Wednesday, October 1st 2008

CrossFit Kids - Obstacle Course


CrossFit Kids OKC

"Caleb"
8 Rounds

8 Lunges
8 Box jumps

Thursday, October 2nd 2008

CrossFit Kids - Box Jumps



Buy In
Big Dawgs and The Porch:
25 Sit ups
25 Push ups

Pack and Puppies:
15 Sit ups
15 Push ups

Big Dawgs:
With a continuously running clock do one 45-65 pound Clean and Jerk the first minute, two 45-65 pound Clean and Jerks the second minute, three 45-65 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed and weight used to comments.

The Porch:
With a continuously running clock do one 25-35 pound Clean and Jerk the first minute, two 25-35 pound Clean and Jerks the second minute, three 25-35 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed and weight used to comments.

Puppies:
With a continuously running clock do one 10-15 pound Clean and Jerk the first minute, two 10-15 pound Clean and Jerks the second minute, three 10-15 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed and weight used to comments.

Buttercups:
With a continuously running clock do one pvc-5 pound Clean and Jerk the first minute, two pvc-5 pound Clean and Jerks the second minute, three pvc-5 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed and weight used to comments.

Cash out
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
10 knees to elbows or toes to bar

Friday, October 3rd 2008

CrossFit Kids - Overhead squats



Today practice handstands. What books are you reading? Post the book and how you're doing on the handstands.

Saturday, October 4th 2008

CrossFit Kids - Fundamentals



Buy in
Big Dawgs and The Porch:
2 x
1:00 Jump rope
1:00 squats

Pack and Puppies:
2 x
1:00 Jump rope
30 seconds squats

Big Dawgs:
Run 400
25 Clean and Jerks, 45#
Run 400
25 Clean and Jerkls, 45#
Run 400

The Porch:
Run 400
25 Clean and Jerks, 25-35#
Run 400
25 Clean and Jerkls, 25-35#
Run 400

Pack:
Run 100
20 Clean and Jerks, 10-15#
Run 200
20 Clean and Jerkls, 10-15#
Run 100

Puppies:
Run 50
15 Clean and Jerks, pvc-5#
Run 100
15 Clean and Jerkls, pvc-5#'
Run 50

Big Dawgs and The Porch:
15 V ups

Pack and Puppies:
15 sit ups

Sunday, October 5th 2008

Crossfit Kids - Plank



Buy in:
Big Dawgs and The Porch:
2 x
1:00 Double under practice
5 Handstand attempts

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts

Big Dawgs:
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"

Pack:
35 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

Cash out:
Big Dawgs and The Porch:
15 Knees to elbows
Max push ups
15 knees to elbows

Pack and Puppies:
10 Knees ups
Max push ups
10 knees ups

Monday, October 6th 2008

CrossFit Kids - 3 on 3 Soccer Tourney



Buy in:
Everyone:
Hang for time

Big Dawgs:
4 rounds of:
Run 400 M
Rest 2:00 between efforts

Pack:
4 rounds of:
Run 200 M
Rest 2:00 between efforts

Puppies:
4 rounds of:
Run 100 M
Rest 2:00 between efforts

Cash out:
Everyone:
Using rings or bars if you do not have rings, support for time.

Tuesday, October 7th 2008

CrossFit Kids - Play Day



CrossFit Kids Snohomish

Get some friends together and play CrossFit Hide & Seek
Pick an exercise to do each time a new person becomes it.


3 on 3 Tourney

Wednesday, October 8th 2008

CrossFit Kids - Welcome



Buy in
Big Dawgs and The Porch:
5 Jumping Bar muscle ups
5 Roll overs

Pack and Puppies:
5 Jumping Bar muscle ups
5 Roll over

"Wee Kempie"

Big Dawgs:
Row 1000
30 Clean and Jerks, 45#
Row 750
20 Clean and Jerks, 45#
Row 500
10 Clean and Jerks, 45#

The Porch:
Row 1000
30 Clean and Jerks, 25-35#
Row 750
20 Clean and Jerks, 25-35#
Row 500
10 Clean and Jerks, 25-35#

Pack:
Row 750
30 Clean and Jerks, 10-15#
Row 500
20 Clean and Jerks, 10-15#
Row 250
10 Clean and Jerks, 10-15#

Puppies:
Row 500
30 Clean and Jerks, pvc-5#
Row 250
20 Clean and Jerks, pvc-5#
Row 125
10 Clean and Jerks, pvc-5#

Thursday, October 9th 2008

CrossFit Kids - Overhead



Buy in
Big Dawgs and The Porch:
2 times through
20 side to side hops over small barrier
20 sit ups

Pack and Puppies:
2 times through
10 side to side hops over small barrier
10 sit ups


Big Dawgs:
Squats
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

The Porch:
Squats
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

Pack:
Squats
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:
Squats
16-14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14-16

Buttercups:
Squats
14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14


Cash out
Everyone:
Practice Cartwheels and handstands for 5 minutes

Friday, October 10th 2008

CrossFit Kids - What are all those bumps in your back?



Big Dawgs:
3 rounds
Max Push ups
Max Box Jumps in 2:00, 24"

The Porch:
3 rounds
Max Push ups
Max Box Jumps in 2:00, 20"

Pack:
3 rounds
Max Push ups
Max Box Jumps in 1:00, 15-20"

Puppies:
3 rounds
Max Push ups
Max Box Jumps in 1:00, 12"

Saturday, October 11th 2008

CrossFit Kids - Box Jumps



Today practice kick overs or pull overs. If you do not have a pull up bar that allows you do do these practice skin the cats or forward rolls.

Sunday, October 12th 2008

CrossFit Kids - Ring Rows



CrossFit Kids Missoula

For Time:

Big Dawgs:
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"

Pack:
35 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

Monday, October 13th 2008

CrossFit Kids - Jump!



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

Tuesday, October 14th 2008

CrossFit Kids - Extension



Buy in
Big Dawgs and Pack:
25 Toes to bar
2:00 Jump rope

Pack and Puppies:
15 Toes to bar (or progression)
2:00 Jump rope

Big Dawgs:
Using a 45# Bar

21-15-9
Hang Power Snatches
Overhead squats
Overhead Lunges

The Porch:
Using a 25-35# Bar

21-15-9
Hang Power Snatches
Overhead squats
Overhead Lunges

Pack:
Using a 10-15# Bar

15-12-9
Hang Power Snatches
Overhead squats
Overhead Lunges

Puppies:
Using a pvc-5# Bar

15-12-9
Hang Power Snatches
Overhead squats
Overhead Lunges

Cash out
Big Dawgs and The Porch:
5 minutes handstand practice

Pack and Puppies:
5 minutes frog stand practice

Wednesday, October 15th 2008

CrossFit Kids - Skill Day




CrossFit Kids Park City


Today practice cartwheels!

Thursday, October 16th 2008

CrossFit Kids - Kipping Pull ups



Virtuosity in movement, working with kids on the kipping pull up.
October 2008 CrossFit Kids Magazine

Big Dawgs:
Perform the following for ten minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 5 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the target 5 times. For every time you miss do 10 pushups and 20 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

Pack:
Perform the following for eight minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the target 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

Puppies:
Perform the following for six minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the target 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

Friday, October 17th 2008

CrossFit Kids - Box Jump




Big Dawgs:
3 rounds

400 M
15 Medicine Ball Clean/Wall Ball, 14#
15 Box Jumps, 24"

The Porch:
3 rounds

400 M
15 Medicine Ball Clean/Wall Ball, 10-12#
15 Box Jumps, 24"


Pack:
3 rounds

200 M
15 Medicine Ball Clean/Wall Ball, 8-10#
15 Box Jumps, 15-20"

Puppies:
3 rounds

200 M
10 Medicine Ball Clean/Wall Ball, 4#
10 Box Jumps, 12"

Saturday, October 18th 2008

CrossFit Kids- CrossFit Baseball



"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, October 18th 2008

CrossFit Kids - Skill Day



CrossFit Kids - Brand X

CrossFit Kids - Corona


For ten minutes practice handstands. Every time you come down do three cartwheels (or attempts).

What is your favorite movie and why?

Monday, October 20th 2008

CrossFit Kids - Balance




Buy in
Big Dawgs and Pack:
2 rounds
20 side to side barrier hops
2:00 min double under practice

Pack and Puppies:
2 rounds
20 side to side barrier hops
2:00 min double under practice


Big Dawgs:
21-15-9 sets of:
Burpees
Pull ups

The Porch:
15-12-9 sets of:
Burpees
Pull ups

Pack:
12-9-6 sets of:
Burpees
Pull ups (assisted or beginner pull ups okay)

Puppies:
9-6-3 sets of:
Burpees
Pull ups (assisted or beginner pull ups okay)

Big Dawgs and The Porch:
1:00 total V-hold

Pack and Puppies:
30 seconds total V-hold

Tuesday, October 21st 2008

CrossFit Kids - Thrusters



Buy in:
Big Dawgs and The Porch:
Max Handstand Push ups

Pack and Puppies:
Max Push ups

Big Dawgs:
4 rounds

200 M run
10 Overhead squats, 45-55#

The Porch:
4 rounds

200 M run
10 Overhead squats, 25-35#

Pack:
4 rounds

100 M run
10 Overhead squats, 10-15#

Puppies:
3 rounds

100 M run
10 Overhead squats, 5-10#

Buttercups:
3 rounds

50 M run
10 Overhead squats, pvc-5#

Cash Out
Big Dawgs and The Porch:
5 Skin the Cats
5 Forward Rolls
10 Ring Dips

Pack and Puppies:
3 Skin the Cats (attempts okay)
3 Forward Rolls
5 Ring Dips (Jumping to support okay)

Wednesday, October 22 2008

CrossFit Kids - CrossFit Kids Affiliates



CrossFit Bellevue

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.

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

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)

Thursday, October 23rd 2008

CrossFit Kids - Skill Day!



Today work on bridges and frog stands!

Friday, October 24th 2008

CrossFit Kids - White Board




'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

Saturday, October 25th 2008

CrossFit Kids - Plank



Buy in:
Big Dawgs and The Porch:
2 rds
20 side to side hops over low barrier
10 T push ups

Pack and Puppies:
2 rds
20 side to side hops over low barrier
10 T holds



“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#


Cash out:
Big Dawgs and The Porch:
2:00 Handstand Practice
5:00 Stretching

Pack and Puppies:
2:00 Assisted Handstand Practice
5:00 Stretching

Sunday, October 26th 2008

CrossFit Kids - Lunges



Buy in
Big Dawgs and The Porch:
2 rounds
5 Pull over/Roll over combos
10 Squats

Pack and Puppies:
2 rounds
3 Pull over/Roll over combos (with assistance)
10 Squats


'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 - Knees to Elbows

Cash out
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats (with assistance)

Monday, October 26th 2008

CrossFit Kids - Skill Day



Today spend ten minutes playing on the rings or bars. Practice monkey hangs, monkey swings, traverses, fall throughs, skin the cats etc.

Tuesday, October 28th 2008

CrossFit Kids - Assisted Pull ups




"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

Wednesday, October 29th 2008

Crossfit Kids - Dumbbell Swings



Buy in
Big Dawgs and The Porch:
25 Sit ups
25 Push ups

Pack and Puppies:
15 Sit ups
15 Push ups



"Jumpy Helen"


Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups


* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Cash out:
Big Dawgs and The Porch:
Practice handstands for 5 minutes

Pack and Puppies:
With a parents assistance practice handstands for 5 minutes

Thursday, October 30th 2008

CrossFit Kids - Upside Down



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

"Fran"

Big Dawgs:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 45-55#
Pull-ups

The Porch:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 25-35#
Pull-ups

Pack:
Three rounds, 21-15- and 9 reps, for time of:

Thrusters, 15-20#
Pull-ups (beginner or assisted pull ups okay)

Puppies:
Three rounds, 15-12- and 9 reps, for time of:

Thrusters, 5-10#
Pull-ups (beginner or assisted pull ups okay)

Buttercups:
Three rounds, 12-9- and 6 reps, for time of:

Thrusters, pvc-10#
Pull-ups (beginner or assisted pull ups okay)


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

Pack and Puppies:
20 seconds total time back bridge

Friday, October 31st 2008

CrossFit Kids - Skill Day



CrossFit Kids Affiliates

CrossFit Kids Flagstaff

CrossFit Kids Corona

CrossFit Kids Brand X

Today practice frog stands and planche progressions

Saturday, November 1st 2008

CrossFit Kids - Press





"Joey"


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

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