Monday, July 2nd

CrossFit Kids - Competition

CrossFit Kids action photo - Crossfit_kids_competition

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

100 M Run
3 Handstand Push ups
10 Pull ups

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

100 M Run
3 Handstand Push ups
10 Pull ups

Pack:
How many rounds can you complete in 15 minutes of:

100 M Run
3 Assisted Push ups
10 Beginner Pull ups

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

100 M Run
3 Elevated Push ups
10 Beginner Pull ups

Posted by Jeff Martin on 07/01

Tuesday, July 3rd

CrossFitKids - Skill work

CrossFit Kids action photo - Pict0186

Big Dawgs:
21-15-9
Squat Clean Thruser X 35-45#
Pull ups

The Porch:
15-12-9
Squat Clean Thruser  X 20-30#
Pull ups

Pack:
21-15-9
Squat Clean Thruser  X 10-15#
Pull ups

Puppies:
21-15-9
Squat Clean Thruser  X PXC pipe - 10
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Posted by Jeff Martin on 07/02

Wednesday, July 4th

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 Tuesday, May 22nd

Post your time to comments!

Posted by Jeff Martin on 07/03

Thursday, July 5th

CrossFit Kids - Big Kids

CrossFit Kids action photo - Roaming_viking_sven

"Sven"

Big Dawgs:
5 Rounds

Bear Crawl 100 M
10 Burpees
10 Power Cleans, 45-55#
10 Pull ups

The Porch:
5 Rounds

Bear Crawl 100 M
10 Burpees
10 Power Cleans, 30-40#
10 Pull ups

Pack:
4 Rounds

Bear Crawl 50 M
10 Burpees
10 Power Cleans, 20-30#
10 Assisted or Beginner Pull ups

Puppies:
3 Rounds

Bear Crawl 50 M
10 Burpees
10 Power Cleans, 10-15#
10 Assisted or Beginner Pull ups

Posted by Jeff Martin on 07/04

Friday July 6th, 2007

CrossFit Kids at the first ever CrossFit Games

CrossFit Kids action photo - Cfgkeegandl_2

Keegan, age 13 gets a new PR with a Deadlift of  160 #

Big Dawgs

4 rounds
Run 600M
Deadlift 65-85# x12

Porch

4 rounds
Run 600M
Deadlift 45-65# x12

Packmembers

4 rounds
Run 400M
Deadlift 25-45# x12

Puppies

3 rounds
Run 400M
Deadlift 15-25# x10

Warm up with some light deadlifts, focusing on good form. Chest up , maintain lumbar curve, eyes on short horizon, tighten lats, bar close to shins, take the slack out of the arms before the pull.

Posted by Jeff Martin on 07/05

Saturday, July 7th

CrossFit Kids -  Climb it!

CrossFit Kids action photo - Crossfit_kids_climb_it_bradley

"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 07/06

Sunday, July 8th

CrossFit Kids - Press

CrossFit Kids action photo - Crossfit_kids_instructor_nichole__2

One of our original CrossFit Kids Instructors, Nichole Dehart,  at the CrossFit Games.  Nichole placed third in the hopper event, first in the CrossFit Total, and took third place in the overall CrossFitter competition.

"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 07/07

Monday, July 9th

CrossFit Kids - Daily workouts, yearly games!

CrossFit Kids action photo - Connor_press_07

CrossFit Kids action photo - Connor_press_finish_07

The Hopper event at the recent CrossFit Games included a 1000 M row and then five rounds of 25 pull ups and 7 push jerks at 135#.  Connor completed 3.5 rounds before time was called push jerking more than his body weight 28 times.

Our CrossFit Kids record for "Cindy" is 39 rounds set by Connor.

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 07/08

Tuesday, July 10th 2007

CrossFit Kids - Posts daily workouts for kids of all ages, adjusted for age and capacity

CrossFit Kids action photo - Cfkdunchspalmsprings_6

Big Dawgs

5 rounds
Run or Row 100 M
Hold Plank position 1 minute
Deadlift 50-60# 25 reps
Hold bottom of the squat position 1 minute
Shoulder Press 30-40# x 25reps
Hold middle sit up position minute

Porch

4 rounds
Run or Row 100 M
Hold Plank position 1 minute
Deadlift  40-50# 25 reps
Hold bottom of the squat position 1 minute
Shoulder Press 25-30# x 25reps
Hold middle sit up position 1 minute

Packmembers

3 rounds
Run or Row 50M
Hold Plank position 1 minute
Deadlift  20-30# 15 reps
Hold bottom of the squat position 1 minute
Shoulder Press 10-20# x 15 reps
Hold middle sit up position 30 seconds

Puppies

3 rounds
Run or Row 50M
Hold Plank position 1 minute
Deadlift  10-20# 15 reps
Hold bottom of the squat position 1 minute
Shoulder Press 5-10# x 15 reps
Hold middle sit up position 30 seconds

Posted by Jeff Martin on 07/09

Wednesday, July 11th

CrossFit Kids - The Games

CrossFit Kids action photo - David_games_01

David, CrossFit Brand X team member in the hopper event.  At 16, David placed 10th in the trail run in this years CrossFit Games.

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-40#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Compare to Saturday, February 17th

Posted by Jeff Martin on 07/10

Thursday July 12th, 2007

CrossFit Kids - Cross TrainingCrossFit Kids action photo - Cfgconnorrob_3
Connor M. with  World Class Free Climber Rob Miller of CrossFit Santa Cruz

"Sweet Sixteen"

Big Dawgs
4 rounds

1 Hill Sprint 100 M
16 Sprawls
16 Spartans ( Tire flip and jump in & over, flip back = count of 1)
16 Pullups

Packmembers
3 rounds

1 Hill Sprint 100 M
16 Sprawls
16 Spartans ( Tire flip and jump in & over, flip back = count of 1)
16 Pullups

Puppies

3 rounds

1 Sprint 50M
16 Sprawls
16 Box Jumps
16 Pullups/ Ring Rows or seated

Posted by Jeff Martin on 07/11

Friday, July 13th

CrossFit Kids - Back Squat

CrossFit Kids action photo - Crossfit_kids_crossfit_kids_squat

Big Dawgs:
Complete as many rounds as you can in twelve minutes of:

3 Handstand push-ups (Ask your parents for an assist if necessary)
8 Pull-ups

Rest 10 minutes

Front squats
5-5-5-5-5


Pack:
Complete as many rounds as you can in eight minutes of:

3 Assisted Handstand Push ups
8 Pull-ups (Use any combination of Pull ups, Jumping Pull ups and Beginner pull ups to reach 8)


Puppies:
Complete as many rounds as you can in eight minutes of:

3 Assisted Handstand Push ups
8 Pull-ups (Use a Combination of Jumping and Beginner pull ups to reach 8)

Post rounds completed to comments.

Posted by Jeff Martin on 07/12

Saturday, July 14th

CrossFit Kids - Kettlebell swings

CrossFit Kids action photo - Cfkconnorpainstormkbjuly07

Helen as rx'd

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 07/13

Sunday, July 15th 2007

Getting kids to exercise with CrossFit KidsCrossFit Kids action photo - Cfkplay

CrossFit Kids Play with the Big Dawgs

For time, post time to comments:

Big Dawgs

7 Rounds
10 Squats
Sprint 100M
5 Sprawls

Packmembers

5 rounds
10 Squats
Sprint 100M
5 Sprawls

Puppies

4 rounds
10 Squats
Sprint 75M
5 Sprawls

Buttercups

3 rounds
10 Squats
Sprint 50M
5 Sprawls/or push ups

Posted by Jeff Martin on 07/14

Monday, July 16th 2007

CrossFit Kids - Practice Primary movements and skill work

CrossFit Kids action photo - Cfkohsdelaneyfeb07

Big Dawgs

21-15-9
OHS Overhead Squat 45-55#
Pullups

Porch

21-15-9
OHS Overhead Squat 25-35#
Pullups

Packmembers

21-15-9
OHS Overhead Squat 15-25#
Pullups

Puppies

21-15-9
OHS Overhead Squat  PVC/Broomstick- 10#
Pullups/Seated or assisted

Posted by Jeff Martin on 07/15

Tuesday, July 17th

CrossFit Kids - Healthy Kids

CrossFit Kids action photo - Crossfit_kids_sumos_0042

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)

Compare to

Posted by Jeff Martin on 07/16

Wednesday, July 18th

CrossFit Kids - Deadlift

CrossFit Kids action photo - Connor_deadlift

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

100 M run
10 Box Jumps (20" box)
10 Thrusters (35-45#)

Porch:
How many rounds can you do in 15 minutes of:

100 M run
10 Box Jumps (20" box)
10 Thrusters (25-35#)

Pack:
How many rounds can you do in 15 minutes of:

75 M run
10 Box Jumps (15" box)
10 Thrusters (15-20#)

Puppies:
How many rounds can you do in 12 minutes of:

50 M run
10 Box Jumps (12-15" box)
10 Thrusters (8-10#)

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

50 M run
10 Box Jumps (12" box)
10 Thrusters (pvc-5#)

Posted by Jeff Martin on 07/17

Thursday, July 19th

CrossFit Kids - Sprint

CrossFit Kids action photo - Delaney_sprint

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

100 M run
10 Wall Ball Shots  (12-14# ball, 8 foot target)
10 Pull ups

Porch:
How many rounds can you do in 15 minutes of:

100 M run
10 Wall Ball Shots  (12-14# ball, 8 foot target)
10 Pull ups

Pack:
How many rounds can you do in 15 minutes of:

100 M run
10 Wall Ball Shots  (8-10# ball, 6 foot target)
10 Beginner/ Seated Pull ups

Puppies:
How many rounds can you do in 12 minutes of:

50 M run
10 Wall Ball Shots  (6-8# ball, 6 foot target)
10 Beginner/ Seated Pull ups

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

50 M run
10 Wall Ball Shots  (4# ball, 5 foot target)
10 Beginner/ Seated Pull ups

Posted by Jeff Martin on 07/18

Friday, July 20th 2007

CrossFit Kids Learning the Sled Drag

CrossFit Kids action photo - Cfkchariotsleddrag_4

Big Dawgs

3 rounds
Run 600 M
30 Burpees
Army Crawl 25 M

Packmembers

3 rounds
Run 400 M
25 Burpees
Army Crawl 25 M

Puppies

3 rounds
Run 200 M
20 Burpees
Army Crawl 20 M

Buttercups

3 rounds
Run 200 M
10 Burpees
Army Crawl 15M

Posted by Jeff Martin on 07/19

Saturday, July 21st 2007

CrossFit Kids Play Outside

CrossFit Kids action photo - Duncandadhillprescott

Obstacle Course

Big Dawgs

How many times through in 18 Minutes ?

Packmembers

How many times through in 15 minutes?

Puppies

How many times through in 12 minutes?

Create a square course 50 M each side, scale weight as needed

From corner A to B
do roving pushups
From corner B to C
Weighted Farmers Walk Lunges
at corner C do 25 Squats
From Corner C to D
Heavy Bag or Medicine Ball carry
From Corner D to A
Sprint

Posted by Jeff Martin on 07/20

Sunday, July 22nd

CrossFit Kids - Team Brand X at the CrossFit Games

CrossFit Kids action photo - Team_brand_x

Connor M., David S., Nichole G., Mike H.., Tara P.

"Austin"

Big Dogs

10 Rounds

Row 100M
10 Push ups
10 Squats
10 Situps

Packmembers

7 Rounds

Row 100M
7 Push ups
7 Squats
7 Situps

Puppies

5 Rounds

Row 100M
5 Push ups
5 Squats
5 Situps

Posted by Jeff Martin on 07/21

Monday, July 23rd

CrossFit Kids- Deadlift

CrossFit Kids action photo - Pict0256

Muscle up Helen

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 07/22

Tuesday, July 24th

CrossFit Kids - OOOPs!

CrossFit Kids action photo - Pict0029

50 M Bear Crawl
5 Bear complex

How many rounds can you do in.......

Big Dawgs:
20 Min.
Use 35-45#

The Porch:
15 Min
Use 25-35#

Pack:
15 Min
Use 10-15#

Puppies:
10 Min
Use 10#

Buttercups:
10 Min
Use PVC or a broomstick

Brand X Bear Complex:
1. Power Clean
2. Front Squat
3. Push Press
4. Bring bar down behind your neck and hold on shoulders
5. Back Squat
6. Push Press from behind your neck

= 1

Posted by Jeff Martin on 07/23

Wednesday, July 25th

CrossFit Kids - Grappling

CrossFit Kids action photo - Duncjackgrapple 

Big Dawgs:
3 rounds

5 Handstand Push ups
10 Knees to Elbows
20 Box Jumps, 20" box

The Porch:
3 rounds

5 Pad/Pillow Handstand Push ups
10 Knees to Elbows
20 Box Jumps, 20" box

Pack:
3 rounds

3 Assisted Handstand Push ups
9 Knees to Elbows
15 Box Jumps, 15" box

Puppies:
3 rounds

3 Assisted Handstand Push ups
6 Knees to Elbows
12 Box Jumps, 12-15" box

Posted by Jeff Martin on 07/24

Thursday, July 26th

CrossFit Kids - Chipper

CrossFit Kids action photo - Crossfit_kids_kettlebell_swings

Big Dawgs:

400M Run
35 Wall Balls (12-14#)
35 Burpees
200M Run
35 Pull-Ups
35 Slam Balls (20#)
400M Run
35 Thrusters (25-35# Bar)
35 Knees to Elbows

Pack:

400M Run
25 Wall Balls (8-10#)
25 Burpees
200M Run
25 Pull-Ups
25 Slam Balls (12#)
400M Run
25 Thrusters (15-20# Bar)
25 Knees to Elbows

Puppies:

200M Run
15 Wall Balls (4-6#)
15 Burpees
100M Run
15 Pull-Ups
15 Slam Balls (6-8#)
400M Run
15 Thrusters (5-10# Bar)
15 Knees to Elbows

Posted by Jeff Martin on 07/25

Friday July 27th 2007

CrossFit Kids -Practice the basics
CrossFit Kids action photo - Cfkadamdbpress

Big Dawgs

21-15-9
Thrusters 45 -55#
Box Jumps

Porch

21-15-9
Thrusters 35-40#
Box Jumps

Packmembers

21-15-9
Thrusters 15-25#
Box Jumps

Puppies

21-15-9
Thrusters 10-15#
Box Jumps

Buttercups

21-15-9
Thrusters 5-10#
Box Jumps

Skill work: practice Pistol squats- use a wall or a rope for support as necessary.
Posted by Jeff Martin on 07/26

Saturday, July 28th

CrossFit Kids - Slackline

CrossFit Kids action photo - Connor_k_crossfit_slackline

Broomstick 1/2 mile

Big Dawgs:

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

The Porch:

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 07/27

Sunday, July 29th, 2007

CrossFit Kids Broad Jump

CrossFit Kids action photo - Pict00081

Big Dawgs

Push Press 5-5-5-5-5

4 rounds
Run 400M
Broad Jump x 10
D Ball Slam x 10  (12-20 #)
Push Press x 10  (50-60 #)

Packmembers

3 rounds
Run 400M
Broad Jump x 10
D Ball Slam x 10  (8-12 #)
Push Press x 10  (25-45 #)

Puppies

3 rounds
Run 200M
Broad Jump x  5
D Ball Slam x  5 (4-8 #)
Push Press x  5 (10-25 #)

Posted by Jeff Martin on 07/28

Monday, July 30th, 2007

CrossFit Kids - Strong & Healthy
CrossFit Kids action photo - Crossfit_kids_laneypp_2

Chipper 3

Big Dawgs

For Time:

50 Medicine Ball for Height 14#
50 Situps
50 Box Jumps
50 Push ups
50 M Farmers Walk 20# DB
50 Squats

Porch

50 Medicine Ball for Height 10#
50 Situps
50 Box Jumps
50 Push ups
50M Farmers walk 10-15# DB
50 Squats

Packmembers

35 Medicine Ball for Height 8#
35 Situps
35 Box Jumps
35 Push ups
50M Farmers Walk 8-10# DB
35 Squats

Puppies

25 Medicine Ball for Height 4-6#
25 Situps
25 Box Jumps
25 Push ups
50M Farmers Walk 3-8# DB
25 Squats
Posted by Jeff Martin on 07/29

Tuesday, July 31st

CrossFit Kids - Finish Line

CrossFit Kids action photo - Crossfit_kids_1

Duncan and Dewey!

Big Dawgs:
3 Rounds

25 Box Jumps
15 Deadlifts, 50-60#
3 Rope Climbs, 15 ft.

The Porch:
3 Rounds

25 Box Jumps
15 Deadlifts, 40-50#
3 Rope Climbs, 15 ft.

Pack:
3 Rounds

15 Box Jumps
10 Deadlifts, 20-30#
1 Rope Climbs, 10 ft.

Puppies:
3 Rounds

15 Box Jumps
10 Deadlifts, 10-20#
2 Beginner Rope Climbs

Posted by Jeff Martin on 07/30

Wednesday, August 1st

CrossFit Kids - Backyard Gym

CrossFit Kids action photo - Olson_kids

Big Dawgs:

4 Rounds

Run 400 M
15 Overhead squats, 40-50#

The Porch:
4 Rounds

Run 400 M
15 Overhead squats, 25-35#

Pack:
4 Rounds

Run 200 M
15 Overhead squats, 15-25#

Puppies:
3 Rounds

Run 200 M
10 Overhead squats, 10-15#

Buttercups:
3 Rounds

Run 100 M
15 Overhead squats, PVC-5#

Posted by Jeff Martin on 07/31

 




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