CrossFit Kids | Forging the Future of Fitness

Saturday, February 2nd 2008

CrossFit Kids - Trail Run

Big Dawgs:
800 M
75 squats
600 M
50 Squats
400 M
25 Squats

Pack:
600 M
40 squats
400 m
30 squats
200 m
20 squats

Puppies:
400 M
30 squats
200 M
20 squats
100 M
10 squats

Buttercups:
200 M
15 squats
100 M
10 squats
50 M
5 squats

Posted by Jeff Martin on 02/01

Sunday, February 3rd 2008

CrossFit Kids - Overhead

CrossFit Snohomish

Today watch this video of Coach Burgener's warm up. Then grab a broomstick and practice it a few times.

Burgener warm up

Posted by Jeff Martin on 02/02

Monday, February 4th 2008

Crossfit Kids - L sits

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.

Pack:
With a continuously running clock do one elevated beginner pull-up the first minute, two elevated beginner pull-ups the second minute, three elevated beginner pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
With a continuously running clock do one beginner pull-up the first minute, two beginner pull-ups the second minute, three beginner pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Pull up tutorial

Posted by Jeff Martin on 02/03

Tuesday, February 5th 2008

CrossFit Kids - Sled Drag

"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)

Posted by Jeff Martin on 02/04

Wednesday, February 6th 2008

CrossFit Kids - Tech

Big Dawgs:
3 rounds

30 Box Jumps, 24"
Max Push ups in 1:00
Max Sit ups in 1:00
Max Squats in 1:00

The Porch:
3 rounds

20 Box Jumps, 20"
Max Push ups in 1:00
Max Sit ups in 1:00
Max Squats in 1:00

Pack:
3 rounds

15 Box Jumps, 15"
Max Push ups in 30 seconds
Max Sit ups in 30 seconds
Max Squats in 30 seconds

Puppies:
3 rounds

15 Box Jumps, 12"
Max Push ups in 30 seconds
Max Sit ups in 30 seconds
Max Squats in 30 second

Posted by Jeff Martin on 02/05

Thursday, February 7th 2008

CrossFit Kids - Play Day

Today get a couple of friends together and play CrossFit Hop Scotch.

Posted by Jeff Martin on 02/06

Friday, February 8th 2008

CrossFit Kids - Operation Thin Mint

http://www.girlscoutssdi.org/site/productsales/cookies2008.php

Big Dawgs

5 rounds
10 Broad Jumps in a straight line
Army Crawl back same distance
5 Thrusters 35- 45 # Bar
5 Pull ups

Porch
5 rounds
10 Broad Jumps in a straight line
Army Crawl back same distance
5 Thrusters 25- 30 # Bar
5 Pull ups

Pack
5 rounds
10 Broad Jumps in a straight line
Army Crawl back same distance
5 Thrusters 10- 15 # Bar
5 Pull ups- Jumping or assisted

Puppies
4 rounds
10 Broad Jumps in a straight line
Army Crawl back same distance
5 Thrusters PVC- 5# Bar
5 Pull ups- Jumping or seated

Posted by mikki martin on 02/07

Saturday, February 9th 2008

CrossFit Kids - Slackline

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

100 M run
10 Hang Power Snatches, 45#
10 Push ups

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

100 M run
10 Hang Power Snatches, 25-35#
10 Push ups

Pack:
How many rounds can you complete in 12-15 minutes of:

100 M run
8 Hang Power Snatches, 10-15#
8 Push ups (Box push ups okay)

Puppies:
How many rounds can you complete in 10-12 minutes of:

50 M run
5 Hang Power Snatches, pvc-5#
5 Push ups (box push ups okay)

Posted by Jeff Martin on 02/08

Sunday, February 10th 2008

CrossFit Kids - In the midst of J.T.

"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 02/09

Monday, February 11th 2008

CrossFit Kids - Play Day !

Walking Lunges

Get Mom or Dad to watch you and Climb a tree, swing from the tree, do pull ups,
and hang upside down. How many variations of pull ups can you do ?

Posted by mikki martin on 02/10

Tuesday, February 12th 2007

CrossFit Kids - Effort

Big Dawgs:
21-15-9

Push Jerk, 45#
Knees to elbows

The Porch:
21-15-9

Push Jerk, 25-35#
Knees to elbows

Pack:
21-15-9

Push Jerk, 10-15#
Knees to elbows

Puppies:
15-12-9

Push Jerk, pvc-10#
Knees to elbows

Buttercups:
12-9-6

Push Jerk, pvc-5#
Knees to elbows

Posted by Jeff Martin on 02/11

Wednesday, February 13th 2008

CrossFit Kids - Kip

Big Dawgs:
15-12-9

Handstand Push ups
Muscle ups

The Porch:
12-9-6

Handstand Push ups
Muscle ups

Pack:
12-9-6

Bridged Handstand Push ups on Feet
Seated Muscle ups

Puppies
12-9-6

Bridged Handstand Push ups on knees
Squat Muscle ups

* Please see the Muscle up Tutorial on CrossFit Kids video page for explanations of squat and seated muscle ups.

Posted by Jeff Martin on 02/12

Thursday, February 14th 2008

CrossFit Kids - Jump

Big Dawgs:
For Time:

75 Box Jumps, 24"

The Porch:
For Time:

75 Box Jumps, 20"

Pack:
For Time:

50 Box Jumps, 15-20"

Puppies:
For Time:

35 Box Jumps, 12"

Buttercups:
For Time:

20 Box Jumps, 12"

After, practice handstands for 5 minutes.

Posted by Jeff Martin on 02/13

Friday, February 15th 2008

CrossFit Kids - Squat Form

Courtney D. is featured in Focus on CrossFit Kids Community
in the February 15th 2008 Issue of CrossFit Kids Magazine

Play Day - Play a game of Leap Frog with a friend,
then leap frog for height, leap frog for distance.

Posted by mikki martin on 02/14

Saturday, February 16th 2008

CrossFit kids - Swinging

Big Dawgs

Run 400M
50 Squats
Run 600M
35 Squats
Run 400M
35 Squats
Run 600M
50 Squats

rest 2 minutes
50 KB Swings 16kg

Pack

Run 400M
35 Squats
Run 600M
25 Squats
Run 400M
25 Squats
Run 600M
35 Squats

rest 2 minutes
35 KB Swings 12kg

Puppies

Run 200M
25 Squats
Run 400M
15 Squats
Run 200M
15 Squats
Run 400M
25 Squats

rest 2 minutes
25 KB Swings 4- 8kg

Posted by mikki martin on 02/15

Sunday, February 17th 2008

CrossFit Kids - Free Climb

"Brutus"

Big Dawgs

5 rounds
5 HSPU
10 Pullups
25 Jump Rope singles

Pack

4 rounds
5 HSPU with assistance
10 Pullups / Jumping or Assisted
25 Jump Rope singles

Puppies

3 rounds
5 HSPU Progressions from Box on knees or toes
10 Seated or Jumping Pullups
25 Jump Rope singles

Buttercups
3 rounds
5 HSPU Progressions from Box on knees
5 Seated Pullups
20 Jump Rope singles

Posted by mikki martin on 02/16

Monday, February 18th 2008

CrossFit Kids - Broad Jumps

7 Broad Jumps
Each attempt must be for max distance. Rest at least 1:00 between attempts. Measure each jump and post the max and minimum distance jumped.

Then practice kipping on the pull up bar for at least 5 minutes.

Posted by Jeff Martin on 02/17

Tuesday, February 19th 2008

CrossFit Kids - Time to Rest

Skill Day today.
Go through the Burgener warm up with a PVC pipe and focus on really great form for five minutes.

Posted by mikki martin on 02/18

Wednesday, February 20th 2008

CrossFit Kids - Hangin' around

"Anna"

Big Dawgs:
7 Rounds

Run 200 M
7 Pull ups

The Porch:
5 Rounds

Run 200 M
7 Pull ups

Pack:
5 Rounds

Run 100 M
5 Beginner Pull ups

Puppies:
5 Rounds

Run 50 M
5 Beginner, Assisted or Jumping Pull ups

Buttercups:
5 Rounds

Run 25 M
5 Beginner, Assisted or Jumping Pull ups

Posted by Jeff Martin on 02/19

Thursday, February 21st 2008

CrossFit Kids - Fundamentals

CrossFit Kids Trainer Mariah of CrossFit Marina

Big Dawgs:
3 rounds
50 Single Unders
15 Hang Power Snatches, 45#
15 Push ups

The Porch:
3 rounds
50 Single Unders
15 Hang Power Snatches, 25-35#
15 Push ups

Pack:
3 rounds
30 Single Unders
15 Hang Power Snatches, 10-15#
15 Push ups

Puppies:
3 rounds
20 Single Unders
10 Hang Power Snatches, pvc-5#
10 Push ups

Posted by Jeff Martin on 02/20

Friday, February 22nd 2008

CrossFit Kids - Knees to Elbows

CrossFit Snohomish

'Pushy Lynne'

Big Dawgs:
5 Rounds

Max Push ups
Max Pull ups

Rest 2:00 between rounds

Pack:
5 Rounds

Max Push ups
Max Beginner or Assisted Pull ups

Rest 2:00 between rounds

Puppies:
3 Rounds

Max Push ups
Max Beginner or Assisted Pull ups

Rest 2:00 between rounds

Posted by Jeff Martin on 02/21

Saturday, February 23rd 2008

CrossFit Kids - Skill Day

Today practice cartwheels and round offs for ten minutes.

Posted by Jeff Martin on 02/22

Sunday, February 24th 2008

CrossFit Kids - Sprints

“Naughty Kids”

Big Dawgs:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, 55#

The Porch:
3 rounds

35 Squats
5 Seated Muscle ups
10 Hang Power Cleans, 25-35#

Pack:
3 rounds

25 Squats
3 Seated Muscle ups
10 Hang Power Cleans, 10-15#

Puppies:
3 rounds

15 Squats
3 Squat Muscle ups
10 Hang Power Cleans, pvc-5#

Posted by Jeff Martin on 02/23

Monday, February 25th 2008

CrossFit Kids - Transition

Big Dawgs:
5 rounds

10 Bupees
10 Precision Jumps
10 Pull ups

Pack:
4 Rounds

10 Bupees
10 Precision Jumps
10 Beginner or Jumping Pull ups

Puppies:
3 rounds

10 Bupees
10 Precision Jumps
10 Beginner or Jumping Pull ups

Workout submitted by Jesse Woody of Primal Fitness . Jesse discusses the Precision Jump in February's CrossFit Kids Magazine.

Posted by Jeff Martin on 02/24

Tuesday, February 26th 2008

CrossFit Kids - Tire Flips

Big Dawgs:
Complete in as few sets as possible
45# Overhead squats, 75 reps

Post number of sets to comments.

The Porch:
Complete in as few sets as possible
25-35# Overhead squats, 75 reps

Post number of sets and weight to comments.

Pack:
Complete in as few sets as possible
10-15# Overhead squats, 50 reps

Post number of sets and weight to comments.

Puppies:
Complete in as few sets as possible
PVC Overhead squats, 50 reps

Post number of sets and weight to comments.

Buttercups:
Complete in as few sets as possible
PVC Overhead squats, 35 reps

Post number of sets and weight to comments.

Compare to 2/24/2008

Posted by Jeff Martin on 02/25

Wednesday, February 27th 2008

CrossFit Kids - Skill Day

New CrossFit Kids Shirts, modeled after the CrossFit North Santa Cruz "Earn Your Scars" T-shirt.

Today practice Frog Stands and Precision Jumps for ten minutes. How long can you hold a frog stand? What is the farthest you can precision jump?

Posted by Jeff Martin on 02/26

Thursday, February 28th 2008

CrossFit Kids - Hangin' out

CrossFit Snohomish

Big Dawgs:
10 Forward Rolls

3 rounds
15 Roll up squats
30 Wall Ball, (8'-14#)

The Porch:
10 Forward Rolls

3 rounds
15 Roll up squats
30 Wall Ball, (8' - 10#)

Pack:
8 Forward Rolls

3 rounds
10 Roll up squats
20 Wall Ball, (7' - 6-8#)

Puppies:
5 Forward Rolls

3 rounds
5 Roll up squats
15 Wall Ball, (6' - 2-4#)

Roll up Squat
1. Start standing up
2. Squat down to the bottom of the squat position
3. Roll onto back
4. Kick your feet forward and roll back into the bottom of the squat position
5. Stand up

Posted by Jeff Martin on 02/27

Friday, February 29th 2008

CrossFit Kids - Ring handstand push ups about to go wrong

'Lil JT'

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Barrier assisted handstand push ups
Bar Dips
Push ups

Pack:
12-9-6

Bridged handstand push ups on feet
Bar Dips
Push ups

Puppies:
12-9-6

Bridged handstand push ups on knees
Bench Dips
Box Push ups

Posted by Jeff Martin on 02/28

Saturday, March 1st 2008

CrossFit Kids - Playground squats

Big Dawgs
5 rounds
Twenty 24" Box Jumps to begin each round, then
21-15-9
DB Power Cleans 25# DB's
Ring Dips

Porch:
5 rounds
Twenty 20" Box Jumps to begin each round, then
21-15-9
DB Power Cleans 15-20# DB's
Ring Dips

Pack:
4 rounds
Fifteen 12-15" Box Jumps to begin each round, then
21-15-9
DB Power Cleans 8-10# DB's
Bench or Bar Dips

Puppies:
3 rounds
Ten 12" Box Jumps to begin each round, then
21-15-9
DB Power Cleans 3-5# DB's
Bench Dips

Posted by Jeff Martin on 02/29