Saturday, November 2nd 2008

CrossFit Kids - Deadlift

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
25 Side to Side Burpees

Pack and Puppies:
10 Side to Side Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

Big Dawgs:
21-15-9

Deadlift, 45-55#
Pull ups

The Porch:
21-15-9

Deadlift, 25-35#
Pull ups

Pack:
15-12-9

Deadlift, 15-25#
Pull ups (beginner or assisted pull ups okay)

Puppies:
15-12-9

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

Cash out
Big Dawgs and The Porch:
2 rounds
5 Forward Rolls
10 Skin the Cats

Pack and Puppies:
2 rounds
2 Forward Rolls
5 Skin the Cats
Posted by Jeff Martin on 11/01

Monday, November 3rd 2008

CrossFit Kids - Halloween Deadlifts

CrossFit Kids action

CrossFit Kids Monrovia

Buy in
Everyone:
2 times through the Burgener warm up.


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

Puppies:
Dumbbell Hang Power Cleans, 2-5#
14-12-10-8-6-4-2
Push ups (box push ups okay)
2-4-6-8-10-12-14

Buttercups:
Dumbbell Hang Power Cleans, 2-5#
12-10-8-6-4-2
Push ups (box push ups okay)
2-4-6-8-10-12

Cash Out
Big Dawgs and The Porch:
25 Sit ups
15 Toes to bar

Pack and Puppies:
15 Sit ups
5 Toes to bar

Posted by Jeff Martin on 11/02

Tuesday, November 4th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids Affiliates

CrossFit Kids Snohomish

CrossFit Kids Monrovia

CrossFit Kids Brand X

Today practice handstands for at least ten minutes.




Posted by Jeff Martin on 11/03

Wednesday, November 5th 2008

CrossFit Kids - Army Crawl

CrossFit Kids action

CrossFit Kids Corona

Longtime CrossFit Kid now CrossFit Teen Connor squats 305. Post your comments!
Back Squats

Buy in
Big Dawgs and The Porch:
2x
100 M run
5 forward rolls
20 Squats

Pack and Puppies:
2x
50 M run
3 forward rolls
10 Squats

Big Dawgs:
5 rounds

3 Overhead squats, 45#
6 Front squats, 45#
9 Back squats, 45#
12 Box Jumps, 24"

The Porch:
5 rounds

3 Overhead squats, 25-35#
6 Front squats, 25-35#
9 Back squats, 25-35#
12 Box Jumps, 20"

Pack:
4 rounds

3 Overhead squats, 10-15#
6 Front squats, 10-15#
9 Back squats, 10-15#
12 Box Jumps, 15-20"

Puppies:
3 rounds

3 Overhead squats, pvc-5#
6 Front squats, pvc-5#
9 Back squats, pvc-55#
12 Box Jumps, 12"

Cash Out
Everyone:
Max handstand hold

Posted by Jeff Martin on 11/04

Thursday, November 6th 2008

CrossFit Kids - CrossFit youth hanging around

CrossFit Kids action

CrossFit Kids - Clarkesville

Kettlebell workout for kids

Buy in
Everyone:
Hang for time

Big Dawgs:
5 Rounds

5 Cartwheels
15 Wall Ball, (14#, 8' target)

The Porch:
5 Rounds

5 Cartwheels
15 Wall Ball, (10-12#, 8' target)


Pack:
5 Rounds

5 Cartwheels
15 Wall Ball, (8-10#, 6' target)

Puppies:
3 Rounds

5 Cartwheels
10 Wall Ball, (4-6#, 6' target)

Cash out:
Big Dawgs and The Porch:
8 rounds of Tabata squats
1:00 total L-sit

Pack and Puppies:
4 rounds of Tabata squats
30 seconds total L-sit









Posted by Jeff Martin on 11/05

Friday, November 7th 2008

CrossFit Kids- CrossFit Youth -CrossFit Teens

CrossFit Kids action

CrossFit Kids Agoge

"Justin"

Big Dawgs

AMRAP in 20 minutes
10 Beck's Burpees
10 Pullups
10 Push Press 20-25# DB's

Porch
AMRAP in 15 minutes
10 Beck's Burpees
10 Pullups
10 Push Press 15-20# DB's

Pack
AMRAP in 10 minutes
10 Beck's Burpees
10 Pullups
10 Push Press 10# DB's

Puppies
AMRAP in 7 minutes
10 Beck's Burpees
10 Pullups
10 Push Press 3-5# DB's

CrossFit Kids - Bellevue Video
Awesome pull ups from the CrossFit mom


Posted by mikki martin on 11/06

Saturday, November 8th 2008

CrossFit Kids - Skill Day


CrossFit Kids action

CrossFit Kids Affiliates

CrossFit Kids - Agoge (Montrose)

CrossFit Kids - Bellevue

CrossFit Kids - Brand X



CrossFit Kids - OKC (Video)


Today practice L-Sits, V- Sits and T Push ups.




Posted by Jeff Martin on 11/07

Sunday, November 9th 2008

CrossFit Kids - Brain Power

CrossFit Kids action

Cyndi Rodi of CrossFit Kids will be speaking on brain function and exercise on CrossFit Radio Sunday morning.

CrossFit Kids - Dangerous Video

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




Posted by Jeff Martin on 11/08

Monday, November 10th 2008

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Flagstaff

CrossFit Kids Cert - You have to see it to believe it (wmv) (mov)

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


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

5 Power Snatches, 45#
5 Overhead Squats, 45#
5 Push Presses, 45#

The Porch:
As Many Rounds As Possible in 20 Minutes of:

5 Power Snatches, 25-35#
5 Overhead Squats, 25-35#
5 Push Presses, 25-35#

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

5 Power Snatches, 10-15#
5 Overhead Squats, 10-15#
5 Push Presses, 10-15#

Puppies:
As Many Rounds As Possible in 10 Minutes of:

5 Power Snatches, pvc-5#
5 Overhead Squats, pvc-5#
5 Push Presses, pvc-5#


Cash out
Big Dawgs and The Porch:
Practice Cartwheels and handstands for 10 minutes

Pack and Puppies:
Practice Cartwheels and handstands for 10 minutes


Posted by Jeff Martin on 11/09

Tuesday, November 11th 2008

CrossFit Kids - Affiliate programs

CrossFit Kids action

CrossFit Kids - Bellevue

Check out Kallista Pappas's awesome kip (wmv) (mov)


Buy in
Big Dawgs and The Porch:
L-sit for a total time of 1:30

Pack and Puppies:
L-sit for a total time of :45



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

Posted by Jeff Martin on 11/10

Wednesday, November 12th 2008

CrossFit Kids - Wee Kempie and Affiliates

CrossFit Kids action

CrossFit Kids Affiliates

CrossFit Kids - Park City

CrossFit Kids - Bellevue

CrossFit Kids - Brand X




David at the CrossFit Games 2008 (video)


Today play on your bars or rings for ten minutes. Practice monkey hangs, monkey swings, traverses etc....


Posted by Jeff Martin on 11/11

Thursday, November 13th 2008

CrossFit Kids - Overhead squat

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

CrossFit Kids Cert - Flippin' Burpees (wmv) (mov)

Buy in
Big Dawgs and The Porch:
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats

Pack and Puppies:
10 Hanging leg raises
10 Squats
10 Hanging leg raises
10 Squats


Big Dawgs:
2 Rounds of:

10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings, 30#
21 pull ups
21 burpees
21 slam ball (20# ball)

The Porch:
2 Rounds of:

10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings, 20-25#
21 pull ups
21 burpees
21 slam ball (12-15# 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 (10# ball)

Puppies:
2 Rounds of:

10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (5-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Cash out
Big Dawgs and The Porch:
3 Skin the Cats
Max Handstand holds
3 Skin the Cats

Pack and Puppies:
3 Skin the Cats (assisted)
Max Handstand holds
3 Skin the Cats (assisted)
Posted by Jeff Martin on 11/12

Friday, November 14th 2008

CrossFit Kids - Fun

CrossFit Kids action

CrossFit Kids - Missoula


Carrie "Sunshine" Bryant works with her kids (video)

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

Pack and Puppies:
10 Toes to Bar or progressions
10 Side to Side Jumps

"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


Cash out
Big Dawgs and The Porch:
10 Handstand attempts

Pack and Puppies:
10 Handstand attempts
Posted by Jeff Martin on 11/13

Saturday, November 15th 2008

CrossFit Kids - Teamwork

CrossFit Kids action

Burpee Games (wmv) (mov)

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

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

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

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



Posted by Jeff Martin on 11/14

Sunday, November 16th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids Affiliates

CrossFit Kids - Park City

CrossFit Kids - Missoula

CrossFit Kids - Agoge (Montrose)


Today practice plank holds and handstand holds for ten minutes.



CrossFit Kids working on the shoulder press (wmv)




Posted by Jeff Martin on 11/15

Monday, November 17th 2008

CrossFIt Kids & Teens Exercise, Workouts, Fitness

CrossFit Kids action

CrossFit Kids- Hollister

Buy In
Run 600M


"Smokey"
Big Dawgs
30 Bear complex for time with 35#

Porch
30 Bear Complex for time with 25#

Pack
30 Bear Complex for time with 15#

Puppies
20 Bear Complex for time with PVC-10#

Bear Complex
Clean from floor, Front Squat, Push Press, Back Squat, Push Press, return to floor = 1 rep
Note : If form is not yet solid, do this workout without the clock, and concentrate on proper form.

Cash Out
Jump Rope 3 minutes
Broad Jump 2 minutes
Tuck Jump 1 minute



Posted by mikki martin on 11/16

Tuesday, November 18th 2008

CrossFit Kids - Clean

CrossFit Kids action

Connor from CrossFit Kids - Brand X (Ramona)


CrossFit Teens Cleaning (wmv) (mov)


Buy in
Big Dawgs and The Porch:
2x
10 squats
10 skin the cat/ pull up combo

Pack and Puppies:
2x
10 squats
5 skin the cat attempts

Big Dawgs:
Run 3 miles

The Porch:
Run 2 miles

Pack:
Run 1 mile

Puppies:
3 rounds of
200 M runs

Cash out:
Big Dawgs and The Porch:
Spend 5 minutes working on handstand holds and 5 minutes stretching

Pack and Puppies:
Spend 5 minutes working on handstand holds and 5 minutes stretching






Posted by Jeff Martin on 11/17

Wednesday, November 19th 2008

CrossFit Kids - Receiving the bar

CrossFit Kids action

Fast feet and good flexibility.

'07 Trevor Challenge


Big Dawgs:
Four rounds:

25 Box Jumps, 24"
25 Pull ups
25 Push ups
25 Sit ups
25 Squats

The Porch:
Three rounds:

25 Box Jumps, 20"
25 Pull ups
25 Push ups
25 Sit ups
25 Squats

Pack:
Three rounds:

15 Box Jumps, 20"
15 Pull ups
15 Push ups
15 Sit ups
15 Squats

Puppies:
Three rounds:

10 Box Jumps, 12"
10 Pull ups
10 Push ups
10 Sit ups
10 Squats


Posted by Jeff Martin on 11/18

Thursday, November 20th

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids Affiliates

CrossFit Kids - Agoge (Montrose)

CrossFit Kids - Flagstaff

CrossFit Kids - Clarkesville

CrossFit Kids - OKC

CrossFit Kids - Clackamas



One of our favorite CrossFit Kids videos (video)



Today practice the plank position for ten minutes. If you have some friends over you can play roving plank tag, or ask your parents to play with you.


Posted by Jeff Martin on 11/19

Friday, November 21st 2008

CrossFit Kids - Deadlift

CrossFit Kids action

Maggie shows you how it should be done (wmv)

Buy in
Big Dawgs and The Porch:
2 x
20 Sit ups
10 Squats
5 Push ups

Pack and Puppies:
2 x
12 Sit ups
6 Squats
3 Push ups


"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:
5 Skin the Cats
5 Minutes stretching.

Pack and Puppies:
5 Skin the Cat (assisted)
5 Minutes stretching




Posted by Jeff Martin on 11/20

Saturday, November 22nd 2008

CrossFit Kids - Stand Tall

CrossFit Kids action


CrossFit Kids - Park City


CrossFit Teens Connor and David - Dueling Lizzie (wmv) (mov)

Buy in
Big Dawgs and The Porch:
2 x
30 M Bear Crawl
10 Push ups
10 Squats

Pack and Puppies:
2 x
20 M Bear Crawl
5 Push ups
10 Squats

"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#

Cash Out:
Big Dawgs and The Porch:
20 T Push ups

Pack and Puppies:
15 T Holds

Posted by Jeff Martin on 11/21

Sunday, November 22nd 2008

CrossFit Kids - Forward Roll

CrossFit Kids action

Dodgeball at the CrossFit Kids seminar - (wmv) (mov)

Buy in
Big Dawgs and The Porch:
8 Max effort broad jumps
Rest at least 30 seconds between jumps

Pack and Puppies:
4 Max effort broad jumps
Rest at least 30 seconds between jumps

Big Dawgs:
4 rounds
5 Forward Rolls
10 Pull ups
15 Toes to Bar

The Porch:
3 rounds
5 Forward Rolls
10 Pull ups
15 Toes to Bar

Pack:
3 rounds
3 Forward Rolls
6 Pull ups (assisted or beginner okay)
9 Hanging Leg raises

Puppies:
3 rounds
3 Forward Rolls
6 Pull ups (assisted or beginner okay)
9 Hanging knee raises

Cash out
Big Dawgs and The Porch:
3 x each arm
One arm hang for time

Pack and Puppies:
3 x each arm
One arm hang for time

Posted by Jeff Martin on 11/22

Monday, November 24th 2008

CrossFit Kids - Joy

CrossFit Kids action

"PT Test"

Post the following:

Max set of Pull ups
(Pull ups must be full extension of arm and shoulder to chin over the bar)

Max set of Push ups
(Chest and thighs must touch ground at bottom of the push up and arms be fully extended at the top. Any resting on the ground or break in the plank position at the top is the end of the set)

Max number of Squats in 60 seconds
(In the bottom position of the squat the hip must be below parallel and the top they must have a full y extended hip. For kids we tell them their butt needs to be between their knees and ankles and at the top they need to be standing like a super hero)

Max distance Standing Broad Jump


Posted by Jeff Martin on 11/23

Tuesday, November 25th 2008

CrossFit Kids - Skill Day


CrossFit Kids action

CrossFit Kids Affiliates

CrossFit Kids - Cleveland

CrossFit Kids - Calgary

CrossFit Kids - Corona


Today practice cartwheels and monkey swings for ten minutes.

Posted by Jeff Martin on 11/24

Wednesday, November 26th 2008

CrossFit Kids - Exercise and Getting Upside Down

CrossFit Kids action

CrossFit Kids Certification Seminars address the Specific Developmental needs of Children and Teens,
with regard to CrossFit and exercise. In the photo above, kids are practicing "Skin The Cats"
to aid in their vestibular development.

CrossFit Kids Class at CrossFit Brand X - video (wmv) (mov)

Buy in
Big Dawgs and The Porch:
2 x
2:00 Jump rope
5 Roll overs

Pack and Puppies:
2 x
1:00 Jump rope
3 Roll over

Big Dawgs:
10 Muscle up/Skin the Cat combo
* Perform a muscle up drop back below the rings and perform a skin the cat. Repeat.

The Porch:
10 Muscle ups
10 Skin the Cats
or
10 Jumping Muscle ups
10 Skin the Cats

Pack:
10 Seated Muscle ups
10 Skin the Cats

Puppies:
10 Squat Muscle ups
10 Assisted Skin the Cats

Buttercups:
10 Assisted Muscle ups
10 Assisted Skin the Cats

See video page for muscle up tutorial and progressions.

Cash Out:
Big Dawgs and The Pack:
30 Sit ups

Pack and Puppies:
30 Sit ups


Posted by mikki martin on 11/25

Thursday, November 27th 2008

CrossFit Kids - Happy Thanksgiving!

CrossFit Kids action

Wall Turkey

Big Dawgs:
150 Wall Turkey's
Throw a 14 pound turkey to an 8 foot target. Sub a medicine ball if you do not have a turkey to throw.

The Porch:
100 Wall Turkey's
Throw a 14 pound turkey to an 8 foot target. Sub a medicine ball if you do not have a turkey to throw.

Pack:
50 Wall Turkey's
Throw a 8-10 pound turkey to an 6 foot target. Sub a medicine ball if you do not have a turkey to throw.

Puppies:
35 Wall Turkey's
Throw a 4-6 pound turkey to an 6 foot target. Sub a medicine ball if you do not have a turkey to throw.

Posted by Jeff Martin on 11/26

Friday, November 28th 2008

CrossFit Kids - Skill day

CrossFit Kids action

CrossFit Kids - Marina (Huntington Beach)


Today practice skin the cats and planks.
Posted by Jeff Martin on 11/27

Saturday, November 29th 2008

CrossFit Kids - Sprints

CrossFit Kids action

CrossFit Kids - Augusta



Buy in
Big Dawgs and The Porch:
2 x
2:00 Jump Rope
10 Side to side hops

Pack and Puppies:
2 x
2:00 Jump Rope
10 Side to side hops

"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

Cash out:
Big Dawgs and The Porch:
2 x
Max Handstand Hold
Max L-sit

Pack and Puppies:
2 x
Max Handstand Hold
Max L-sit

Posted by Jeff Martin on 11/28

Sunday, November 30th 2008

CrossFit Kids - DSDS

CrossFit Kids action


CrossFit Kids Class video- teens and young kids - (wmv) (mov)

Big Dawgs:
5 rounds

20 Box Jumps, 24"
10 Cleans, 45-55#

The Porch:
5 rounds

20 Box Jumps, 20"
10 Cleans, 25-35#

Pack:
5 rounds

15 Box Jumps, 15-20"
10 Cleans, 15-20#

Puppies:
3 rounds

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


Posted by Jeff Martin on 11/29

Monday, December 1st 2008

CrossFit Kids - Plank Wars

CrossFit Kids action

Fun CrossFit Kids Game - (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 x
5 Forward rolls
Frog Stand for time

Pack and Puppies:
2 x
3 Forward rolls
Frog Stand for time


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


Cash Out
Big Dawgs and The Porch:
Max One Arm Hang, Left Hand
25 Box Jumps, 20-24"
Max One Arm Hang, Right Hand

Pack and Puppies:
Max One Arm Hang, Left Hand
25 Box Jumps, 20-24"
Max One Arm Hang, Right Hand
Posted by Jeff Martin on 11/30

 




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