Thursday, August 2nd
CrossFit Kids - Climb!
Big Dawgs:
For time:
30 Cleans, 55-65#
The Porch:
For time:
30 Cleans, 45-55#
Pack:
For time:
30 Cleans, 20-30#
Puppies:
For time:
30 Cleans, 10-15#
Buttercups:
For time:
30 Cleans, PVC-10#
Friday, August 3rd 2007
CrossFit Kids - Goblet Squats
Big Dawgs
For time
Hill Sprint 100M ( Once each round)
21-15-9
Burpees
Kettlebell Swings 16kg
Box Jump 20 "
Packmembers
Hill Sprint 100M ( Once each round)
21-15-9
Burpees
Kettlebell Swings 12kg
Box Jump 15-18"
Puppies
Hill Sprint 50M ( Once each round)
21-15-9
Burpees
Kettlebell Swings 4-8 kg
Box Jump 10-15 "
Saturday, August 4th 2007
CrossFit Kids - Squats
Big Dawgs:
Back Squats
5-5-5-5-5
Then
5 Rounds
10 Broad Jumps
10 Elevated Push ups
10 Broad Jumps
10 Elevated Push ups
Pack:
4 Rounds
10 Broad Jumps
10 Push ups
10 Broad Jumps
10 Push ups
Puppies:
3 Rounds
10 Broad Jumps
10 Box Push ups
10 Broad Jumps
10 Box Push ups
Sunday, August 5th 2007
CrossFit Kids - Press
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
Compare to June 27th, 2007
Monday, August 6th 2007
CrossFit Kids - Do what you love!
Keegan reporting to the Beckham soccer camp.
"Broken Helen"
Big Dawgs:
3 Rounds
Run 400 M
Rest 3:00
21 Kettlebell Swings (25-35#)
Rest 2:00
12 pull ups
Rest 1:00
Porch :
3 Rounds
Run 400 M
Rest 3:00
21 Kettlebell Swings (20-30#)
Rest 2:00
12 pull ups
Rest 1:00
Pack:
3 Rounds
Run 200 M
Rest 3:00
15 Kettlebell Swings (10-15#)
Rest 2:00
6 pull ups or 12 assisted pull ups
Rest 1:00
Puppies:
3 Rounds
Run 100 M
Rest 3:00
15 Kettlebell Swings (5-10#)
Rest 2:00
6 Assisted pull ups
Rest 1:00
Tuesday, August 7th 2007
CrossFit Kids- Push ups
Big Dawgs:
For time:
Run 200 meters
15 Pull-ups
10 Handstand push-ups
Run 400 meters
10 Handstand push-ups
15 Pull-ups
Run 200 meters
Packmembers:
For time:
Run 100 meters
10 Pull-ups
7 Handstand push-ups
Run 200 meters
7 Handstand push-ups
10 Pull-ups
Run 100 meters
Puppies:
For time:
Run 100 meters
10 Assisted pull-ups
7 Assisted handstand push-ups
Run 200 meters
7 Assisted handstand push-ups
10 Assisted pull-ups
Run 100 meters
Wednesday, August 8th 2007
CrossFit Kids - Upside Down
"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
Thursday, August 9th 2007
CrossFit Kids - Is there a CrossFit Kids affiliate near you?
Our featured affiliate this month - CrossFit Kids Mt. Baker
CrossFit Kids "Cindy" competition August 25th - 31st. Open to all kids, more info tomorrow.
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 12-15 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 12 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats
Buttercups:
How many rounds can you do in 10 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats
Friday, August 10th 2007
CrossFit Kids- Seal Walk or Seal Drag
Lil "Nicole"
Big Dawgs & Porch
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Packmembers
Complete as many rounds in 15 minutes as you can of:
Run 400 meters
Max rep Pull-ups or assisted pullups
Puppies & Buttercups
Complete as many rounds in 10 minutes as you can of:
Run 200 meters
Max rep Pull-ups from seated position or Ring Rows
Post number of pull-ups completed for each round to comments.
CrossFitKids 2nd Worldwide Open competition August 25th- 31st.
“Cindy”
How many rounds can you complete in 20 minutes of the following ?
5 Pull ups
10 Push ups
15 Squats
Categories all Male & Female for ages 12-18, T shirt will be awarded for first prize in
each category.
17-18 yr old
15-16 yr old
13-14 yr old
11-12 yr old
Coed Categories
9-10 yr old
7-8 yr old
Under 7 years old
Reps & time will be scaled appropriately
Submit Total Rounds completed plus additional reps in partial rounds.
Modifications are as follows:
Acceptable subs for Pull ups:
Beginner/Seated Pullups
( do not use jumping pull ups for this workout)
Acceptable subs for Standard Push ups,
Box Pushups, Wall Push ups or Push ups from knees
No modifications for Squats
Please video your efforts and send them to us.
All reps must be performed with good form ! CrossFitKids will be producing a video to
standardize movement requirements.
Check the CrossFitKids site for more information.
Saturday, August 11th 2007
CrossFit Kids - You want me to do what?
Big Dawgs:
21-15-9
Pistols
Dumbbell snatch (20-25#)
The Porch:
15-12-9
Pistols
Dumbbell snatch (20-25#)
Pack:
21-15-9
Pistols
Dumbbell snatch (10-15#)
Puppies:
15-12-9
Pistols
Dumbbell snatch (5-8#)
Buttercups:
15-12-9
Pistols
Dumbbell snatch (3-5#)
Everyone:
When you are done do a plank hold in top position for time.
Post your time for the workout and plank hold in comments.
Sunday, August 12th 2007
CrossFit Kids - Kipping Pullups
Big Dawgs
3 rounds
Run 200M
3 Shoulder Press 45-50#
6 Push Press 45-50#
9 Push Jerk 45-50 #
Run 200M
3 Shoulder Press 15-25#
6 Push Press 15-25#
9 Push Jerk 15-25 #
The Porch
3 rounds
Run 200M
3 Shoulder Press 30-40#
6 Push Press 30-40#
9 Push Jerk 30-40#
Pack
3 rounds
Run 200M
3 Shoulder Press 15-25#
6 Push Press 15-25#
9 Push Jerk 15-25 #
Puppies
3 rounds
Run 200M
3 Shoulder Press 5-10 #
6 Push Press 5-10#
9 Push Jerk 5-10 #
Monday, August 13th 2007
CrossFit Kids - Monkeying around
'Chipper'
Big Dawgs:
2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)
The Porch:
2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# 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)
Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Tuck jumps
Tuesday, August 14th 2007
CrossFit Kids - Working on the Kettlebell SnatchSee CrossFit Kids Magazine for monthly kids Kettlebell workouts
From UK KB award winner Davie Easton of CFCentral Scotland
"Baby Logan"
Big Dawgs
21-15-9
Wall Ball 16-20 #
Pull ups
Packmembers
21-15-9
Wall Ball 12-14 #
Pull ups or jumping pullups
Puppies
21-15-9
Wall Ball 8-10#
Pull ups or assisted pullups
Buttercups
21-15-9
Wall Ball 4-6 #
Pull ups from seated
Skill work: Practice 10 minutes of frog stands, headstands and handstands
Wednesday, August 15th 2007
CrossFit Kids- Growing Strong
CrossFit Kid "Zaak"
"Logan's Run"
200M Run
14 Broad Jumps
200M Run
14 Ring Push ups
200M Run
14 Hollow Rocks
200M Run
14 DB Push Press 15-20#DB's
200M Run
14 D Ball slam 12-20#
200M Run
14 Wall Ball 14-20#
200M Run
14 DB Clean Right Arm 15-20#
200M Run
14 DB Clean Left Arm 15-20#
Pack
100M Run
14 Broad Jumps
100M Run
14 Push ups
100M Run
14 Sit ups
100M Run
14 DB Push Press 8-10#DB's
100M Run
14 D Ball slam 8-12#
100M Run
14 Wall Ball 8-10#
100M Run
14 DB Clean Right Arm 8-10#
100M Run
14 DB Clean Left Arm 8-10#200M Run
Puppies
14 Broad Jumps
50M Run
14 Push ups
50M Run
14 Sit ups
50M Run
14 DB Push Press 3-5#DB's
50M Run
14 D Ball slam 4-8#
50M Run
14 Wall Ball 4-6#
50M Run
14 DB Clean Right Arm 3-5#
50M Run
14 DB Clean Left Arm 3-5#
Thursday, August 16th 2007
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
Compare to July 4th, 2007
Post your time to comments!
Friday, August 17th 2007
CrossFit Kids- Froggy Pullups
"INNES"
Big Dawgs
45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 50-55#
1 rope climb
25 Squats
1 rope climb
Porch
45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 40-45#
1 rope climb
25 Squats
1 rope climb
Packmembers
35 Becks Burpees
1 rope climb
25 Sumo Deadlift High Pull 20-25#
1 rope climb
15 Squats
1 rope climb
Puppies
35 Becks Burpees
1 rope climb or 3 beginner rope
25 Sumo Deadlift High Pull 10-15#
1 rope climb or 3 beginner rope
15 Squats
1 rope climb or 3 beginner rope
Buttercups
25 Becks Burpees
1 beginner rope climb
15 Sumo Deadlift High Pull ( 4 kg KB)
1 beginner rope climb
5 Squats
1 beginner rope climb
Saturday August 18th 2007
CrossFit Kids - "Innes"
Big Dawgs:
Back Squats
5-5-5-5-5
Rest
15-12-9
Handstand push ups
Ring Dips
Push ups
The Porch:
12-9-6
Handstand push ups (Pillow or Pad Okay)
Ring Dips
Push ups
Pack:
15-12-9
Handstand Push ups (Assisted)
Dips (Bar or Bench)
Push ups
Puppies:
Handstand Push ups (Assisted)
Dips (Bench)
Push ups (Box or Wall
Sunday, August 19th 2007
CrossFit Kids - P.T.
Big Dawgs:
Three rounds for time of:
Run 400 M
25 Back Extensions
25 Knees to Elbows
Pack:
Three rounds for time of:
Run 200 meters
15 Back Extensions
15 Knees to Elbows
Puppies:
Three rounds for time of:
Run 100 meters
10 Back Extensions
10 Hanging Knee Raises
Buttercups:
Three rounds for time of:
Run 50 meters
5 Back Extensions
5 Hanging Knee Raises
Sub "Supermans" for back extensions if you don't have a GHD machine.
Monday, August 20th 2007
CrossFit Kids - Playtime!
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)
Tuesday, August 21st 2007
CrossFit Kids - Squats!
Big Dawgs:
Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (35-45#)
Run 400
The Porch:
Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (25-35#)
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.
Wednesday, August 22nd 2007
CrossFit Kids - Cindy Competition
Beginner Pull ups
Big Dawgs :
Shoulder Press
5-5-5-5-5
rest and then
"Upside Down J.T."
21-15-9
L- Pull Ups
Dumbbell Cleans, (25-35# Dumbbells)
Elevated Ring Rows
The Porch:
"Upside Down J.T."
15-12-9
L- Pull Ups
Dumbbell Cleans, (20-25# Dumbbells)
Elevated Ring Rows
Pack:
"Upside Down J.T."
15-12-9
Pull Ups
Dumbbell Cleans, (15# Dumbbells)
Ring Rows
Puppies:
"Upside Down J.T."
15-12-9
Jumping Pull Ups
Dumbbell Cleans, (5-10# Dumbbells)
Elevated Ring Rows
Buttercups:
"Upside Down J.T."
12-9-6
Jumping Pull Ups
Dumbbell Cleans, (3-5# Dumbbells)
Ring Rows
If you are unable to do L-Pull Ups practice L-Sits for 3-5 minutes when you are done with the workout.
Thursday, August 23rd 2007
CrossFit Kids - Valencia Cert.
Big Dawgs:
How many rounds can you complete in 20 minutes of:
5 Box Jumps, 20"
5 Thrusters, 35#
5 Pull ups
The Porch:
How many rounds can you complete in 15 minutes of:
5 Box Jumps, 20"
5 Thrusters, 25-35#
5 Pull ups
Pack:
How many rounds can you complete in 15 minutes of:
5 Box Jumps 15-20"
5 Thrusters, 15-25#
5 Pull ups
Puppies:
How many rounds can you complete in 12 minutes of:
5 Box Jumps, 12-15"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups
Buttercups:
How many rounds can you complete in 12 minutes of:
5 Box Jumps, 12"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups
Friday, August 24th 2007
CrossFit Kids - practice OHS Overhead Squats with PVC
Big Dawgs
7 rounds for time
10 Roving Push ups
10 Sprawls
10 Becks Burpee
Pack
6 rounds for time
10 Roving Push ups
10 Sprawls
10 Becks Burpee
Puppies
5 rounds for time
10 Push ups
10 Sprawls or Squat Thrusts
10 Becks Burpee
Saturday, August 25th 2007
CrossFit Kids - 3-2-1 GO!
CrossFit Kids Open "Cindy" Competition!
Male & Female for age divisions 12-18,
17-18 yr old
15-16 yr old
13-14 yr old
Big Dawgs
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
11-12 yr old
The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Coed Categories
9-10 yr old
Pack
Lil Cindy
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
7-8 yr old
Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups
4 Pushups
8 Squats
Under 7 years
Buttercups:
How many rounds can you do in 6 minutes of:
2 Pull ups
3 Pushups
4 Squats
Rxd efforts will be scored ahead of modified
efforts.
T shirt will be awarded for first prize in each category.
Submit Total Rounds completed plus additional
exercises in partial rounds to:
.(JavaScript must be enabled to view this email address)
Modifications are as follows:
Acceptable subs for Pull ups:
Beginner or seated pull ups on bar or rings
Acceptable subs for Push ups:
Box Push ups
Wall Push ups
Knee Push ups
Acceptable subs for Squats:
Squat!! Squat!!! Squat!!!!
Form check don't count faulty reps!
http://media.crossfit.com/kids/CindyComp.wmv
Sunday, August 26th 2007
CrossFit Kids - Shuttle Run
Big Dawgs:
40-25-10
Overhead Squats, 35-45#
Good MorningS, 35-45#
Sit ups
The Porch:
40-25-10
Overhead Squats, 20-30#
Good MorningS, 20-30#
Sit ups
Pack:
30-20-10
Overhead Squats, 15-20#
Good MorningS, 15-20#
Sit ups
Puppies:
20-15-10
Overhead Squats, 10#
Good MorningS, 10#
Sit ups
Buttercups:
20-15-10
Overhead Squats, PVC-5#
Good MorningS, PVC-5#
Sit ups
Everyone practice frog stands for 5 minutes when you are done with the workout.
Monday, August 27th 2007
CrossFit Kids - Agility, Coordination, Balance.......
Big Dawgs:
21-15-9
Box Jumps
Dumbbell snatch (20-25#)
The Porch:
15-12-9
Box Jumps
Dumbbell snatch (20-25#)
Pack:
21-15-9
Box Jumps
Dumbbell snatch (10-15#)
Puppies:
15-12-9
Box Jumps
Dumbbell snatch (5-8#)
Buttercups:
15-12-9
Box Jumps
Dumbbell snatch (3-5#)
Everyone:
When you are done do a plank hold in top position for time.
"This summer I was able to attend the David Beckham Soccer Academy in Los Angeles.
For the past year I had been asking to go, but it just didn't work out until this year. I was thinking it would be aimed toward players that were just amazingly talented at soccer. When I got there I realized it was aimed at building soccer players into even more amazingly talented athletes. I went to the five day camp and stayed in the Hotel. Each day we took a bus about 3 miles to The Home Depot Center. We started with warm-ups, which were basically jogging and stretching. Then we started the drills for the day, each day they were different and we never did the same drill twice. The drills usually lasted about four hours (until lunch). After lunch we either scrimmaged or did games, such as Soccer Golf or World Cup. We would finish at about four or five and then go back to the hotel where we had night activities like swimming or going to see the Wimbledon Trials.
When they did the agility, speed and vertical jump testing I felt confidant that I would do well because I have been really training hard with CrossFit. I also knew that there were a lot of kids who were pretty amazing there, so I just wasnt sure what would actually happen. It turned out that I came in first in 3 of 4 categories and second in sprinting. I was very proud of all of my tests and at the end of the camp I got an award for Best Athlete at the camp with all of my times and work."
Tuesday, August 28th 2007
CrossFit Kids - Iowa 
Have you done Cindy yet? Jadzia has check out her video:
Jadzia Cindy Competition
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.
Wednesday, August 29th 2007
CrossFit Kids - Cargo Net Climbs!
CrossFit Kids - Mt. Baker
"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)
Thursday, August 30th 2007
CrossFit Kids - CrossFit Princess does "Cindy"
The CrossFit Kids record for this workout is 27 complete rounds.
Big Dawgs:
With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
The Porch and Pack:
With a continuously running clock do one seated/ beginner pull up the first minute, two seated beginner pull ups the second minute, three seated/beginner pull ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Puppies and Buttercups:
Do 5 sets of 3 seated/beginner pull ups. Rest one minute between sets.
When you have completed the workout post your rounds completed and any mods. Then practice your deadlift form with PVC pipe or a broomstick.
Friday, August 31st 2007
CrossFit Kids - Squats
Skill Day
Take some time to practice the following:
Headstands
Frog stands
Saturday, September 1st 2007
CrossFit Kids - Kettlebell Swing
Big Dawgs
3 rounds
Hill Sprint 100M
35 Kettlebell Swings (16 kg KB)
35 Squats
Pack
3 rounds
Hill Sprint 100M
25 Kettlebell Swings (12 kg KB)
25 Squats
Puppies
3 rounds
Hill Sprint 50 M
15 Kettlebell Swings (8 kg KB)
15 Squats
Buttercups
3 rounds
Run 200 M
15 Kettlebell Swings (4 kg KB)
15 Squats
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 ]