1 minute
50M Sprint
Rest 1 minute
50 M Sprint

If you have not already done so - practice for or perform Fran for the competition this week !
Check below for scaling suggestions.

Posted by Jeff Martin on 04/02

Wednesday, April 4th

CrossFit Kids - Ring Pull ups CrossFit Kids Fran Competition

CrossFit Kids action photo - Juliaringpu1

If you have not already done so - practice for or perform Fran for the CrossFit Kids competition !
Check Sunday, April 1st for scaling and other info.

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:

  1. Grip the bar wide enough so when it is pressed out it is positioned ~8 inches above your head.
  2. Keep your chest up and inflated, arch your back tightly, and position your feet in a squat stance.

Procedure:

  1. Slowly descend by pushing your hips back and flexing at the hip and knee joints.
  2. Go down until the back of your thighs (hamstrings) are parallel to the ground.
  3. Drive out of the bottom position by extending your knees and hips.

Key Points:

  1. This exercise should be done with a light-moderate weight.
  2. Keep your heels in contact with the ground and your head up (don't look down) at all times.
  3. 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.

Posted by Jeff Martin on 04/03

Thursday April 5th,2007

CrossFit Kids - Dodgeball

CrossFit Kids action photo - Pict0119_edited

If you have not already done so - practice for or perform Fran for the CrossFit Kids competition !
Check Sunday, April 1st for scaling and other info.

Send your age and times to .(JavaScript must be enabled to view this email address)

Our CrossFit Kids record for "Cindy" is 39 rounds set by a 15 year old.

Big Dawgs
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Pack
"Lil Cindy"
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups (Assisted/ Beginner pull ups okay)
6 Push-ups
9 Squats

Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats

Buttercups:
How many rounds can you do in 6 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats

Posted by Jeff Martin on 04/04

Friday April 6th, 2007

CrossFit Kids action photo - Crossfit_kids_lsits

CrossFit Kids  PE Testing CrossFit Style   Timed Max L Sit

Throwin' Tantrun Too

Run at the start of each round, and three rounds of each exercise for the reps noted

Big Dogs

Run 200 M
15-12-9
Burpees
D Ball 12 #
Tuck Jumps

Packmembers

Run 200 M
15-12-9
Burpees
D Ball 8#
Tuck Jumps

Puppies

Run 200 M
12-10-8
Burpees
D Ball 8 #
Tuck Jumps

Buttercups

Run 200 M
9-6-3
Pushups
D Ball4 #
Tuck Jumps

Posted by Jeff Martin on 04/05

Saturday, April 7th

Crossfit Kids - ThrustersCrossFit Kids action photo - Dsc_0009

If you have not already done so - practice for or perform Fran for the CrossFit Kids competition!  Last day to enter!
Check Sunday, April 1st for scaling and other info.

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 30#

The Porch:
Use 20-25#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Posted by Jeff Martin on 04/06

Sunday, April 8th

Crossfit Kids - Belly Button Pull Ups

CrossFit Kids action photo - Crossfit_kids_belly_button_pull_ups

Dumbbell Diane

Big Dogs

21-15-9

HSPU  (against a wall with spotter)
DBDeadlifts ( 30-35#DB)

Packmembers

21-15-9

DB Shoulder Press 10-15#
DBDeadlifts ( 15-25#DB)

Puppies

21-15-9

DB Shoulder Press 5-8#
DBDeadlifts ( 8-15#DB)

Posted by Jeff Martin on 04/07

Monday April 9th, 2007

CrossFit Kids - hopes you had a wonderful Easter Holiday !

CrossFit Kids action photo - Pict0091

Little Chipper

Big Dogs

Sprint 200M
Lunge 50M
30 Push Press 35#-45#
30 Box Jumps 20" Box
30 Squats
30 Hollow Rocks/Situps
30 Knees to Elbows
30 Kettlebell Swings 25#
Lunge 50 M
Sprint 200M

Packmembers

Sprint 200M
Lunge 50M
20 Push Press 20#--25#
20 Box Jumps 15-18" Box/Tire
20 Squats
20 Hollow Rocks/Situps
20 Knees to Elbows
20 Kettlebell Swings 15#
Lunge 50 M
Sprint 200M

Puppies

Run 200M
Lunge 50M
15 Push Press 10-15#-
15 Box Jumps 10" Box
15 Squats
15 Situps
15 Knees to Elbows
15 Kettlebell Swings 5-10#
Lunge 50 M
Run 200M

Posted by Jeff Martin on 04/08

Tuesday, April 10th

CrossFit Kids - Tricks

CrossFit Kids action photo - Pict0014_2

CrossFit Kids action photo - Pict0016

CrossFit Kids action photo - Pict0018

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

Posted by Jeff Martin on 04/09

Wednesday, April 11th

CrossFit Kids - Trail Run!

CrossFit Kids action photo - Cfkohpic2

Big Dawgs:
Push Press
5-5-5-5-5

Rest

5 Rounds
Run 200 M
10 Power Cleans (25-35#)
10 Supermans

The Porch:
5 Rounds
Run 200 M
10 Power Cleans (20-25#)
10 Supermans

Pack:
5 Rounds
Run 100 M
10 Power Cleans (15-20#)
10 Supermans

Puppies:
3 Rounds
Run 100 M
10 Power Cleans (8-10##)
10 Supermans

Buttercups:
3 Rounds
Run 100 M
7 Power Cleans (5#)
7 Supermans

Posted by Jeff Martin on 04/10

Thursday, April 12th

Crossfit Kids - Gus

CrossFit Kids action photo - Gusduncan

In memory of My best friend Gus, my English Bulldog.  ( This is a CrossFit Kids standard workout. Compare to December, 20th 2006)

"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Big Dawgs:
Do two rounds

Pack and Puppies:
one round

Post your time to comments!

Posted by Jeff Martin on 04/11

Friday April 13th, 2007

CrossFit Kids action photo - Cfkoh3pic

CrossFit Kids Run

Big Dogs

Run 400M
50 Squats
10 Pushups
10 Broad Jumps
10 Pushups
50 Squats
Run 400M

Packmembers

Run 400M
35 Squats
10 Pushups
10 Broad Jumps
10 Pushups
35 Squats
Run 400M

Puppies

Run 200M
25 Squats
10 Pushups
10 Broad Jumps
10 Pushups
25 Squats
Run 200M

Buttercups

Run 200M
15 Squats
5 Pushups
5 Broad Jumps
5 Pushups
15 Squats
Run 200M

Posted by Jeff Martin on 04/12

Saturday, April 14th

CrossFit Kids - CrossFit Kids Dodgeball

CrossFit Kids action photo - Pict0115

Remember to keep elbows high in the front squat, bar racks closely against neck and collarbone and rests on fingertips. (In the above picture elbows are not rotated high enough) Squats should be full depth. Use a "butt ball" by placing a Medicine ball behind/under the athlete to touch on every rep.

Big Dogs

21-15-9

Front Squats (with 35-45# loaded bar)
Box Jumps (20 -24" Box)
Push ups

Packmembers

21-15-9

Front Squats (with 15-25# loaded bar)
Box Jumps (15-20" Box)
Push ups

Puppies

21-15-9

Front Squats (PVC- 10# bar)
Box Jumps (10-15" Box)
Push ups ( Elevated or wall if needed)

CrossFit Kids "Fran" results page will be up tomorrow!

Posted by Jeff Martin on 04/13

Sunday April 15th 2007

CrossFit Kids Push ups

CrossFit Kids action photo - Img_9891

Big Dogs

20 Push ups
Run 200M
15 Push ups
Run 200M
10 Push ups
Run 200M
10 Squats
Run 200M
15 Squats
Run 200M
20 Squats
Run 200M
20 Pullups
Run 200M
15 Pullups
Run 200M
10 Pullups
Run 200M

Packmembers

15 Push ups
Run 200M
10 Push ups
Run 200M
5 Push ups
Run 200M
5 Squats
Run 200M
10 Squats
Run 200M
15 Squats
Run 200M
15 Pullups or Jumping Pullups
Run 200M
10 Pullups or Jumping Pullups
Run 200M
5 Pullups or Jumping Pullups
Run 200M

Puppies

9 Push ups
Run 100M
6 Push ups
Run 100M
3 Push ups
Run 100M
3 Squats
Run 100M
6 Squats
Run 100M
9 Squats
Run 100M
9 Pullups Ring Rows, Jumping or assisted
Run 100M
6 Pullups Ring Rows, Jumping or assisted
Run 100M
3 Pullups Ring Rows Jumping or assisted
Run 200M

For a great explanation of coaching kids through the burpee,
Check out the April 15th Issue of CrossFitKids Magazine

Posted by Jeff Martin on 04/14

Monday, April 16th

CrossFit Kids - Broad Jump

CrossFit Kids action photo - Keegan_jumping_2

Big Dawgs:
18-15-12-9

Broad Jumps
Pull ups
Knees to Elbows

The Porch:
21-15-9

Broad Jumps
Pull ups
Knees to Elbows

Pack:
15-12-9

Broad Jumps
Pull ups (Beginner Pull ups okay)
Knees to Elbows

Puppies:
15-12-9
Broad Jumps
Jumping or Beginner Pull ups
Hanging Knee Tucks

"CrossFit 101" by Cyndi Rodi
A new feature beginning this month in the CrossFit Kids Magazine

CrossFit recognizes ten general physical skills that can collectively be used to assess the functionality of any fitness regimen. These ten general physical skills, as enumerated by Jim Cawley of Dynamax and adapted by CrossFit, incorporate every aspect of athletic activity, as well as each of the human energy pathways. A comprehensive fitness program addresses each of these and can be deemed successful only to the degree which if offers improvement, while individuals are considered fit in equal measure to their competency in each of these skills. Coach Greg Glassman, the creator of CrossFit, gives us the bottom line regarding the ten general physical skills, “Cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re only as good as your weakest link.”

Coach recognized early on that the conventional definition of fitness was severely lacking. After much observation and shock at how specialized athletes are held up as prime examples of fitness, a more comprehensive approach seemed necessary. In real life (e.g. nature, sport and work) the demand for the elements of physical fitness are never separated. "Segmented training leads to segmented capacity." Therefore a functional fitness program, one which prepares the individual for the rigors of daily life, must collectively enhance each of these areas of fitness. CrossFit was his answer to that dilemma.

The first two of the ten general physical skills, cardiovascular/respiratory endurance and stamina, determine the body’s ability to gather, process, deliver, store and utilize oxygen. “When cardiovascular endurance is enhanced, the athlete is more efficient in using these energy systems and an avenue for recovery [is provided]” (Sefcik). Measurable changes in the body’s ability to successfully perform these processes are achieved through consistent training that incorporates a wide variety of high intensity workouts. This goes beyond the obvious exercise choices like running and rowing. Repetitive, physically taxing movements performed at a rapid pace create the metabolic

reactions necessary to markedly improve these systems. Increased cardiovascular/respiratory endurance and stamina manifest themselves in the ability to maintain elevated levels of activity for increasingly longer periods of time, as well as a more rapid return to pre-exercise breathing and heart rates following exertion.

The CrossFit Kids program uses the template of randomized, functional exercises performed at high intensity. Adjustments are made to accommodate the specific needs and requirements of children and teens. Workouts consist of exercises containing elements drawn from the above enumerated physical skills, while special attention is paid to utilizing progressions for difficult or compound movements and progressive loading dictated by size, age and consistency in form.

Using the above template, CrossFit Kids often perform workouts with a time component, moving quickly from one exercise to the next, thereby creating the intensity necessary to achieve these goals. Highly vigorous exercises like box jumps, tuck jumps, jump rope, sprints, etc. create aerobic and metabolic changes which increase cardiovascular/ respiratory endurance and stamina. This positively impacts the body’s capacity for exercise and lays the foundation for the remaining general physical skills.

Posted by Jeff Martin on 04/15

Tuesday, April 17th

CrossFit Kids - Whoops!CrossFit Kids action photo - Pict0106

Big Dawgs:
20 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

See video page for muscle up tutorial and progressions.

Everyone:
5 minutes practice squat form.

Posted by Jeff Martin on 04/16

Wednesday April 18th 2007

CrossFit Kids action photo - Pict0132

CrossFit Kids Team Workouts are in the CrossFit Kids Magazine every month.

The following workout is modified for kids, but comes from Coach Ruts (CrossFit Kansas City)blogspot.  www.thefitnessconduit.com

for time:

Big Dogs

7 rounds
7 Wall Ball 10-14#
7 Pullups

Packmembers

6 rounds
7 wall ball 6-8#
7 pullups/ jumping or assisted

Puppies

5 rounds
5 wall ball 4-6#
5 pullups or ring rows

Finish up with Skillwork,

Plank hold Max time
Pullup hold at bottom position Max time
Pullup hold at top position Max time

Posted by Jeff Martin on 04/17

Thursday, April 19th

CrossFit Kids - Finish Line

CrossFit Kids action photo - Pict0135

Big Dawgs:

Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (35-40#)
Run 400

The Porch:

Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (25-30#)
Run 400

Pack:

Run 200
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (15-20#)
Run 200

Puppies:

Run 100
6 Rounds of Tabata Squats
6 Rounds of Tabata Push-press (5-10#)
Run 100

Buttercups:

Run 50
4 Rounds of Tabata Squats
4 Rounds of Tabata Push-press (3-5#)
Run 50

Post the lowest number of reps done in a round for tabata squats and push press, as well as how you felt about the workout.

Posted by Jeff Martin on 04/18

Friday, April 20th 2007

CrossFit Kids - Creating healthy habits for life CrossFit Kids action photo - Pict0188

Brand X Kids in the CrossFit Kids Fran Competition
Emails will be going out this weekend to the winners!

For Kids, Max pushups and Max squats are without a break. 
As soon as a break or rest
takes place we count it and move to the next exercise.

Runny Pushy Lynnette

Big Dogs

5 rounds
Run 200M
Max Pushups
Max Squats

Porch

4 rounds
Run 200M
Max Pushups
Max Squats

Packmembers

3 rounds
Run 200M
Max Pushups
Max Squats

Puppies

3 rounds
Run 100M
Max Pushups Assisted or elevated
Max Squats

Posted by Jeff Martin on 04/19

Saturday, April 21st 2007

CrossFit Kids Creating the Future of FitnessCrossFit Kids action photo - Keegan_crossfit_kids

Keegan J.  ( 3 ) of   CrossFitSoCal  gets honorable mention in the CrossFit Kids Fran competition

Burpee pullup ladder

Big Dogs

Warm up with a 400M Run

12 Burpees
1 Pullup
11 Burpees
2 Pullups
10 Burpees
3 Pullups

etc.... to

1 Burpee
12 Pullups

Packmembers

Warm up with a 400M Run

9  Burpees
1 Pullup
8  Burpees
2 Pullups
7  Burpees
3 Pullups

etc.... to

1 Burpee
9 Pullups

Puppies

Warm up with a 200M Run

6 Burpees
1 Pullup Assisted or Jumping
5 Burpees
2 Pullups
4 Burpees
3 Pullups

etc.... to

1 Burpee
6 Pullups

Posted by Jeff Martin on 04/20

Sunday, April 22nd

CrossFit Kids - Strong Work!

CrossFit Kids action photo - Justin_crossfit_kids

Justin from  CrossFit Kids Fairfield County in the CrossFit Kids Fran Competition.

Big Dawgs:
21-15-9

Knees to Elbows
Ring Dips

The Porch:
15-12-9

Knees to Elbows
Ring Dips

Pack:
15-12-9

Hanging Knees Tucks
Bar Dips

Puppies:
12-9-6

Hanging Knees Tucks
Bench Dips

Posted by Jeff Martin on 04/21

Monday, April 23rd

CrossFit Kids - Assisted Pull ups

CrossFit Kids action photo - Primal_crossfit_kids

Primal Fitness - CrossFit Kids Fran Competition

Set up 3-5 cans in your yard, spaced about 5 feet apart. Then grab a soccer ball and 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 04/22

Tuesday April 24th, 2007

CrossFit Kids - Weightlifting for kids

CrossFit Kids action photo - Pict0007

Big Dawgs:

For time:
40 Wall-ball 
40 Pull-ups
25 Wall-ball
25 Pull-ups
10 Wall-ball
10 Pull-ups

Use 10-14 pound medicine ball launched to a target 8 feet above the ground.

Porch:

For Time:
30 Wall-ball
30 Pull-ups
20 Wall-ball
20 Pull-ups
10 Wall-ball 
10 Pull-ups

Use10-14 pound medicine ball launched to a target 8 feet above the ground.

Pack:

For Time
25 Wall-ball 
25 Jumping Pull-ups
15 Wall-ball 
15 Jumping Pull-ups
5  Wall-ball
5 Jumping Pull-ups

Use 6-8 pound medicine ball launched to a target 6-8 feet above the ground.

Puppies:

For Time:
20 Wall-ball 
20 Jumping Pull-ups
10 Wall-ball 
10 Jumping Pull-ups
5  Wall-ball
5 Jumping Pull-ups

Use 3-5 pound medicine ball launched to a target 5-6 feet above the ground.

If you do not have a medicine ball the common sub is dumbbell thrusters. For a 10# medicine ball use two 10# dumbbells. Scale the weight down for pack and puppies.

Posted by Jeff Martin on 04/23

Wednesday, April 25th

CrossFit Kids - Swinging

CrossFit Kids action photo - Crossfit_kids_nc_monkey_bars

Big Dawgs:

8 Rounds Tabata Broad Jumps
Rest 4 Minutes
8 Rounds Tabata Broad Jumps
Rest 4 Minutes
8 Rounds Tabata Broad Jumps

The Porch:

6 Rounds Tabata Broad Jumps
Rest 4 Minutes
6 Rounds Tabata Broad Jumps
Rest 4 Minutes
6 Rounds Tabata Broad Jumps

Pack:

4 Rounds Tabata Broad Jumps
Rest 4 Minutes
4 Rounds Tabata Broad Jumps
Rest 4 Minutes
4 Rounds Tabata Broad Jumps

Puppies:
8 Rounds Tabata Broad Jumps
Rest 4 Minutes
8 Rounds Tabata Broad Jumps

Posted by Jeff Martin on 04/24

Wednesday, April 26th

CrossFit Kids - Balance

CrossFit Kids action photo - Jane_crossfitkids

Big Dawgs:

8 Muscle ups
Run 800 M
6 Muscle ups
Run 600 M
4 Muscle ups
Run 400 M
2 Muscle ups
Run 200 M

The Porch:

8 Seated Muscle ups
Run 800 M
6 Seated Muscle ups
Run 600 M
4 Seated Muscle ups
Run 400 M
2 Seated Muscle ups
Run 200 M

Pack:

6 Jumping Muscle ups
Run 600 M
4 Jumping Muscle ups
Run 400 M
2 Jumping Muscle ups
Run 200 M
1 Jumping Muscle up
Run 100 M

Puppies:

4 Squat Muscle ups
Run 400 M
2 Squat Muscle ups
Run 200 M
1 Squat Muscle up
Run 100 M

Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips.  Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips.  Sub the pull ups and dips 1/1 for muscle ups.

Please visit the CrossFit Kids video page to view the muscle up tutorial and false grip videos.

Posted by Jeff Martin on 04/25

Friday, April 27th 2007

CrossFit Kids Running and Sports ConditioningCrossFit Kids action photo - Pict0149_2

Big Dogs

5 Rounds

Run 200M
10 Pullups
10 Push Press 45 #

Porch

5 rounds

Run 200M
10 pullups
10 Push Press 35#

Packmembers

5 rounds

Run 200M
10 pullups
10 Push Press 25#

Puppies

3 rounds

Run 200M
10 pullups/jumping or assisted
10 Push Press 10-15#

Posted by Jeff Martin on 04/26

Saturday, April 28th

CrossFit Kids - NC

CrossFit Kids action photo - Nc_crossfit_kids

Big Dawgs:
3 rounds

Run 200 M
15 Sumo Deadlift High Pull (25-35#)
15 Slam Ball (15-20#)

The Porch:
3 rounds

Run 200 M
15 Sumo Deadlift High Pull (20-25#)
15 Slam Ball (12-15#)

Pack:
3 rounds

Run 100 M
10 Sumo Deadlift High Pull (10-15#)
10 Slam Ball (8-10#)

Puppies:
3 rounds

Run 100 M
10 Sumo Deadlift High Pull (25-35#)
10 Slam Ball (5-8#)

Posted by Jeff Martin on 04/27

Sunday, April 29th

CrossFit Kids - Class

CrossFit Kids action photo - Fran_workout_april_07

Northshore CrossFit Kids - CrossFit Kids Fran Competition

Big Dawgs:
How many rounds can you complete in 20 minutes of:

2 Rope climb
15 Push ups

The Porch:
How many rounds can you complete in 15 minutes of:

2 Rope climb
15 Push ups

Pack:
How many rounds can you complete in 12 minutes of:

1 Rope climb
10 Push ups

Puppies:
How many rounds can you complete in 10 minutes of:

2 Beginner Rope climb
8 Push ups

Buttercups:
How many rounds can you complete in 10 minutes of:

1 Rope climb
8 Box Push ups

Posted by Jeff Martin on 04/28

Tuesday, May 1st 2007

Happy Birthday Duncan

CrossFit Kids firehose Races

CrossFit Kids action photo - Pict0138_2

Big Dogs

5 rounds

Nine Becks Burpees
Nine Kettlebell Swings 16kg
Nine Medicine Ball Throw for distance 14#

Packmembers

4 rounds

Nine Becks Burpees
Nine Kettlebell Swings 8-12kg
Nine Medicine Ball Throw for distance 8-10#

Puppies

3 rounds

Nine Becks Burpees
Nine Kettlebell Swings 4kg
Nine Medicine Ball Throw for distance 4-6#

Posted by Jeff Martin on 04/30

 




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