Tuesday, December 2nd 2008

CrossFit Kids- Play Day



CrossFit Kids Bellevue

Welcome to the newest CrossFIt Kids Affiliate - CrossFit Works 4Kids

Play Day on the playground ! Find a playground and make up some fun CrossFit Workouts-
Include, (Box) Vertical Jumps, Pull ups, Monkey Swings, Squats, Broad Jumps, Kickovers...
Can you think of anything else ? Post it !

Wednesday, December 3rd 2008

CrossFit Kids - Upside Down!



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.


"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


Cash out
Big Dawgs and The Porch:
3 X
3 Roll overs
15 Sit ups

Pack and Puppies:
2 X
3 Roll overs
10 Sit ups

Thursday, December 4th 2008

CrossFit Kids - Check out CrossFit Kids classes at your local Affiliate



Although a bit fuzzy, this is a great photo of Stewart Venable and his trainers working with a CrossFit Kid's class at CrossFit Results

Big Dawgs
"Little Danny"
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Porch
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Friday, December 5th 2008

CrossFit Kids - Knees to Elbows



CrossFit KIds - OKC


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

Saturday, December 6th 2008

CrossFit Kids - Working with large groups.



CrossFit Kids - Cape Fear



Today spend 10 minutes practicing cartwheels and frog stand.

Sunday, December 7th 2008

CrossFit Kids - Skipping



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

Pack and Puppies:
10 Toes to Bar or progression

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)

Monday, December 8th 2008

CrossFit Kids - Row on the Concept 2



Back by demand Connor's OHS Race at the CrossFit Kids Cert - (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

Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups



Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Cash out
Big Dawgs and Pack:
5 Skin the Cats
30 seconds L sits

Pack and Puppies:
5 Assisted Skin the Cats
15 seconds L sits

Tuesday, December 9th 2008

CrossFit Kids - Karate




Buy in:
Big Dawgs and The Porch:
2 x
Run 200 M
5 Cartwheels
10 push ups

Pack and Puppies:
2 x
Run 200 M
5 Cartwheels
10 push ups

Big Dawgs:
As Many Rounds As Possible in 15 Minutes:

Bear Crawl 50 feet
15 Handstand Push ups

The Porch:
As Many Rounds As Possible in 12 Minutes:

Bear Crawl 50 feet
12 Handstand Push ups

Pack:
As Many Rounds As Possible in 10 Minutes:

Bear Crawl 50 feet
10 Handstand Push ups (If you cannot do HSPU sub Barrier Assisted Handstand Push ups or Bridged Handstand Push ups on feet as appropriate)

Puppies:
As Many Rounds As Possible in 10 Minutes:

Bear Crawl 35 feet
10 Handstand Push ups (If you cannot do HSPU sub Bridged Handstand Push ups on feet or knees as appropriate)

Cash Out
Big Dawgs and The Porch:
Max L-sit
25 Box Jumps, 20-24"
Max L-sit

Pack and Puppies:
Max L-sit
25 Box Jumps, 20-24"
Max L-sit

Wednesday, December 10th 2008

CrossFit Kids - Skill Day



CrossFit Kids - Snohomish


For five minutes have an adult help you practice handstand holds or handstand walking.

Thursday, December 11th 2008

CrossFit Kids - Family push ups



Connor talks about watching "Fran" (wmv) (mov)

Buy in:
Big Dawgs and The Porch:
20 Squats
10 Hollow rocks
20 Lunges
10 Hollow Rocks

Pack and Puppies:
10 Squats
5 Hollow rocks
10 Lunges
5 Hollow Rocks


Big Dawgs and The Porch:
50 Squats
30 Pull ups
12 Pull overs
35 Squats
20 Pull ups
8 Pull overs
20 Squats
10 Pull ups
4 Pull overs

Pack:
35 Squats
20 Pull ups (assisted or beginner okay)
8 Pull overs
25 Squats
10 Pull ups (assisted or beginner okay)
6 Pull overs
15 Squats
5 Pull ups (assisted or beginner okay)
4 Pull overs

Puppies:
25 Squats
15 Pull ups (assisted or beginner okay)
6 Pull overs
20 Squats
10 Pull ups (assisted or beginner okay)
6 Pull overs
15 Squats
5 Pull ups (assisted or beginner okay)
4 Pull overs

Cash out
Big Dawgs and The Porch:
Run 200
Max Handstand Hold

Pack and Puppies:
Run 100
Max Handstand Hold

Friday, December 12th 2008

CrossFit Kids - Baby Hollow Rocks



Buy in
Big Dawgs and The Pack:
2 x
10 Roving Plank Push ups
15 squats

Pack and Puppies:
2 x
10 Roving Plank
15 squats


In memory of my best friend Gus, my English Bulldog.
This workout was first posted in August of 2006

"GUS"

3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Big Dawgs:
Do two rounds

Pack and Puppies:
one round


Cash out
Big Dawgs and The Porch:
Max Push ups in 2:00
Max Squats in 2:00

Pack and Puppies:
Max Push ups in 1:00
Max Squats in 1:00

Saturday, December 13th 2008

CrossFit Kids - Holy Cow!



Buy in
Big Dawgs and The Porch:
2x
Run 200 M
5 Handstand attempts
10 squats

Pack and Puppies:
2x
Run 100 M
5 Handstand attempts
10 squats

"Colleen's Little Sister"

For 7 minutes alternate the following:
Clean for one minute
Jerk for one minute

Post your total reps to comments.

Big Dawgs:
25# Dumbbells

The Porch:
15-20# Dumbbells

Pack:
8-10# Dumbbells

Puppies:
4-6# Dumbbells


Cash out
Big Dawgs and The Porch:
5 minutes Lever progressions

Pack and Puppies:
2 minutes Lever progression

Sunday, December 14th 2008

Crossfit Kids - Skill Day




CrossFit Preschool


Today practice skipping, planks, roving planks and frog stands. If you have a little brother or sister have them practice with you.

Monday, December 15th 2008

CrossFit Kids - L-Hang



Buy in
Big Dawgs and The Porch:
2 X
Jump Rope 2:00
5 Handstand attempts

Pack and Puppies:
2 X
Jump Rope 1:00
3 Handstand attempts

"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


Cash Out:
Big Dawgs and The Porch:
Max L Hang
25 Toes to bar
Max L Hang

Pack and Puppies:
Max L Hang
10 Toes to bar (or attempts)
Max L Hang

Tuesday, December 16th 2008

CrossFit Kids - Middle School PE



CrossFit Kids Magazine celebrates its
Three Year Anniversary with the December 2008 Issue #37

Mountain Climbers in Middle School PE
Mike Abruzzo uses CrossFit in his Junior High
Physical Education class in Vista California.
Read about how he makes it work in the
December Issue of the CrossFit Kids Magazine.

Big Dawgs
4 rounds
Run 400M
Lunge 50M
35 squats

Porch
3 rounds
Run 400M
Lunge 50M
25 squats

Pack
3rounds
Run 400M
Lunge 30M
15 squats

Puppies
3 rounds
Run 200M
Lunge 15M
10 squats

Wednesday, December 17th 2008

CrossFit Kids - Rope Climb



CrossFit Kids - Flagstaff

Buy in
Big Dawgs and The Porch:
2 x
Jump Rope 2:00
5 Broad Jumps
5 Handstand attempts

Pack and Puppies:
2 x
Jump Rope 1:00
5 Broad Jumps
5 Handstand attempts


Big Dawgs:
As Many Rounds As Possible in 15 Minutes:

1 Rope Climb
15 Ring Dips
15 Toes to Bar
15 Walking Lunges

The Porch:
As Many Rounds As Possible in 15 Minutes:

1 Rope Climb
15 Dips
15 Hanging Knee Tucks
15 Walking Lunges

Pack:
As Many Rounds As Possible in 12 Minutes:

1 Rope Climb or 3 beginner rope climbs
10 Dips, Bench Dips, or Jump to support
10 Sit ups
10 Walking Lunges

Puppies:
As Many Rounds As Possible in 10 Minutes:

1 Beginner rope climb
10 Bench Dips, or Jump to support
10 Sit us
10 Walking Lunges


Cash Out
Big Dawgs and The Porch:
2 x
5 Handstand attempts
5 Skin the Cats

Pack and Puppies:
2 x
3 Handstand attempts
3 Assisted Skin the Cats

Thursday, December 18th 2008

CrossFit Kids - Skill Day



Today if you practice pull overs and roll overs. If you have to stay inside practice pistols.

Friday, December 19th 2008

CrossFit Kids - After the WOD



CrossFit Kids - Bellevue does Mr. Joshua (wmv) (mov)

Buy in
Big Dawgs and The Porch:
2 x
Max Handstand Hold
2:00 Jump rope

Pack and Puppies:
2 x
Max Handstand Hold
1:00 Jump rope


'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


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

Pack and Puppies:
45 seconds total L-sit or tuck sit

Saturday, December 20th 2008

CrossFit Kids - Front Squats



Buy in:
Big Dawgs and The Porch:
2 x
15 Toes to Bar
15 Side to Side Burpees

Pack and Puppies:
2 x
10 Toes to Bar or progressions
10 Side to Side Squat Thrusts


"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

Sunday, December 21st 2008

CrossFit Kids - Bear Crawl



CrossFit Kids - Snohomish


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' Bear Crawl
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' Bear Crawl
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)

Pack:

2 Rounds of:
10 Standing Long Jumps
35' Bear Crawl
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' Bear Crawl
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, December 22nd 2008

CrossFit Kids - Skill Day



CrossFit Kids Magazine, Third Anniversary Issue


A Kids Holiday Kettlebell Workout Davie Easton of CrossFit Central Scotland The twelve reps of Christmas

An Amazing Little Girl Debbie Rakos of CrossFit Brand X How one little girl reminds us not to think about limitations or obstacles.

Building Blocks Coach Jeff Martin of CrossFit Kids HQ- Another template for a CrossFit Kids Class and an
Advanced CrossFit Kids Class

Common Problems in Common Movements The Squat Drill Coach Jeff Martin of CrossFit Kids HQ Helping to cement the idea of proper stance before beginning the squat.

Conga Line Cleans A video Clip

CrossFit Kids 101 - Gymnastics: A pillar of CrossFit training Cyndi Rodi of CrossFit Kids HQ

Early Teen CrossFit: Incorporating CrossFit into Middle School Physical Education Mike Abruzzo Vista Unified School District
Mike Abruzzo lays out a detailed class plan of how he incorporates CrossFit into Middle School Physical Education.

Focus on CrossFit Kids Community Matt, Football and CrossFit.
New CrossFit Kids Affiliates in Tucson, Arizona, Arlington, Virginia, Spring Lake, North Carolina and Castle Rock, Colorado.

Girls & Heroes CrossFit Kids and CrossFit Teens perform Benchmark Workouts. This month we feature two scaled down versions of Karen
Includes a video link.

Kids Health & Fitness ...soundbites from the web - Genetic testing for athletic ability

Special Needs Children and CrossFit Kids Jennifer Higgins and Rick Higgins of CrossFit Works
With over 25 years of experience in the field, Rick and Jennifer Higgins share
an in depth article on federal guidelines and designations, school situations and special considerations, and home gym scenarios.
Additionally, detailed information on specific disabilities and handicaps and how CrossFit Kids programming can still be applied
in these delicate conditions.

Three CFK WOD's Coach Jeff Martin of CrossFit Kids HQ with a little Holiday workout video


Today practice frog stands and plank holds.

Tuesday, December 23rd 2008

CrossFit Kids - Angry Gorilla



Buy in
Big Dawgs and The Porch:
2 x
200 M
Burgener warm up

Pack and Puppies:
2 x
100 M
Burgener warm up


Big Dawgs:
21-15-9

Deadlifts (55-65#)
Ring Dips

The Porch:
21-15-9

Deadlifts (35-45#)
Ring Dips

Pack:
21-15-9

Deadlifts (15- 25#)
Jump to support or Bench dips

Puppies:
15-12-9

Deadlifts (10-15#)
Jump to support or Bench dips


Cash out
Big Dawgs and the Porch:
Practice cartwhels and/or round offs for ten minutes

Pack and Puppies:
Practice cartwhels and/or round offs for at least five minutes

Wednesday, December 12th 2008

Crossfit Kids - Skin the Cats



Buy in
Big Dawgs and The Porch:
2 x
200 M run or row
5 Handstand attempts
10 squats

Pack and Puppies:
2 x
100 M run or row
5 Handstand attempts
10 squats

Big Dawgs:
3 Rounds

10 Skin the Cat/L-Pull up combo
20 Squats

The Porch:
3 Rounds

10 Skin the Cat/Pull up combo
20 Squats

Pack:
3 Rounds

5 Skin the Cats
10 Pull ups (beginner or assisted okay)
15 Squats

Puppies:
3 Rounds

3 Skin the Cats
9 Beginner or Assisted Pull ups
15 Squats

Big Dawgs and The Porch:
Max Handstand Hold
Max Sit ups in 2:00

Pack and Puppies:
Max Handstand Hold
Max Sit ups in 1:00

Thursday, December 25th 2008

CrossFit Kids - Handstands




Workout demo - (wmv) (mov)

Big Dawgs:
4 rounds

5 Forward roll + 5 virtual snow angels
10 Broad Jumps
15 Snowball cleans, 12-15#


Pack:
4 rounds

3 Forward roll + 5 virtual snow angels
6 Broad Jumps
9 Snowball cleans, 8-10#


Puppies:
3 rounds

3 Forward roll + 5 virtual snow angels
6 Broad Jumps
9 Snowball cleans, 2-5#

Friday, December 26th 2008

CrossFit Kids - Pistols



Duncan demonstrates a pistol (wmv) (mov)

Today practice pistol squats and balance work.

Saturday, December 27th 2008

CrossFit Kids - Reindeer Games



CrossFit Kids - St. Louis

Duncan demonstrates the WOD - (wmv) (mov)

Buy in
Big Dawgs and The Porch:
25 sit ups
20 Toes to bar
15 Knees to elbows

Pack and Puppies:
15 sit ups
10 Toes to bar
5 Knees to elbows


"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups


Cash out
Everybody work on forward rolls.

Sunday, December 28th 2008

CrossFit Kids - Dip




Big Dawgs and The Porch:
2 x
High Knee Skip 100 M
Run Backwards 100 M
20 Squats
10 Push ups

Pack and Puppies:
2 x
High Knee Skip 50 M
Run Backwards 50 M
10 Squats
5 Push ups


"Topsy Turvy Fran"

Big Dawgs:
7 Cartwheels
21 Thrusters, 45-55#
21 Pull ups
5 Cartwheels
15 Thrusters, 45-55#
15 Pull ups
3 Cartrwheels
9 Thrusters, 45-55#
9 Pull ups

The Porch:
7 Cartwheels
21 Thrusters, 20-30#
21 Pull ups
5 Cartwheels
15 Thrusters, 20-30#
15 Pull ups
3 Cartwheels
9 Thrusters, 20-30#
9 Pull ups

Pack:
5 Cartwheels
15 Thrusters, 10-15#
15 Pull ups
4 Cartwheels
12 Thrusters, 10-15#
12 Pull ups
3 Cartwheels
9 Thrusters, 10-15#
9 Pull ups

Puppies:
4 Cartwheels
12 Thrusters, pvc-5#
12 Pull ups
3 Cartwheels
9 Thrusters, pvc-5#
9 Pull ups
2 Cartwheels
6 Thrusters, pvc-5#
6 Pull ups

Cash out
Big Dawgs and The Porch:
35 Box Jumps
1:00 total L-sit

Pack and Puppies:
20 Box Jumps
30 seconds total L-sit

Monday, December 29th 2008

CrossFit Kids - Clean



CrossFit Kids - Snohomish

Buy in
Big Dawgs and The Porch:
2 x
20 Box Jumps
10 Fall Throughs

Pack and Puppies:
2 x
15 Box Jumps
5 Fall Throughs

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:
2:00 total handstand hold

Pack and Puppies:
1:00 total handstand hold

Tuesday, December 30th 2008

CrossFit Kids - Handstand Practice with Spotter



Skill Day
Practice Freestanding Handstand Holds

Feet together
Keep torso in "hollow position"
Push away from the ground, activated shoulders

Post time for longest attempt of 15

Wednesday,  December 31st 2008

CrossFit Kids - Burgener Warm Up & Power Snatch Practice




Happy New Year !
CrossFit Kids is celebrating four years of posting CrossFit Kids workouts online.


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

Pack and Puppies:
2 x
3 Cartwheels
5 Squats
3 Cartwheels
5 Push ups


Big Dawgs
"Jackie" as Rx'd
Row 1000M
50 Thrusters 45#
50 Pull ups

Porch
Row 1000M
50 Thrusters 35#
50 Pull ups

Pack
Row 750M
35 Thrusters 15- 25#
35 Pull ups or Beginner Pull ups

Puppies
Row 500M
25 Thrusters 10#
25 Beginner Pull ups

Buttercups
Row 250M
20 Thrusters PVC
20 Beginner Pull ups

Cash out:
Big Dawgs and The Porch:
Max Sit ups in 1:00
1:00 total L-sit

Pack and Puppies:
Max Sit ups in 1:00
:30 total L-sit

Thursday, January 1st 2009

CrossFit Kids - Victorious



Buy in
Big Dawgs and The Porch:
1 x
10 Push ups
20 Toes to bar
30 Squats
40 Sit ups

Pack and Puppies:
1 x
5 Push ups
10 Toes to bar
15 Squats
20 Sit ups


Big Dawgs:
As Many Rounds As Possible in 15 minutes of:

3 Burpee-Handstand Push ups
5 Pull ups
7 Squats

The Porch:
As Many Rounds As Possible in 12 minutes of:

3 Burpee-Handstand Push ups
5 Pull ups
7 Squats

Pack:
As Many Rounds As Possible in 10 minutes of:

3 Squat Thrust-Handstand Holds
5 Pull ups (Beginner or Assisted okay)
7 Squats

Puppies:
As Many Rounds As Possible in 8 minutes of:

3 Squat Thrust-Handstand Holds
5 Pull ups (Beginner or Assisted okay)
7 Squats


Cash out
Big Dawgs and The Porch:
2 x
30 seconds total L-sit
5 Skin the Cats

Pack and Puppies:
2 x
15 seconds total L-sit
3 Skin the Cats


Parents remember to help spot the Handstand push ups and handstand holds.

Burpee-Handstand Push ups - (wmv)

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