Saturday, June 2nd 2007

CrossFit Kids Push Press and Functional exercise

CrossFit Kids action photo - Cfkduncpackpress

Big Dawgs

7 rounds

Sprint 100M
25 x Push Press 45#
25 Push ups

Porch

6 rounds

Sprint 100M
25 x Push Press 35#
25 Push ups

Packmembers

5 rounds

Sprint 100M
20 x Push Press 25#
20 Push ups

Puppies

4 rounds

Sprint 100M
15 x Push Press 15#
15 Push ups

Posted by Jeff Martin on 06/01

Sunday, June 3rd

CrossFit Kids - Swim

CrossFit Kids action photo - Crossfit_kids_swimthomas

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 06/02

Monday, June 3rd

CrossFit Kids - Play

CrossFit Kids action photo - Pict0168

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

Posted by Jeff Martin on 06/03

Tuesday June 5th 2007

CrossFit Kids Goblet squatsCrossFit Kids action photo - Cfksaragobletsquat1

"Jumping Triplets "

Big Dawgs

5 rounds
20 x Tuck Jumps
20 x Broad Jumps
20 x Vertical Jumps
1 50 M Chariot drag @ 40% bodyweight

Porch

4 rounds
20 x Tuck Jumps
20 x Broad Jumps
20 x Vertical Jumps
1 50 M Chariot drag @ 30% bodyweight

Packmembers

3 rounds
15 x Tuck Jumps
15 x Broad Jumps
15 x Vertical Jumps
1 50 M Chariot drag @ 25% bodyweight

Puppies

3 rounds
10 x Tuck Jumps
10 x Broad Jumps
10 x Vertical Jumps

1 50 M Chariot drag @ 20% bodyweight

See CrossFit Kids Magazine December 2006 Issue  13 on how to build a chariot / sled

Posted by Jeff Martin on 06/04

Wednesday, June 6th

CrossFit Kids - Precious

CrossFit Kids action photo - Cglassman

"Colleen's Little Sister"

For 7 minutes alternate the folowing:
Clean for one minute
Jerk for one minute

Post 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 06/05

Thursday, June 9th

CrossFit Kids - Pirate Races!

CrossFit Kids action photo - Pict0048

Big Dawgs:
21-15-9

Front Squat (45-50#'s)
Pull ups

The Porch:
21-15-9

Front Squat (25-35#'s)
Pull ups

Pack:
15-12- 9

Front Squat (15-25#'s)
Pull ups (Beginner or Jumping okay)

Puppies:
21-15-9

Front Squat (PVC-10#'s)
Pull ups (Beginner or Assisted okay)

Posted by Jeff Martin on 06/06

Friday, June 8th

CrossFit Kids - Happy Birthday Connor D.

CrossFit Kids action photo - Pull_ups_crossfit_kids

Big Dawgs
21-15-9

Sotts Presses (15-20#)
Pull ups
Box Jumps

The Porch
15-12-9

Sotts Presses (15#)
Pull ups
Box Jumps

Pack
15-12-9

Sotts Presses (15-20#)
Pull ups
Box Jumps

Puppies
15-12-9

Sotts Presses (PVC-5#)
Pull ups (Beginner or Jumping)
Box Jumps

Buttercups
12-9-6

Sotts Presses (PVC#)
Pull ups (Assisted or Jumping)
Box Jumps

Posted by Jeff Martin on 06/08

Saturday, June 9th 2007

CrossFit Kids - Fast and Strong CrossFit Kids action photo - Cfkhomeplay

Big Dawgs

12 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (20 " Box)
Sprint 25 M
10 Kettlebell Swings 12kg

Packmembers

9 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (15-18" Box)
Sprint 25 M
10 Kettlebell Swings 8kg

6 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (10 " Box)
Sprint 25 M
10 Kettlebell Swings 4 kg

Increase difficulty by adding a (relatively ) heavy medicine ball to hold for all jumps at box and tire.

Posted by Jeff Martin on 06/08

Sunday , June 10th

CrossFit Kids - Freeze Tag!

CrossFit Kids action photo - Crossfit_kids_tag_2

Get a group of friends together to play 15 minutes of CrossFit freeze tag.  All the normal rules apply except to get "Unfrozen" if you are tagged you must do:
10 Squats (first 5 minutes)
10 Push ups (second 5 minutes)
5 Burpees (third 5 minutes)

Posted by Jeff Martin on 06/09

Monday, June 11th

CrossFit Kids - Second Degree

CrossFit Kids action photo - Img_1357_v2

Congratulations Connor Martin.  Brand X's first ever second degree black belt.

Big Dawgs:
21-15-9

Handstand Push ups
Deadlifts (65-75#)

The Porch

21-15-9

Assisted Handstand Push ups
Deadlifts (50-60#)

Pack
15-12-9

Assisted Handstand Push ups
DB Deadlifts (15-25#DB)

Puppies
15-12-9

Assisted Handstand Push ups
DB Deadlifts (8-15#DB)

Posted by Jeff Martin on 06/10

Tuesday, June 12th

CrossFit Kids - Swings

CrossFit Kids action photo - Crossfit_kids_kettlebell_swings

Big Dawgs: 

Run 1200 M
63 Kettlebell Swings X 30 # dumbbell (or 16kg KB)
36 pull ups

Porch :

Run 1200 M
63 Kettlebell Swings X 15-25# dumbbell (or 12kg KB)
36 pull ups

Pack:
 
Run 600 M
30 Kettlebell Swings X 10-15# dumbbell  (or 8 kg KB)
18 pull ups or 36 assisted pull ups

Puppies:

Run 400 M
30 Kettlebell Swings X 3-8# dumbbell ( or 4kg KB)
18 Assisted pull ups

Posted by Jeff Martin on 06/11

Wedneday, June 13th

Crossfit Kids - Sled Pull

CrossFit Kids action photo - Pict0157

'Chipper'

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 06/12

Thursday, June 14th

CrossFit Kids - End of the school year!

CrossFit Kids action photo - Cfktennisbaseball

Big Dawgs:
5 Rounds

2 Muscle ups
10 Thrusters, 45#

The Porch:
5 Rounds

2 Jumping Muscle ups
10 Thrusters, 35#

Pack:
5 Rounds

2 Seated Muscle ups
10 Thrusters, 15 - 25#

Puppies:
4 Rounds

2 Squat Muscle ups
5 Thrusters, 8-10#

Buttercups:
3 Rounds

2 Assisted Muscle ups
5 Thrusters, PVC-5#

See video page for muscle up tutorial and progressions.

Posted by Jeff Martin on 06/13

Friday June 15th, 2007

The Situp  featured in The June 15th Issue of CrossFit Kids e- MagazineCrossFit Kids action photo - Pict0133_2

Big Dawgs

21-18-15-12-9
Sprawls
Medicine Ball throw for height 14#
Tuck Jumps
Pushups

Porch

21-18-15-12-9
Sprawls
Medicine Ball throw for height 10#
Tuck Jumps
Pushups

Packmembers

18-15-12-9
Sprawls
Medicine Ball throw for height 8-10#
Tuck Jumps
Pushups Elevated if needed

Puppies

15-12-9
Sprawls
Medicine Ball throw for height 4-6#
Tuck Jumps
Pushups

Posted by Jeff Martin on 06/14

Saturday June 16th, 2007

CrossFit Kids action photo - Pict0136

CrossFit Kids- Optimal Sports Conditioning Training for Athletes

Team Angie

Two person teams

Team member A will Perform the following exercise while Team member B rows.
Team will switch position every time team members have to break a set of exercises (rest)

Complete total number of each exercise before beginning the next.

Big Dawgs
100 Pullups
100 Pushups
100 Sit ups
100 Squats

Packmembers

75 Pullups
75 Pushups
75 Sit ups
75 Squats

Puppies

50 Pullups / assisted or seated
50 Pushups
50 Sit ups
50 Squats

Posted by Jeff Martin on 06/15

Sunday, June 17th

CrossFit Kids - Medicine Ball Sprints

CrossFit Kids action photo - Crossfit_kids_medicine_ball_sprint

Big Dawgs:
How many rounds can you do in 15 minutes of:

Run 200 M
15 Dumbbell Cleans (20-25#)

The Porch:
How many rounds can you do in 12 minutes of:

Run 200 M
10 Dumbbell Cleans (20-25#)

Pack:
How many rounds can you do in 10 minutes of:

Run 200 M
10 Dumbbell Cleans (10#)

Puppies:
How many rounds can you do in 8 minutes of:

Run 100 M
10 Dumbbell Cleans (5#)

Posted by Jeff Martin on 06/16

Monday, June 18th 2007

CrossFit Kids Big Dawgs

CrossFit Kids action photo - Cfkbigdawgsicon2_2
Happy Father's Day !
"Big Daddy"
Big Dawgs
50 Roving Pushups
50 Becks Burpees
50 Broad Jumps
50 Squats
50 Thrusters  (35 #)
50 Push Press 15 # DB's
Packmembers
40 Roving Pushups
40 Becks Burpees
40 Broad Jumps
40 Squats
40 Thrusters  (25 #)
40 Push Press 10 # DB's
Puppies
30 Roving Pushups
30 Becks Burpees
30 Broad Jumps
30 Squats
30 Thrusters  (15 #)
30Push Press 5-8 # DB's
Posted by Jeff Martin on 06/17

Tuesday, June 19th

CrossFit Kids -  Throw for Height

CrossFit Kids action photo - Davidthrowforheight

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings  (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings  (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (5-10#)
3 Squat Muscle ups

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 06/18

Wednesday, June 20th

CrossFit Kids - Firehose Races!

CrossFit Kids action photo - Pict0140

Big Dawgs:
3 rounds

Run  400 M
20 Push ups
10 Shoulder presses (35-45#)

The Porch:
3 rounds

Run  400 M
20 Push ups
10 Shoulder presses (25-35#)

Pack:
3 rounds

Run  200 M
10 Push ups
10 Shoulder presses (15-20#)

Puppies:
3 rounds

Run  100 M
10 Box Push ups
10 Shoulder presses (5-10#)

Connor (age 15) takes his second degree black belt test.  Post your time for the WOD and your thoughts on the test.

http://www.youtube.com/watch?v=AidzE2c6qII

Posted by Jeff Martin on 06/19

Thursday, June 21st 2007

CrossFit Kids Self Defense You have The right to Fight BackCrossFit Kids action photo - Crossfitkidsselfdefense

"Scrappy"

Big Dawgs
4 Rounds
Run 100 M   Sprawl  stand up
Run 50 M  Sprawl stand up
Run Backwards 25 M Sprawl stand up
50 Push ups
50 Box Jumps

Packmembers
3 Rounds
Run 100 M  Sprawl  stand up
Run 50 M  Sprawl stand up
Run Backwards 25 M Sprawl stand up
35 Push ups
35 Box Jumps

Puppies
3 Rounds
Run 50 M  Sprawl  stand up
Run 25 M  Sprawl stand up
Run Backwards 15 M Sprawl stand up
25 Push ups
25 Box Jumps

CrossFitKids Self Defense Certification Seminar July 21st 2007
email jeff.crossfitkids@gmail for more info

Posted by Jeff Martin on 06/20

Friday June 22nd 2007

CrossFit Kids  Medicine Ball DrillsCrossFit Kids action photo - Pict0193_2

Big Dawgs

5 rounds

14# medicine ball
3 Medicine Ball Sprints 25 M carry ball at chest height
15 Cowboy Squats hold medicine ball over head
15 Medicine Ball Situps situps with medicine ball placed on chest
15 Wall Ball Shots

Porch

5 rounds

10# medicine ball
3 Medicine Ball Sprints 25 M carry ball at chest height
15 Cowboy Squats hold medicine ball over head
15 Medicine Ball Situps situps with medicine ball placed on chest
15 Wall Ball Shots

Packmembers

4 rounds

8# medicine ball
2 Medicine Ball Sprints 25 M carry ball at chest height
10 Cowboy Squats hold medicine ball over head
10 Medicine Ball Situps situps with medicine ball placed on chest
10 Wall Ball Shots

Puppies

3 rounds

4-6# medicine ball
1 Medicine Ball Sprints 25 M carry ball at chest height
10 Cowboy Squats hold medicine ball over head
10 Medicine Ball Situps situps with medicine ball placed on chest
10 Wall Ball Shots

Posted by Jeff Martin on 06/21

Saturday, June 23rd

CrossFit Kids - Double Body Weight Back Squat!

CrossFit Kids action photo - Connorcfgpracticebs

Connor has been CrossFitting almost 4 years.  Careful programming and constant monitoring of form has brought him to this level.  For more info on strength programming for kids contact .(JavaScript must be enabled to view this email address) .

"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 06/22

Sunday, June 24th

CrossFit Kids - Anywhere

CrossFit Kids action photo - Pict0333

Big Dawgs:

Run 800 M
Max Muscle ups in 10 Minutes
Run 800 M


The Porch:

Run 800 M
Max Seated Muscle ups in 10 Minutes
Run 800 M

Pack:

Run 400 M
Max Seated Muscle ups in 5 Minutes
Run 400 M

Puppies:

Run 200 M
Max Squat Muscle ups in 5 Minutes
Run 200 M

June 19th WOD demo by Mags

Posted by Jeff Martin on 06/23

Monday, June 25th

CrossFit Kids - Back Squats

CrossFit Kids action photo - Keegancfgpracticebs

Big Dawgs:
5 Rounds

Run 200 M
10 Back Squats (65#)

The Porch:
5 Rounds

Run 200 M
10 Back Squats (45-55#)

Pack:
5 Rounds

Run 100 M
10 Back Squats (25-35#)

Puppies:
4 Rounds

Run 50 M
7 Back Squats (PVC-15#)

Posted by Jeff Martin on 06/24

Tuesday, June 26th

CrossFit Kids - Preparation

CrossFit Kids action photo - Keegan_deadlift_crossfit_kids

Big Dawgs:
21-15-9

Deadlifts (55-65#)
Ring Dips

The Porch:
21-15-9

Deadlifts (35-45#)
Ring Dips

Pack:
21-15-9

Deadlifts (15- 25#)
Jump to support or Bench dips

Puppies:
15-12-9

Deadlifts (10-15#)
Jump to support or Bench dips

Posted by Jeff Martin on 06/25

Wednesday, June 27th

CrossFit Kids - Playing Legos

CrossFit Kids action photo - Duncan_crossfit_legos

Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9   Broad jumps
9   Thrusters, 45#
9   Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9   Broad jumps
9   Thrusters, 30-40#
9    Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9   Broad jumps
9   Thrusters, 15-25#
9   Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups

Posted by Jeff Martin on 06/26

Thursday June 28th, 2007

CrossFit Kids  & Running a school sponsored Cross Country Race

CrossFit Kids action photo - Cfkduncccracejde307

CrossFit Kids Lesson Plans for Physical Education in Public & Private Schools
Coming soon to the store on this website.

.(JavaScript must be enabled to view this email address) for more information

Big Dawgs

1 50M Sled Drag- Load 25 #
Followed by ladder 10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups

Porch

1 50 M Sled Drag- Load 15-20#
Followed by ladder 10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups

Packmembers

1 50 M Sled Drag- Load 10-15#
Followed by ladder 8-7-6-5-4-3-2-1
Pull Ups     Assisted
Push Ups

Puppies

1 50 M Sled Drag- Load 5-10#
Followed by ladder 6-5-4-3-2-1
Pull Ups       From Seated or Ring Rows
Push Ups     Elevate if neccessary

CrossFit Kids Self Defense Certification Level 1 will be Saturday July 14th, 2007
(Note change in date  from July 21st) email .(JavaScript must be enabled to view this email address) for more info

Posted by Jeff Martin on 06/27

Friday, June 29th 2007

CrossFit Kids Lift Weights

CrossFit Kids action photo - Cfkfrom_dpl2

CrossFit Kids and Young Athletes at  DPLCrossFit Vancouver

Big Dogs
3 rounds
35 Front Squat  65#
12 Pullups

Porch
3 rounds
35 Front Squat  45-55#
12 Pullups

Packmembers
3 rounds
25 Front Squat  25-35#
8 Pullups

Puppies
3 rounds
15 Front Squat  10-15#
8 Pullups/Jumping or Assisted or Ring Rows

Posted by Jeff Martin on 06/28

Saturday, June 30th

CrossFit Kids - Disney

CrossFit Kids action photo - Crossfit_disney

Big Dawgs:
3 Rounds

Run 400 M
25 Push press, 45#
25 Pull ups

The Porch:
3 Rounds

Run 400 M
25 Push press, 25-35#
25 Pull ups

Pack:
3 Rounds

Run 200 M
20 Push press, 15-25#
20 Beginner Pull ups

Puppies:
3 Rounds

Run 100 M
15 Push press, 5-10#
15 Beginner Pull ups

Buttercups:
3 Rounds

Run 400 M
10 Push press, PVC-8#
10 Beginner Pull ups

Joey demonstrates Wod from Wednesday, June 27th

Posted by Jeff Martin on 06/29

Sunday, July 1st

CrossFit Kids - TravelingCrossFit Kids action photo - Pict0050

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 06/30

 




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