Wednesday, May 2nd

CrossFit Kids - Sumo Deadlift High Pulls

CrossFit Kids action photo - Crossfit_kids_sumos1

Big Dawgs:
10 Rounds of:

Five Pull-ups
Five Push-ups
Five Squats
Five Sit-ups

The Porch:
7 Rounds of:

Five Pull-ups
Five Push-ups
Five Squats
Five Sit-ups
Five Supermans

Pack:
7 Rounds of:

Three Beginner Pull-ups
Three Push-ups
Three Squats
Three Sit-ups

Puppies:
5 Rounds of:

Three Beginner Pull-ups
Three Push-ups
Three Squats
Three Sit-ups

Wall push ups or box push ups are okay.

Posted by Jeff Martin on 05/01

Thursday, May 3rd

CrossFit Kids - Climb a Rope!

CrossFit Kids action photo - Cfkjackrope

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 05/02

Friday May 4th 2007

CrossFit Kids - stay active !

CrossFit Kids action photo - Pict0133

One handed Cartwheel Practice !

Big Dogs

6 rounds

Sprint 50M
Broad Jump 50M
15 Pullups

Porch

5 rounds

Sprint 50M
Broad Jump 50M
15 Pullups

Packmembers

4 rounds

Sprint 50M
Broad Jump 50M
10 Pullups/ Jumping or assisted

Puppies

3 rounds

Sprint 50M
Broad Jump 50M
10 Pullups/ Jumping or assisted

Posted by Jeff Martin on 05/03

Saturday, April 5th

CrossFit Kids  - Ball Slams

CrossFit Kids action photo - Maggia_ball_slams

"Keegan"

Big Dawgs
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups
3 rounds

100m
10 Pushups
10 Knee-ups

Posted by Jeff Martin on 05/04

Sunday, April 6th

CrossFit Kids - Sumo Deadlift High Pull

CrossFit Kids action photo - Crossfit_kids_sumos_0042

Big Dawgs:

35-45# Powerclean 15 reps

8 Rounds Tabata Squats

35-45# Powerclean 15 reps

8 Rounds Tabata Squat

The Porch:

25-35# Powerclean 15 reps

8 Rounds Tabata Squats

25-35# Powerclean 15 reps

8 Rounds Tabata Squat

Pack:

15-20# Powerclean 12 reps

6 Rounds Tabata Squats

15-20# Powerclean 12 reps

6 Rounds Tabata Squat

Puppies:

5-10# Powerclean 10 reps

4 Rounds Tabata Squats

5-10# Powerclean 10 reps

4 Rounds Tabata Squat

Posted by Jeff Martin on 05/05

Monday, April 7th

CrossFit Kids - Sled Pull

CrossFit Kids action photo - Crosfit_kids_sled

Big Dawgs:

Push Press
5-5-5-5-5

Back Squat
5-5-5-5-5

Rest Then

On the first minute do :
1 Pull-up
1 Dip
1 Sit-up

On the second minute do :
2 Pull-ups
2 Dips
2 Sit-ups

On the third minute do :
3 Pull-ups
3 Dips
3 Sit-ups

Record rounds completed and loads used for the back squat and push press.

Pack and Puppies:

On the first minute do :
1 Beginner Pull-up
1 Bench Dip
1 Sit-up

On the second minute do :
2 Beginner Pull-ups
2 Bench Dips
2 Sit-ups

On the third minute do :
3 Beginner Pull-ups
3 Bench Dips
3 Sit-ups

Record rounds completed.

Posted by Jeff Martin on 05/06

Tuesday, May 8th 2007

CrossFit Kids Learning the Kettlebell and dumbell snatchCrossFit Kids action photo - Pict0141

For a kids kettlebell workout courtesy of CF Central Scotland,
Check out the upcoming May  15 2007 Issue of CrossFIt Kids Magazine

Broomstick 1/2 mile

Big Dawgs:
15 Back squats,
15 Front Squats,
15 Overhead Squats,
Run 200 meters,
15 Shoulder Press,
15 Push Press,
15 Push-Jerk,
Run 200 meters,
25 Hang Squat Cleans,
Run 200 meters,
25 Snatches,
Run 200 meters.

Pack:
10 Back squats,
10 Front Squats,
10 Overhead Squats,
Run 200 meters,
10 Shoulder Press,
10 Push Press,
10 Push-Jerk,
Run 200 meters,
10 Hang Squat Cleans,
Run 200 meters,
10 Snatches,
Run 200 meters.

Puppies:
5 Back squats,
5 Front Squats,
5 Overhead Squats,
Run 100 meters,
5 Shoulder Press,
5 Push Press,
5 Push-Jerk,
Run 100 meters,
5 Hang Squat Cleans,
Run 100 meters,
5 Snatches,
Run 100 meters.

Posted by Jeff Martin on 05/07

Wednesday, April 9th

CrossFit Kids - Playing with Medicine Balls

CrossFit Kids action photo - Darby_wall_ball

Big Dawgs:

Three rounds:
15 Pull-ups
30 Wallball shots (10-14# / 8 foot target)

The Porch:

Three rounds:
10 Pull-ups
20 Wallball shots (10-14# / 8 foot target)

Pack:

Three rounds:
10 Beginner Pull-ups
20 Wallball shots (6-8# / 6 foot target)

Puppies:

Three rounds:
8 Jumping or Beginner Pull-ups (Any combination of the two is okay)
15 Wallball shots (4-6# / 5 foot target)

Posted by Jeff Martin on 05/08

Thursday, April 10th

CrossFit Kids action photo - Maggie_slam

Big Dawgs:

Clean and Jerk 20 reps (45-50#)
Run 800 M or Row 1000M
Clean and Jerk 20 reps (45-50#)

The Porch:

Clean and Jerk 20 reps (35-40#)
Run 800 M or Row 1000M
Clean and Jerk 20 reps (35-40#)

Pack:

Clean and Jerk 15 reps (25-30#)
Run 600 M or Row 800M
Clean and Jerk 15 reps (25-30#)

Puppies:

Clean and Jerk 15 reps (10-15#)
Run 400 M or Row 800M
Clean and Jerk 15 reps (10-15#)

Buttercups:

Clean and Jerk 12 reps (PVC-10#)
Run 600 M or Row 800M
Clean and Jerk 12 reps (PVC-10#)

If you are unfamiliar with the movement please check the CrossFit Kids video page for a short vid showing the clean.

Posted by Jeff Martin on 05/09

Friday May 11th, 2007

CrossFit Kids Swing

CrossFit Kids action photo - Pict0149

Create an Obstacle Couse !

Use a space about 50M x 25M
Use any type ball, things to jump over (paralettes are great if you have them, you can go under and over) things to jump onto- box jumps
(tires) and some dumbells

Create a course where you can
army crawl a distance
jump over and go under something
Do frog hops, seal walks or roving pushups
Run & Carry a ball the length of your area or around the area
Sprint up one side & lunge the other in quick succession.
Do pushups at one corner, squats at another
Dumbbell Push press 5x , then Dumbell Thrusters 5x
Broad Jump the length of the course
Stairs are good for box jumps too !
Do Situps holding the ball
Can you climb a tree too ? Make it part of the course !

Time yourself ! Be creative- have Mom & Dad help and post your times and ideas here !

Posted by Jeff Martin on 05/10

Saturday, April 12th

CrossFit Kids - P.T. Test

CrossFit Kids action photo - Crossfit_kids_caber_toss_1

P.T. Test

Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held

Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)

Max Pull ups ( To Failure)
Full extension at bottom to chin over bar

Broad Jump (Distance)
Measure distance covered

Complete the test and report your scores here!

When complete practice cartwheels and front rolls for 10 minutes.

Posted by Jeff Martin on 05/11

Sunday, May 13th

CrossFit Kids - "Helen"

CrossFit Kids action photo - Kegan_kettlebell_crossfit_kids

Big Dawgs:
3 Rounds

Run 400 M
21 Kettlebell Swings (24-36#)
12 pull ups


The Porch:

3 Rounds

Run 200 M
21 Kettlebell Swings (20-24#)
12 pull ups


Pack:
3 Rounds

Run 200 M
15 Kettlebell Swings (10-15#)
6 pull ups or assisted pull ups (Use a combination of Regular, Assisted or Beginner Pull ups to reach your target number)

Puppies:
3 Rounds

Run 100 M
15 Kettlebell Swings (5-10#)
6 Pull ups (Use a combination of Regular, Assisted or Beginner Pull ups to reach your target number)

Posted by Jeff Martin on 05/12

Monday, May 14th

CrossFit Kids - Triple Extension!

CrossFit Kids action photo - Davidthrowforheight

Big Dawgs:

Back Squats
5-5-5-5-5

Push Press
5-5-5-5-5

3 rounds
5 Dumbbell Snatches Left Hand (20-25#)
5 Dumbbell Snacthes Right Hand (20-25#)
10 Handstand Push ups (to Pillow or Pad)
1 Rope climb

The Porch:

3 rounds
5 Dumbbell Snatches Left Hand (20-25#)
5 Dumbbell Snacthes Right Hand (20-25#)
10 Handstand Push ups
1 Rope climb

Pack:

3 rounds
5 Dumbbell Snatches Left Hand (10-12#)
5 Dumbbell Snacthes Right Hand (10-12#)
10 Assisted Handstand Push ups
1 Rope climb

Puppies:

3 rounds
5 Dumbbell Snatches Left Hand (5-10#)
5 Dumbbell Snacthes Right Hand (5-10#)
10 Assisted Handstand Push ups
1 Beginner Rope climb

Posted by Jeff Martin on 05/13

Tuesday, May 15th

CrossFit Kids - Gymnastics

CrossFit Kids action photo - Pict0051

Big Dawgs:
5 Rounds

2 Muscle ups
5 Handstand Push ups

The Porch:
5 Rounds

2 Jumping Muscle ups
5 Handstand Push ups

Pack:
5 Rounds

2 Seated Muscle ups
5 Pillow Handstand Push ups

Puppies:
4 Rounds

2 Squat Muscle ups
5 Assisted Handstand Push ups

Buttercups:
3 Rounds

2 Assisted Muscle ups
5 Assisted Handstand Push ups

See video page for muscle up tutorial and progressions.

Posted by Jeff Martin on 05/14

Wednesday, May 16th

CrosFit Kids - Coaching!

CrossFit Kids action photo - Cfk_fran2used

"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 35-45#

The Porch:
Use 25-35#

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 05/15

Thursday, May 17th

CrossFit Kids - Upside Down

CrossFit Kids action photo - Pict0129

Big Dawgs:
5 Rounds

Run 200 M
5 L Pull ups
10 Broad Jumps

Porch:
5 Rounds

Run 200 M
5 Pull ups
10 Broad Jumps
L sit for time

Pack:
5 Rounds:

Run 100 M
5 Pull ups
10 Broad Jumps
Tuck sit for time

Puppies:
4 Rounds:

Run 50 M
5 Beginner Pull ups
8 Broad Jumps
Tuck sit for time

Buttercups:
3 Rounds:

Run 50 M
5 Beginner Pull ups
5 Broad Jumps
Tuck sit for time

May edition of the CrossFit Kids Magazine is now available:

Kettlebell Workout for kids from CrossFit Central Scotland!

Soccer Workouts from CrossFit Manchester!

CrossFit 101 - Strength

Seeing with a CrossFit Eye!

Posted by Jeff Martin on 05/16

Friday May 18th, 2007

CrossFit Kids action photo - Pict0194_edited

Helen as rx'd  (today)

David S. age 16       7:40
Connor M. Age 15   8:41

with 16kg KB
Keegan M. Age 13  8:58 

Little Helen

Big Dawgs:
3 Rounds
Run 400 M
21 Kettlebell Swings X 30 # dumbbell (or 16kg KB)
12 pull ups

Porch :

3 Rounds
Run 400 M
21 Kettlebell Swings X 15-25# dumbbell (or 12kg KB)
12 pull ups

Pack:
3 Rounds
Run 200 M
15 Kettlebell Swings X 10-15# dumbbell  (or 8 kg KB)
6 pull ups or 12 assisted pull ups

Puppies:
3 Rounds
Run 100 M
15 Kettlebell Swings X 3-8# dumbbell ( or 4kg KB)
6 Assisted pull ups

Posted by Jeff Martin on 05/17

Saturday, May 19th

CrossFit Kids - Funky Fran

CrossFit Kids action photo - Beginner_pull_ups_crossfit_kids

Big Dawgs:
21-15-9
Heaving Snatch Balance X 30-40#
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

Posted by Jeff Martin on 05/18

Sunday, May 20th

CrossFit Kids - Big Sister

CrossFit Kids action photo - Dumbbel_swings_crossfit_kids

Colleen & Jerk


For 7 minutes, perform one dumbbell clean and three jerks at the end of the clean for a count of one. Work on form.
Report your total reps to comments.

Big Dogs
20-25# Dumbbells

The Porch:
15-20# Dumbbells

Packmembers
8-10# Dumbbells

Puppies
4-6# Dumbbells

Posted by Jeff Martin on 05/19

Monday, May 20th

CrossFit Kids - Kettlebells

CrossFit Kids action photo - Delaney_kettlebell_crossfit_kids

Big Dawgs:
7 rounds

Sprint 400 M
Walk 400 M

The Porch:
5 rounds

Sprint 400 M
Walk 400 M

Pack:
4 rounds

Sprint 400 M
Walk 400 M

Puppies:
4 rounds

Sprint 200 M
Walk 400 M

Buttercups:
4 rounds

Sprint 100 M
Walk  200 M

Posted by Jeff Martin on 05/20

Tuesday, May 22nd

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

Compare to 4/12/07

Post your time to comments!

Posted by Jeff Martin on 05/21

Wednesday, May 22nd

CrossFit - Toontown

CrossFit Kids action photo - Crossfit_disney

CrossFit Kids - Box Jumps MOV

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.

Compare to 4/17/07

Posted by Jeff Martin on 05/22

Thursday, May 24th

CrossFit Kids - Dumbbell Squats

CrossFit Kids action photo - Crossfit_kids_dumbbell_squats

CrossFit Kids action photo - Crossfit_kids_dumbbell_squats_2

Big Dawgs:
Back Squat
5-5-5-5-5

Push Press
5-5-5-5-5

21-15-9

Broad Jumps
Dumbbell Snatch, 25-30# Alt. Hands
Pull ups

The Porch:
21-15-9

Broad Jumps
Dumbbell Snatch, 20-25# Alt. Hands
Pull ups

Pack:
15-12-9

Broad Jumps
Dumbbell Snatch, 10-15# Alt. Hands
Beginner Pull ups

Puppies:
15-12-9

Broad Jumps
Dumbbell Snatch, 5-10# Alt. Hands
Assisted or Jumping Pull ups

Posted by Jeff Martin on 05/23

Friday May 25th, 2007

CrossFit Kids action photo - Cfkidssarasquat

CrosFit Kids Squat

Tabata

20 seconds of work followed by ten seconds of rest for each of the following exercises. Complete the required number of rounds for each exercise completely, before moving to the next exercise. Rest exactly one minute between exercises. Count the number of reps for each round and post the lowest number for each exercise,
to comments.

Big Dawgs
8 rounds or four minutes each exercise

Squats
D Ball slams 12 #
Mountain Climbers
Rope Climb
Lateral Hops

Packmembers and Puppies

6 rounds or 3 minutes each exercise

Squats
D Ball slams 4-8#
Mountain Climbers
Rope Climb or beginner rope climbs
Lateral Hops

Posted by Jeff Martin on 05/24

Saturday, May 26th

CrossFit Kids - Fight Gone  Bad

CrossFit Kids action photo - Connor_fight_gone_bad

Connor third round 'Fight Gone Bad'

Big Dawgs:
5 Rounds

20 Push-ups
10 Back squat, bodyweight
20 Sit-ups

The Porch:
5 Rounds

20 Push-ups
10 Back squat, 1/2 bodyweight
20 Sit-ups

Pack:
4 Rounds

20 Push-ups
10 Back squat, 1/4 bodyweight
20 Sit-ups

Puppies:
4 Rounds

15 Box Push-ups
10 Back squat, 10-15#

15 Sit-ups

Buttercups:
3 Rounds

10 Box Push-ups
5 Back squat, PVC pipe or broomstrick

10 Sit-ups

Posted by Jeff Martin on 05/25

Sunday, May 27th

CrossFit Kids - Functional Fitness For Kids

CrossFit Kids action photo - Septnov2005_694

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Pad Handstand Push ups
Dips
Push ups

Pack:
12-9-6

Pad or Assisted Handstand Push ups
Bench Dips
Push ups

Puppies:
Assisted Handstand Push ups
Bench Dips
Box Push ups

Posted by Jeff Martin on 05/26

Monday, May 28th

CrossFit Kids - Climb

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 05/27

Tuesday May 29th, 2007

CrossFit Kids Partcipate in the Trevor Win'e Memorial Day Challenge

CrossFit Kids action photo - Pict0010

Happy Memorial Day.

CrossFit Kids would like to thank our men and women in the armed forces for their incredible service to our country.  Today we remember our fallen heroes.

CrossFIt Kids Team
Matt R              10
Coutrtney D    10
Delaney T         8
Duncan M         9

Two team members can work at any time, each exercise is completed before moving to the next.
The workout was scaled for kids to:


100 Pullups from seated position
200 Pushups on tire
300 Situps
400 Squats

Our CrossFit Kids team Rocked ! They did the workout in 18:18  and contributed one cooling vest to the troops ! Go CrossFit Kids !
If you have a group of four do the workout as described above or solo, only the big Dawgs should do this one solo.

Big Dawgs

50 Pullups
100 Push ups
150 Situps
200 squats

Posted by Jeff Martin on 05/28

Wednesday, May 30th

CrossFit Kids - Happy Birthday!

CrossFit Kids action photo - Crossfit_kids_dumbbell_thrusters_br

"Anna"

Big Dawgs:

Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 25-30#
Run 200 M
15 reps Dumbell Thrusters, 25-30#
Pull-ups (max set)

The Porch:
Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 15-20#
Run 200 M
15 reps Dumbell Thrusters, 15-20#
Pull-ups (max set)

Pack:
Run 200 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 10-15#
Run 100 M
15 reps Dumbell Thrusters, 10-15#
Pull-ups (max set)
Run 200 m

Puppies:
Run 100 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 5-10#
Run 50 M
15 reps Dumbell Thrusters, 5-10#
Beginner Pull-ups (max set)
Run 100 m

Buttercups:
Run 50 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 3-5#
Run 25 M
15 reps Dumbell Thrusters, 3-5#
Beginner Pull-ups (max set)
Run 50 m

If you have trouble with the beginner pull ups, it is okay to use your legs for an assist.

Posted by Jeff Martin on 05/29

Thursday May 31st, 2007

CrossFit Kids 3-2-1- Squat !

CrossFit Kids action photo - Cfk_squats_memdaychallenge07

PLAY DAY! Practice Handstands and Front Rolls for Ten Minutes. Then gather some friends and play CrossFit Freeze tag!
Posted by Jeff Martin on 05/30

Friday,  June 1st 2007

CrossFit Kids  play LaCrosse

CrossFit Kids action photo - Cfklacrossekatie52907

Big Dawgs

21-18-15-12-9
Box Jump 20" -24" Box
Goblet Squats with 15 # DB
Pushups

Porch

18-15-12-9
Box Jump 20" Box
Goblet Squats with 10 # DB
Pushups

Packmembers

18-15-12-9
Box Jump 15-18"" Box
Goblet Squats with 5-8 # DB
Pushups

Puppies

15-12-9
Box Jump 10-15"" Box
Goblet Squats with 3-5 # DB
Pushups- elevated

Posted by Jeff Martin on 05/31

 




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