Monday, April 2nd
CrossFit Kids - Pirate Races
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.
Tuesday April 3rd, 2007
CrossFit Kids - Increase Focus and Intensity
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.
Wednesday, April 4th
CrossFit Kids - Ring Pull ups CrossFit Kids Fran Competition
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:
- 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.
Thursday April 5th,2007
CrossFit Kids - Dodgeball
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
Friday April 6th, 2007
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
Saturday, April 7th
Crossfit Kids - Thrusters
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
Sunday, April 8th
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)
Monday April 9th, 2007
CrossFit Kids - hopes you had a wonderful Easter Holiday !
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
Tuesday, April 10th
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
Wednesday, April 11th
CrossFit Kids - Trail Run!
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
Thursday, April 12th
Crossfit Kids - Gus
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!
Friday April 13th, 2007
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
Saturday, April 14th
CrossFit Kids - CrossFit Kids Dodgeball
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!
Sunday April 15th 2007
CrossFit Kids Push ups
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
Monday, April 16th
CrossFit Kids - Broad Jump
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.
Tuesday, April 17th
CrossFit Kids - Whoops!
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.
Wednesday April 18th 2007
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
Thursday, April 19th
CrossFit Kids - Finish Line
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.
Friday, April 20th 2007
CrossFit Kids - Creating healthy habits for life 
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
Saturday, April 21st 2007
CrossFit Kids Creating the Future of Fitness
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
Sunday, April 22nd
CrossFit Kids - Strong Work!
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
Monday, April 23rd
CrossFit Kids - Assisted Pull ups
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.
Tuesday April 24th, 2007
CrossFit Kids - Weightlifting for kids
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.
Wednesday, April 25th
CrossFit Kids - Swinging
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
Wednesday, April 26th
CrossFit Kids - Balance
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.
Friday, April 27th 2007
CrossFit Kids Running and Sports Conditioning
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#
Saturday, April 28th
CrossFit Kids - NC
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#)
Sunday, April 29th
CrossFit Kids - Class
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
Tuesday, May 1st 2007
Happy Birthday Duncan
CrossFit Kids firehose Races
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#
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 ]