Monday, June 2nd 2008

CrossFit Kids - CrossFit at Home

CrossFit Kids action

If you have pictures of you working out at home send them to us at .(JavaScript must be enabled to view this email address)! We would be happy to put them on our page.


Today practice inverted hangs and skin the cats.
Posted by Jeff Martin on 06/01

Tuesday, June 3rd 2008

CrossFit Kids - Handstands

CrossFit Kids action

Big Dawgs:
3 rounds

One minute handstand push ups
One minute squats
One minute pull ups
One minute rest

Post number of reps.

The Porch:
3 rounds

One minute barrier handstand push ups
One minute squats
One minute pull ups or beginner pull ups
One minute rest

Post number of reps

Pack:
3 rounds

One minute handstand push ups bridged on feet
One minute squats
One minute pull ups or beginner pull ups
One minute rest

Post number of reps.

Puppies:
3 rounds

One minute handstand push ups bridged on knees
One minute squats
One minute beginner pull ups
One minute rest

Post number of reps



Handstand push up progressions



Posted by Jeff Martin on 06/02

Wednesday, June 4th 2008

CrossFit Kids - "Hambone and The Bee"

CrossFit Kids action

Big Dawgs:
5 rounds

25 Box Jumps, 24"
3 Muscle Ups
6 Skin the Cats
9 Fall Throughs

The Porch:
4 rounds

25 Box Jumps, 20"
3 Seated or Jumping Muscle Ups
6 Skin the Cats
9 Fall Throughs

Pack:
4 rounds

20 Box Jumps, 20"
3 Seated Muscle Ups
6 Skin the Cats
9 Fall Throughs

Puppies:
3 rounds

15 Box Jumps, 12-15"
3 Squat Muscle Ups
6 Skin the Cats
9 Fall Throughs


Muscle up progressions and tutorial

Skin the Cats

Fall Throughs









Posted by Jeff Martin on 06/03

Thursday, June 4th 2008

CrossFit Kids - Pull ups

CrossFit Kids action

Nolan

Big Dawgs:
As Many Rounds As Possible in 20 minutes of:

10 Power Snatches, 45#
10 Push ups

The Porch:
As Many Rounds As Possible in 15 minutes of:

10 Power Snatches, 25-35#
10 Push ups

Pack:
As Many Rounds As Possible in 15 minutes of:

10 Power Snatches, 10-15#
10 Push ups(Box Push ups okay)

Puppies:
As Many Rounds As Possible in 10-12 minutes of:

10 Power Snatches, PVC-5#
10 Push ups(Box Push ups okay)





Connor demos the WOD








Posted by Jeff Martin on 06/04

Friday, June 6th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Kids and Weightlifting - CrossFit Kids Magazine, February 2008

Today practice forward rolls and handstand stands.
Posted by Jeff Martin on 06/05

Saturday, June 7th 2008

CrossFit Kids - Aaron

CrossFit Kids action

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 06/06

Sunday, June 8th 2008

CrossFit Kids - Kettlebells

CrossFit Kids action

Marcus




Big Dawgs:
4 Rounds for time:
Run 400 M
25 Squats
25 Handstand Push ups
25 Sprawls

The Porch
3 rounds for time:
Run 400M
25 Squats
25 Handstand Push ups
25 Sprawls

Pack:
3 rounds for time:
Run 400M
15 Squats
15 Handstand Push ups
15 Sprawls

Puppies:
3 rounds for time
Run 400M
12 Squats
12 Handstand Push ups
12 Sprawls


If you are unable to Handstand Push ups try one of these progressions:
Handstand Push up Progressions


Sprawls







Posted by Jeff Martin on 06/07

Monday, June 9th 2008

CrossFit Kids - Gymnastics drills

CrossFit Kids action

Connor 16, attempts the backwards roll to support at the CrossFit Gymnastic Certification held at Brand X this weekend.


"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 mikki martin on 06/08

Tuesday, June 10th 2008

CrossFit Kids - Knees to Elbows

CrossFit Kids action

Today practice Planks and T planks.
Posted by Jeff Martin on 06/09

Wednesday, June 11th 2008

CrossFit Kids - Keegan at the CrossFit Gymnastics certification

CrossFit Kids action


"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 06/10

Thursday, June 12th 2008

CrossFit Kids - Push ups

CrossFit Kids action

Big Dawgs:
30-20-10

Box Jumps, 24"
Cleans, 50#

The Porch:
30-20-10

Box Jumps, 20"
Cleans, 30-40#

Pack:
30-20-10

Box Jumps, 20"
Cleans, 15-20#

Puppies:
20-15-10

Box Jumps, 12-15"
Cleans, 5-10#


Posted by Jeff Martin on 06/11

Friday, June 13 2008

CrossFit Kids - Supermans

CrossFit Kids action

"Unlucky"

Big Dawgs:
13 Thruster, 45#
13 Pull Ups
13 Jumping Squats
13 Push Ups
13 Jumping Lunges
13 Push Presses, 45#
13 Box Jumps,24"
13 Power Snatches, 45#
13 Handstand Push ups
13 Power Cleans, 45#
13 Push Jerks, 45#
13 Overhead Squats, 45#
13 Burpees

The Porch:
13 Thruster, 25-35#
13 Pull Ups
13 Jumping Squats
13 Push Ups
13 Jumping Lunges
13 Push Presses, 25-35#
13 Box Jumps, 20"
13 Power Snatches, 25-35#
13 Handstand Push ups
13 Power Cleans, 25-35#
13 Push Jerks, 25-35#
13 Overhead Squats, 25-35#
13 Burpees

Pack:
13 Thruster, 15-20#
13 Pull Ups
13 Jumping Squats
13 Push Ups
13 Jumping Lunges
13 Push Presses, 15-20#
13 Box Jumps,20"
13 Power Snatches, 15-20#
13 Handstand Push ups
13 Power Cleans, 15-20#
13 Push Jerks, 15-20#
13 Overhead Squats, 15-20#
13 Burpees

Puppies:
13 Thruster, 5-10#
13 Pull Ups
13 Jumping Squats
13 Push Ups
13 Jumping Lunges
13 Push Presses, 5-10#
13 Box Jumps,12-15"
13 Power Snatches, 5-10#
13 Handstand Push ups
13 Power Cleans, 5-10#
13 Push Jerks, 5-10#
13 Overhead Squats, 5-10#
13 Burpees
Posted by mikki martin on 06/12

Saturday, June 14 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Kettlebell Model in blue kettlebell

Skill Day- Practice Back Bridges
from DrillsandSkills.com
Start lying on your back with your legs bent. Place your hands on the floor by your ears so your fingertips point towards your shoulders. Push your hips up towards the ceiling. Push out over your hands so the stretch is predominantly in your shoulders. Practice lifting one arm or leg off the floor.


Posted by mikki martin on 06/13

Sunday, June 15th 2008

CrossFit Kids - Aja

CrossFit Kids action

Aja works out at CrossFit Kids, Brand X
Check out her new CD at
Aja Alycean www.ajaalycean.com

"My Dad"

Big Dawgs
5 rounds
10 Push Press 55-65#
10 Burpees
10 HSPU
10 Pullups
10 Push ups

Porch
5 rounds
10 Push Press 35-45#
10 Burpees
10 HSPU
10 Pullups
10 Push ups

Pack
4 rounds
10 Push Press 15-25#
10 Burpees
10 HSPU
10 Pullups
10 Push ups

Puppies
3 rounds
10 Push Press PVC-10#
10 Burpees
10 HSPU
10 Pullups
10 Push ups

This workout was written with Dad in mind, by Connor Keegan and Duncan
Happy Father's Day.
Posted by mikki martin on 06/14

Monday, June 16th 2008

CrossFit Kids - Split Jerk

CrossFit Kids action


Crossfit Kids Snohomish


Big Dawgs:

60 Box Jumps, 24"
60 Seconds L-Sit
40 Box Jumps, 24"
40 Seconds L-sit
20 Box jumps, 24"
20 Seconds L-sit

The L-sit is cumulative time. Every time you break the L-sit the clock stops. It restarts when you are in holding the L-sit again.

The Porch:

60 Box Jumps, 20"
60 Seconds L-Sit
40 Box Jumps, 20"
40 Seconds L-sit
20 Box jumps, 20"
20 Seconds L-sit

The L-sit is cumulative time. Every time you break the L-sit the clock stops. It restarts when you are in holding the L-sit again.

Pack:
45 Box Jumps, 20"
45 Seconds L-Sit
35 Box Jumps, 20"
35 Seconds L-sit
15 Box jumps, 20"
15 Seconds L-sit

The L-sit is cumulative time. Every time you break the L-sit the clock stops. It restarts when you are in holding the L-sit again.

Puppies:
30 Box Jumps, 12-15"
30 Seconds L-Sit
20 Box Jumps, 12-15"
20 Seconds L-sit
10 Box jumps, 12-15"
10 Seconds L-sit

The L-sit is cumulative time. Every time you break the L-sit the clock stops. It restarts when you are in holding the L-sit again.








Posted by Jeff Martin on 06/15

Tuesday, June 17th 2008

CrossFit Kids - Climbing....the house?

CrossFit Kids action

Big Dawgs:

21 Burpees
3 Knees to elbows
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
3 Burpees
21 Knees to elbows

Porch:

18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows


Pack:

18 Burpees
6 Knees tucks
15 Burpees
9 Knees tucks
12 Burpees
12 Knees tucks
9 Burpees
15 Knees tucks
6 Burpees
18 Knees tucks

Puppies:

18 Squat thrusts
6 Knees tucks
15 Squat thrusts
9 Knees tucks
12 Squat thrusts
12 Knees tucks
9 Squat thrusts
15 Knees tucks
6 Squat thrusts
18 Knees tucks

Posted by Jeff Martin on 06/16

Wednesday, June 18th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Today work on skin the cats and frog stands.
Posted by Jeff Martin on 06/17

Thursday, June 19th 2008

CrossFit Kids - Cleans

CrossFit Kids action

As Many Rounds As Possible

Big Dawgs:
AMRAP in 7 minutes
5 Pull ups
5 Ring Dips
AMRAP in 7 minutes
10 Box jumps, 24"
10 Squats
AMRAP in 7 minutes
15 Sit ups
15 Back extensions

The Porch:
AMRAP in 5 minutes
5 Pull ups
5 Ring Dips
AMRAP in 5 minutes
10 Box jumps, 20"
10 Squats
AMRAP in 5 minutes
15 Sit ups
15 Back extensions

Pack:
AMRAP in 5 minutes
5 Pull ups (Assisted or Beginner okay)
5 Dips
AMRAP in 5 minutes
10 Box jumps, 20"
10 Squats
AMRAP in 5 minutes
15 Sit ups
15 Back extensions

Puppies:
AMRAP in 3 minutes
5 Pull ups (Assisted or Beginner okay)
5 Bench or Jumping Dips
AMRAP in 3 minutes
10 Box jumps, 12-15"
10 Squats
AMRAP in 3 minutes
15 Sit ups
15 Back extensions

If you do not have a back extension machine that fits your kids sub superman's.


Posted by Jeff Martin on 06/18

Friday, June 20th 2008

CrossFit Kids - Stair Jumps

CrossFit Kids action

Big Dawgs:
40 Handstand Push ups

The Porch:
30 Handstand Push ups

Pack:
15 Handstand Push ups (If you cannot do HSPU sub 25 Barrier Assisted Handstand Push ups or 30 Bridged Handstand Push ups on feet)

Puppies:
15 Bridged Handstand Push ups on feet

Buttercups:
15 Bridged Handstand Push ups on knees

Handstand Push progressions

Compare to 5/14/08







Posted by Jeff Martin on 06/19

Saturday, June 21st 2008

CrossFit Kids - Swim Meet

CrossFit Kids action

"Spic and Span Fran"

Big Dawgs:
21-15-9

Clean/thruster, 45-55#
Pull ups

The Porch:
15-12-9

Clean/thruster, 25-35#
Pull ups

Pack:
15-12-9

Clean/thruster, 10-15#
Pull ups (assisted, jumping or beginner okay)

Puppies:
15-12-9

Clean/thruster, PVC-10#
Pull ups (assisted, jumping or beginner okay)


Spic and Span refers to the clean, but also to how we want this done. Today, don't worry about the clock, but rather the quality of your reps. We want them to be clean!



Posted by Jeff Martin on 06/20

Sunday, June 22nd 2008

CrossFit Kids - Kids class at the CrossFit Kids Cert.

CrossFit Kids action

Today practice Cartwheels.
Posted by Jeff Martin on 06/21

Monday, June 23rd 2008

CrossFit Kids - Pull ups

CrossFit Kids action

Big Dawgs:
3 rounds
30 Box Jumps, 24"
30 Clean and Jerks, 45#

The Porch:
3 rounds
30 Box Jumps, 20"
30 Clean and Jerks, 25-35#


Pack:
3 Rounds
30 Box Jumps, 20"
30 Cleans and Jerks, 15-20#

Puppies:
3 Rounds
20 Box Jumps, 12-15"
20 Cleans and Jerks, pvc-5#

Posted by Jeff Martin on 06/22

Tuesday, June 24th 2008

CrossFit Kids -

CrossFit Kids action

Buy in:
Big Dawgs and those on the Porch:
3:00 total handstand hold

Pack and Puppies
1:00 total handstand hold

Break as often as necessary, total time must equal above.

Big Dawgs:
21-15-9
Power Snatch, 45#
Push ups

The Porch:
21-15-9
Power Snatch, 25-35#
Push ups

Pack:
21-15-9
Power Snatch, 15-20#
Push ups (box push ups okay)

Puppies:
21-15-9
Power Snatch, PVC-10#
Push ups (box push ups okay)

Cash out:
Big Dawgs and The Porch:
10 forward rolls

Pack and Puppies:
5 forward rolls


Posted by Jeff Martin on 06/23

Wednesday, June 25th 2008

CrossFit Kids - another Swim Meet

CrossFit Kids action


Buy in:
Big Dawgs and The Porch:
50 sit ups

Pack and Puppies:
25 sit ups

Big Dawgs:
3 rounds
5 Broad Jumps
10 Push Jerks, 45#
20 Squats

The Porch:
3 rounds
5 Broad Jumps
10 Push Jerks, 25-35#
20 Squats

Pack:
3 rounds
5 Broad Jumps
10 Push Jerks, 10-15#
20 Squats

Puppies:
3 rounds
5 Broad Jumps
10 Push Jerks, pvc-10#
15 Squats

Cash out:
Big Dawgs and Pack:
50 superman's

Pack and Puppies:
25 superman's
Posted by Jeff Martin on 06/24

Thursday, June 26th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Wasatch CrossFit Firekid Fran

Today practice forward rolls and handstands.
Posted by Jeff Martin on 06/25

Friday, June 27th 2008

CrossFit Kids - Burgener warm up for kids

CrossFit Kids action

CrossFit Kids Magazine, June '08 edition

Buy in
2 x through the Burgener warm up

Big Dawgs:
21-15-9

Box Jumps, 24"
Hang Power Snatch, 45#
Overhead Squat, 45#

The Porch:
21-15-9

Box Jumps, 20"
Hang Power Snatch, 25-35#
Overhead Squat, 25-35#

Pack:
21-15-9

Box Jumps, 20"
Hang Power Snatch, 15-20#
Overhead Squat, 15-20#

Puppies:
15-12-9

Box Jumps, 20"
Hang Power Snatch, pvc-10#
Overhead Squat, pvc-10#

Cash out:
Big Dawgs and Porch:
1:30 total L-sit hold

Pack and Puppies:
30 seconds L-sit hold

Break as often as necessary, total time must equal above.

"The PVC hang muscle snatch is a perfectly appropriate sub for someone not yet technically proficient with the hang power snatch. A technically correct air squat is foundational to the development of the overhead squat. Air squats are an acceptable sub for overhead squats where the flexibility to do the OHS is not yet developed or the air squat is not yet technically correct."


Posted by Jeff Martin on 06/26

Saturday, June 28th 2008

CrossFit Kids - pvc Clean

CrossFit Kids action

Buy In:
5 Cartwheels

Big Dawgs:
100 M Broad jumps

The Porch:
70 M Broad jumps

Pack:
50 M Broad jumps

Puppies:
25 M Broad jumps

Butter cups:
15 M Broad jumps

Cash out:
Handstand for time

Posted by Jeff Martin on 06/27

Sunday, June 29th, 2008

CrossFit Kids - Beginner Pull ups

CrossFit Kids action

CrossFit Kids Corona

'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 06/28

Monday, June 30th 2008

CrossFit Kids - Backstroke

CrossFit Kids action

Today work on the hang muscle snatch either unloaded or with PVC.
Posted by Jeff Martin on 06/29

Tuesday, July 1st 2008

CrossFit Kids - Saturday Morning

CrossFit Kids action

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-45#)

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 06/30

 




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