Tuesday, September 2nd 2008

CrossFit Kids - Certification Seminar Teaching The Press to Kids




Buy in:
Everyone:
Handstand Hold for time

"Jadzia"

Big Dawgs:
5 rounds

10 Becks Burpees
10 Pull ups

Pack:
4 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Puppies:
3 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Cash out:
Big Dawgs and The Porch:
35 sit ups

Pack and Puppies:
25 sit ups

Wednesday, September 3rd 2008

Crossfit Kids - Kipping



CrossFit Kids Rainier


Buy in:
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats or progressions

Big Dawgs:
21-15-9

Power Snatch, 55#
Box Jumps, 24"

The Porch:
21-15-9

Power Snatch, 25-35#
Box Jumps, 20"

Pack:
15-12-9

Hang Power Snatch, 10-15#
Box Jumps, 15-20"

Puppies:
15-12-9

Hang Power Snatch, pvc-5#
Box Jumps, 12"

Cash out:
Big Dawgs and The Porch:
1:00 total L-Sit

Pack and Puppies:
30 seconds total L-Sit

Thursday, September 4th 2008

CrossFit Kids - Last Days of Summer




Buy in
Everyone:
4 Max effort broad jumps
Rest at least 30 seconds between jumps

Big Dawgs:
3 rounds
5 Forward Rolls
10 Dumbbell Hang Power Cleans, 25#

The Porch:
3 rounds
5 Forward Rolls
10 Dumbbell Hang Power Cleans, 15-20#

Pack:
3 rounds
3 Forward Rolls
10 Dumbbell Hang Power Cleans, 8-10#

Puppies:
3 rounds
3 Forward Rolls
10 Dumbbell Hang Power Cleans, 2-5#

Cash out
Big Dawgs and The Porch:
5 Precision Jumps

Pack and Puppies:
3 Precision Jumps

Friday, September 5th 2008

CrossFit Kids - CrossFit Kids Certification Seminar August 30 and 31 2008



Today practice frog stands and cartwheels.

Saturday, September 6 2008

CrossFit Kids- Back squats



Connor gets top of the line advice from Coach Mark Rippetoe during a recent visit
to Brand X and CrossFit Kids HQ

"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

Sunday, September 7th 2008

CrossFit Kids - Beginner Pull ups



CrossFit Kids Corona


Buy in
Everyone:
Before you start the workout do a handstand hold against the wall for time

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#)

Cash out
Big Dawgs and The Porch:
25 T- Push ups

Pack and Puppies:
10 Push ups
10 T- Holds

Pistol Progressions

Monday, September 8th 2008

CrossFit Kids - Parallel Bar Push Ups



Buy in:
Big Dawgs and The Porch:
20 Toes to Bar

Pack and Puppies:
10 Toes to Bar or progressions

Big Dawgs:
3 Rounds

3 Shoulder Press, 45#
6 Push Press
9 Push Jerk
12 Box Jumps, 24"

The Porch:
3 Rounds

3 Shoulder Press, 25-35#
6 Push Press
9 Push Jerk
12 Box Jumps, 20"

Pack:
3 Rounds

3 Shoulder Press, 10-15#
6 Push Press
9 Push Jerk
12 Box Jumps, 15-20"

Puppies
3 Rounds

3 Shoulder Press, pvc-5#
6 Push Press
9 Push Jerk
12 Box Jumps, 12"

Cash out:
Big Dawgs and The Porch:
50 supermans

Pack and Puppies:
25 supermans

Tuesday, September 9th 2008

CrossFit Kids - Breaking Physical Fitness Records



Today play on the bars. Monkey Hang, Monkey swings, Traverses, Skin the Cats, Muscle ups everything is fair game. Have fun!

Wednesday, September 10th 2008

CrossFit Kids - Teaching the Sumo Deadlift High Pull



Buy in:
2:00 Double under practice

"McKenna"

Big Dawgs:
Dumbbell Hang Power Cleans, 25#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

The Porch:
Dumbbell Hang Power Cleans, 15-20#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

Pack:
Dumbbell Hang Power Cleans, 8-10#
18-16-14-12-10-8-6-4-2
Pull ups (a mix of kipping, beginner, and assisted pull ups okay)
2-4-6-8-10-12-14-16-18

Puppies:
Dumbbell Hang Power Cleans, 2-5#
16-14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14-16

Buttercups:
Dumbbell Hang Power Cleans, 2-5#
14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14

Cash out:
5:00 stretching

Thursday, September 11th 2008

CrossFit Kids - Rope Climbs



CrossFit Berks

"Minute of Doom" was submitted by CrossFit Berks


Big Dawgs and The Porch:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one ring dip the first minute,
two squats, two broad jumps, two ring dips the second minute,
three squats, three broad jumps, three ring dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Pack:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bar dip the first minute,
two squats, two broad jumps, two bar dips the second minute,
three squats, three broad jumps, three bar dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bench dip the first minute,
two squats, two broad jumps, two bench dips the second minute,
three squats, three broad jumps, three bench dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Friday, September 12th 2008

CrossFit Kids - Work ethic



Buy in
Everyone:
Practice Pistol squats for 3:00

"Courtney"

Big Dawgs:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups
6 Box Jumps, 24"

The Porch:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 15- 20"

Puppies:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12"

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

Pack and Puppies:
45 seconds total time L-sit

Saturday, September 13th 2008

Crossfit Kids - Skill Day



Today work on inverted hangs and fall throughs

Sunday, September 13th 2008

CrossFit Kids - Leap Frog at the Kids Cert



Buy in
Big Dawgs and The Porch:
20 Hop over burpees

Pack and Puppies:
10 Hop over burpees

Set up a small, low barrier (6-8 inches high). Do a burpee on one side. Instead of jumping straight up jump over the barrier.

"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)

Cash out
Big Dawgs and the Porch:
Max push ups in 1:00 (you may break as often as necessary)

Pack and Puppies:
Max push ups in 30 seconds. (you may break as often as necessary)

Monday, September 15th 2008

CrossFit Kids - Best Friends



Big Dawgs:
200 M of the Complex
35# Hang Power Snatch/Lunge/Lunge

The Porch:
200 M of the Complex
20-25# Hang Power Snatch/Lunge/Lunge

Pack:
100 M of the Complex
10-15# Hang Power Snatch/Lunge/Lunge

Puppies:
100 M of the Complex
pvc Hang Power Snatch/Lunge/Lunge

Tuesday, September 16th 2008

CrossFit Kids - Learning the kipping style Pullup





CrossFit Kids Magazine, Issue #34 September 15, 2008

“Funky Fran”


Big Dawgs:
21-15-9

Heaving Snatch Balance, 45#
Pull ups

The Porch:
15-12-9

Heaving Snatch Balance, 25-35#
Pull ups

Pack:
21-15-9

Heaving Snatch Balance,10-15#
Pull ups

Puppies:
21-15-9

Heaving Snatch Balance, PVC pipe
Beginner Pull ups

Buttercups:
15-12-9

Heaving Snatch Balance, PVC pipe
Beginner Pull ups

Wednesday, September 17th 2008

CrossFit Kids- Skill Day



Practice Broad Jumps Today

Thursday, September 18th 2008

CrossFit Kids - Kids class at the CFK cert



This WOD is from the September edition of the CrossFit Kids Magazine.

Big Dawgs:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three total rounds.
The stations are:
1. Med Ball throw for Height, 10# (Reps)
2. Power Snatch, 25-45# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 15-20# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.

Pack:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three rounds.
The stations are:
1. Med Ball throw for Height,6-8# (Reps)
2. Power Snatch, 10-15# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 5-10# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.


Puppies:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three rounds.
The stations are:
1. Med Ball throw for Height, 3-5# (Reps)
2. Power Snatch, pvc-5# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 3-5# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.

Friday, September 19th 2008

CrossFit Kids - Run



CrossFit Kids Corona

Buy In
Big Dawgs and The Porch:
2:00 Double under practice
35 Sit ups

Pack and Puppies:
2:00 Jump rope
15 Sit ups

Big Dawgs and The Porch:
3 Rounds

Run 200 M
Max T-Push ups

Pack:
3 Rounds

Run 100 M
Max Push ups

Puppies:
3 Rounds

Run 50 M
Max Push ups (box push ups okay)

Cash out
Big Dawgs and The Porch:
45 seconds total time back bridge

Pack and Puppies:
20 seconds total time back bridge

Saturday, September 20th 2008

CrossFit Kids - Animal Walks



Big Dawgs:
7 Rounds

Bear Crawl 30 M
7 Pull ups

The Porch:
5 Rounds

Bear Crawl 30 M
7 Pull ups

Pack:
5 Rounds

Bear Crawl 20 M
5 Beginner Pull ups

Puppies:
5 Rounds

Bear Crawl 15 M
5 Beginner, Assisted or Jumping Pull ups

Sunday, September 21 2008

CrossFit Kids - Play Day



Play a sport today that you have never played before.

Monday September 22, 2008

CrossFit Kids - Sprints



Big Dawgs
10 Rounds
100M Sprint
15 Squats

Pack
7 rounds
100M Sprint
15 Squats

Puppies
5 rounds
100M Sprint
15 Squats

Buttercups
3 rounds
50 M Sprint
10 Squats


Practice gymnastic bridges ( back bends) for two minutes.

Tuesday, September 23 2008

CrossFit Kids - Sled Drag



"Keegan II"

Big Dawgs
AMRAP in 15 minutes
15 Box Jump ( 24")
15 Snatch 35#
15 Squats

Pack
AMRAP in 15 minutes
15 Box Jump ( 15-20")
15 Snatch 15# - 25#
15 Squats

Puppies
AMRAP in 15 minutes
15 Box Jump ( 10-15")
15 Snatch 10-15#
15 Squats

Buttercups
AMRAP in 10 minutes
15 Box Jump ( 10-15")
15 Snatch PVC
15 Squats

Thursday, September 24th 2008

CrossFit Kids - School Programs



Dock Daniels - Madison County School District

Big Dawgs:

Run 600 M
100 Wall Ball (10-14#)
100 Box Jumps
Run 600 M

The Porch:

Run 600 M
75 Wall Ball (10#)
75 Box Jumps
Run 600 M

Pack:

Run 400 M
50 Wall Ball (6-8#)
50 Box Jumps
Run 400 M

Puppies:

Run 200 M
35 Wall Ball (4-6#)
35 Box Jumps
Run 200 M

Buttercups:

Run 100 M
25 Wall Ball (2-4#)
25 Box Jumps
Run 100 M

Thursday, September 25th 2008

CrossFit Kids - Where are the Big Dawgs?



Today practice cartwheels and balancing on one leg.

Friday, September 26th 2008

CrossFit Kids - Tree climbing




Big Dawgs:
30 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

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

See video page for muscle up tutorial and progressions.

Everyone:
5 minutes practice squat form.

Saturday, September 27th 2008

CrossFit Kids - Medicine Ball Relays



Be a part of something great
participate in Fight Gone Bad and Athletes for a Cure
today at your local CrossFit Affiliate
Fundraising Event for Prostate Cancer Research

Big Dawgs
4 rounds
Run 400M
50 Squats

Pack
4 rounds
Run 400M
35 Squats

Puppies
3 rounds
Run 200M
25 Squats

Sunday, September 28th 2008

CrossFit Kids - Bear Crawls



CrossFit Snohomish Bear Crawls around the neighborhood

Fight Gone Bad III pictures and results check here !

Big Dawgs
AMRAP in 12 minutes
10 Broad Jumps
10 Monkey Swings
10 Pullups
Bear Crawl 10 M

Pack
AMRAP in 9 minutes
10 Broad Jumps
10 Monkey Swings
10 Pullups, beginner or seated
Bear Crawl 10 M

Puppies AMRAP in 7 minutes
10 Broad Jumps
10 Monkey Swings
10 Pullups, beginner or seated
Bear Crawl 10 M

Posted by mikki martin on 09/27

Monday, September 29th 2008

CrossFit Kids - Push Press









Skill Day if you did Fight Gone Bad in the last week

the following PP WOD if not,

Big Dawgs
3 Rounds
15 Push Press 45#
15 Burpees

Porch
3 Rounds
15 Push Press 25-35#
15 Burpees

Pack
3 Rounds
15 Push Press 15-25#
15 Burpees

Puppies
3 Rounds
15 Push Press PVC-10#
15 Burpees

Posted by mikki martin on 09/28

Tuesday, September 30th 2008

CrossFit Kids - Focus Work Virtuosity Discussion



CrossFit Kids Celebrates the 50th CFK Affiliate CrossFit Kids Missoula

"Keegan"

Big Dawgs
5 rounds
Run 400M
20 Toes to Bar
20 Pull ups

Porch
5 rounds
Run 400M
15 Toes to Bar
15 Pull ups

Pack
4 rounds
Run 400M
15 Toes to Bar
15 Pull ups

Puppies
3 rounds
Run 400M
10 Knees to Elbows
10 Beginner or Seated Pull ups

Posted by mikki martin on 09/29