Monday, March 2nd 2009

Crossfit Kids - Congrats on a great season



Buy in
Big Dawgs and The Porch:
30 Box Jumps
20 squats
10 push ups

Pack and Puppies:
20 Box Jumps
10 squats
5 push ups


Big Dawgs:
5 Rounds

5 Roll Overs
20 Push ups

The Porch:
5 Rounds

3 Roll Overs
15 Push ups

Pack:
3 Rounds

3 Roll Overs
15 Push ups

Puppies:
3 Rounds

3 Roll Overs
10 Push ups

Cash out
Big Dawgs and The Porch:
3 Cartwheels
20 Toes to Bar
3 Cartwheels
20 Knees to Elbows

Pack and Puppies:
3 Cartwheels
10 Toes to Bar (or progressions)
3 Cartwheels
10 Knees to Elbows (or progressions)

Tuesday March 3, 2009

CrossFit Kids - Optimize Kids Fitness




CrossFit Kids - Bellevue

Little Barbara

Big Dawgs

Five rounds, each for time of:
10 Pull-ups
15 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

The Porch

Four rounds, each for time of:
10 Pull-ups
15 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

Pack

Four rounds, each for time of:
7 Pull-ups, or beginner pull-ups
10 Push-ups
20 Sit-ups
25 Squats

Rest precisely three minutes between each round.

Puppies

Three rounds, each for time of:
7 Pull-ups, or Beginner pull-ups
10 Push-ups or push ups on elevated surface
20 Sit-ups
25 Squats

Rest precisely three minutes between each round.

Wednesday, March 4th 2009

CrossFit Kids - Skill day



CrossFit Kids - Brand X (Ramona)



Today play with Cartwheels and Frog Stands.

Thursday, March 5th

CrossFit Kids - BIG Fun!



Buy in
Big Dawgs and Pack:
2 rounds
20 side to side barrier hops
5 Handstand attempts

Pack and Puppies:
2 rounds
20 side to side barrier hops
5 Handstand attempts

Big Dawgs:
3 Rounds

50 M Bear Crawl
21 Kettlebell swings, 30-35#
12 Pull ups

The Porch:
3 Rounds

50 M Bear Crawl
21 Kettlebell swings, 20-25#
12 Pull ups

Pack:
3 Rounds

30 M Bear Crawl
15 Kettlebell swings, 10-15#
9 Pull ups (Beginner or Assisted Pull ups okay)

Puppies:
3 Rounds

30 M Bear Crawl
15 Kettlebell swings, 3-8#
9 Pull ups (Beginner or Assisted Pull ups okay)

Cash out:
Big Dawgs and The Porch:
20 supermans
20 seconds L-sit
20 supermans
20 seconds L-sit

Pack and Puppies:
15 supermans
15 seconds L-sit
15 supermans
15 seconds L-sit

Friday, March 6th 2009

CrossFit Kids - In School Physical Education Programs



Dock Daniels, a CrossFit Kids Certified teacher continues to do amazing things
in the Madison County School District

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

Big Dawgs
Set up a small barrier (8-12") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier.

5 Rounds

20 Jump over burpees
15 Overhead squats, 45#

The Porch:
Set up a small barrier (8-12") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier.

5 Rounds

20 Jump over burpees
15 Overhead squats, 25-35#

Pack:
Set up a small barrier (6-8") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier.

4 Rounds

15 Jump over burpees
10 Overhead squats, 10-15#

Puppies:
Set up a small barrier (6-8") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier.

3 Rounds

12 Jump over burpees
10 Overhead squats, pvc-5#

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

Pack and Puppies:
Max toes to bar in 30 seconds. (you may break as often as necessary)

Saturday, March 7th 2009

CrossFit Kids - Mentoring



CrossFit Kids - Bellevue


Buy in
Everyone:
3 x
2 Broad Jumps
3 Forward Rolls
4 Push ups
5 Situps

“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:
5 Handstand attempts
30 Box Jumps
Max Handstand Hold

Pack and Puppies:
5 Handstand attempts
20 Box Jumps
Max Handstand Hold

Sunday, March 8th 2009

CrossFit Kids - Skill Day!



Today let's practice balancing:

Pick up your right foot - how long can you balance without putting your other foot down

Pick up your right foot and tilt your head back so that you are looking at the sky - how long can you balance without putting your other foot down

Pick up your right foot and close your eyes - how long can you balance without putting your other foot down

Pick up your right foot, tilt your head back and close your eyes - how long can you balance without putting your other foot down

Repeat the above with your opposite side.

Monday, March 9th 2009

CrossFit Kids - Wheelbarrow Walk



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)

Tuesday, March 10th 2009

CrossFit Kids - Exercise Grows Brain Cells



Buy in:
Big Dawgs and The Porch:
2 x
25 Box Jumps
Max L-sit

Pack and Puppies:
15 Box Jumps
Max L-sit

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

Cash out:
Big Dawgs and The Porch:
1:00 total L-Sit
3 Muscle ups or Progressions

Pack and Puppies:
30 seconds total L-Sit
3 Muscle ups or Progressions

Wednesday, March 11th 2009

CrossFit Kids - Deadlift



CrossFit Kids - Monrovia

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

Big Dawgs:
7 rounds

5 Deadlifts (55-65#)
10 Push ups

The Porch:
7 Rounds

5 Deadlifts (35-45#)
10 Push ups

Pack:
5 Rounds

5 Deadlifts (15-25#)
10 Push ups

Puppies:
4 Rounds

3 Deadlifts (3-10#)
6 Push ups

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

Thursday, March 12th 2009

CrossFit Kids - Box Jumps



CrossFit Kids - Invictus

Today practice Ice Cream makers and Frog Stands.

Skill Day Puzzle:

A basket contains 5 apples. How can you divide the apples among 5 kids so that each kid has one apple and one apple stays in the basket?

Friday, March 13th 2009

Crossfit Kids - It has to be fun to be fun



CrossFit Kids Brainiac Game - featured in this months CrossFit Kids Magazine available March 15th.

Buy in
Big Dawgs and The Porch:
3 rounds
100 M High Knee Skip
10 T Push ups
10 Squats

Pack and Puppies:
3 rounds
100 M High Knee Skip
10 T Push ups
10 Squats

Big Dawgs:
100 Box jumps, 24"

The Porch:
75 Box Jumps, 20"

Pack:
50 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

Cash out
Big Dawgs and The Porch:
2 x
5 Skin the Cats
15 Knees to Elbows

Pack and Puppies:
2 x
3 Skin the Cats (assisted)
10 Knees to Elbows or progressions

Saturday, March 15th 2009

CrossFit Kids - Role Model



Buy in
Big Dawgs, The Porch:
3 x
1 Backward roll
3 Cartwheels
9 Squats

Pack and The Puppies:
2 x
1 Backward roll
3 Cartwheels
9 Squats

"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
Big Dawgs and The Porch:
2 x
30 second Back Bridge
30 second Handstand Hold

Pack and Puppies:
2 x
15 second Back Bridge
15 second Handstand Hold

Sunday, March 16th 2009

CrossFit Kids - Highland Games OHS with Bag of potatoes



Buy In
1 minute Broad Jumps

Big Dawgs:
3 Rounds
Run 800M
10 OHS with 45# Bar
10 FS with 45# Bar

Porch:
3 Rounds
Run 800M
10 OHS with 35# Bar
10 FS with 35# Bar

Pack:
3 Rounds
Run 400M
10 OHS with 15-25# Bar
10 FS with 15-25# Bar

Puppies:
3 Rounds
Run 200-400M
5 OHS with PVC - 10# Bar
5 FS with PVC - 10# Bar

Cash Out
1 minute alternate Hollow Rock position, flip over your side to Superman, flip to Hollow Rock position, etc.

Monday, March 15th 2009

CrossFit Kids - Upside down



Today work on back bridges and cartwheels.

Skill Day Brain Teaser:
Two girls were born to the same mother, on the same day, at the same time, in the same month and year and yet they're not twins.
How can this be?

Skill Day Question:
Discuss St. Patricks day. Where did St. Patricks day originate? Why is it celebrated? Check out the following site for some interesting facts:
http://www.history.com/minisites/stpatricksday/

Tuesday, March 17th 2009

CrossFit Kids - Happy St. Patrick's Day



Buy in
Big Dawgs and The Porch:
2 x
30 Box Jumps
10 Knees to elbows
10 Toes to bar
10 Sit ups

Pack and Puppies:
20 Box Jumps
5 Knees to elbows
5 Toes to bar
5 Sit ups

Big Dawgs
Using a single dumbbell weighing 25#'s
AMRAP in 10 Minutes:
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
100 M Run

The Porch:
Using a single dumbbell weighing 15-20#'s
AMRAP in 10 Minutes:
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
100 M Run

Pack:
Using a single dumbbell weighing 8-12#'s
AMRAP in 10 Minutes:
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
100 M Run

Puppies:
Using a single dumbbell weighing 3-5#'s
AMRAP in 5 Minutes:
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
50 M Run

Cash out
Big Dawgs and The Porch:
30 hollow rocks

Pack and Puppies:
20 hollow rocks

Wednesday, March 18th 2009

CrossFit Kids - Smart Kids



Congratulations Christopher !

Boosting Brain Function- Lactate as Brain Fuel
CrossFit Kids Magazine Issue #40 March 2009

Buy in
Big Dawgs and The Porch:
Run 200 M
30 M Broad Jumps
10 Push ups
Answer the following:
How can you throw a ball as hard as you can and have it come back to you, even if it doesn't bounce off anything? There is nothing attached to it, and no one else catches or throws it back to you.

Pack and Puppies:
Run 200 M
30 M Broad Jumps
10 Push ups
Answer the following:
How can you throw a ball as hard as you can and have it come back to you, even if it doesn't bounce off anything? There is nothing attached to it, and no one else catches or throws it back to you.

"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:
2 x
3 Cartwheels
15 Knees to Elbows
Max handstand Hold

Pack and Puppies:
2 x
3 Cartwheels
10 Knees to Elbows (or progressions)
Max handstand Hold

Thursday, March 19th 2009

CrossFit Kids - SDHP



Buy in
Big Dawgs and The Porch:
2 x
15 Box jumps
15 Squats
15 Toes to bar

Pack and Puppies:
2 x
10 Box jumps
10 Squats
10 Toes to bar

Big Dawgs and The Porch:
Sprint 100 M
Rest 2:00
Repeat 4 times
Sprint 50 M
Rest 1:00
Repeat 4 times

Pack and Puppies:
Sprint 50 M
Rest 1:00
Repeat 6 times

Cash out
Big Dawgs and The Porch:
Max Push ups in 1:00
Max L-sit hold
Max Superman hold

Pack and Puppies:
Max Push ups in 1:00
Max L-sit hold
Max Superman hold

Friday, March 20th 2009

CrossFit Kids - Invictus



CrossFit Kids - Invictus

Today play with handstands and cartwheels for at least 10 minutes

Skill Day Brain Buster:
Can you name a word that becomes a palindrome when viewed upside down and backwards?

Skill Day Fun Question:
Is it correct that seven and five is thirteen or seven and five are thirteen?

Saturday, March 21st 2009

CrossFit Kids - Squats



Buy in
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

Big Dawgs:
50 Box jumps, 24"
50 Squats
35 Box jumps, 24"
35 Squats
20 Box jumps, 24"
20 Squats

The Porch:
50 Box jumps, 20"
50 Squats
35 Box jumps, 20"
35 Squats
20 Box jumps, 20"
20 Squats

Pack:
35 Box jumps, 15-20"
35 Squats
20 Box jumps, 15-20"
20 Squats
15 Box jumps, 15-20"
15 Squats

Puppies:
20 Box jumps, 12"
20 Squats
15 Box jumps, 12"
15 Squats
10 Box jumps, 12"
10 Squats

Cash out
Big Dawgs and The Porch:
2 x
10 Knees to Elbows
30 second total plank on elbows

Pack and Puppies:
2 x
5 Knees to Elbows or progressions
15 second total plank on elbows


Brain Buster Answer:
SWIMS

Fun Question Answer:
It's neither, its 12.

Sunday, March 22nd 2009

CrossFit Kids - Support Overhead



Buy in
Big Dawgs and The Porch:
Perform the following circuit for 3:00
10 Jumping Lunges
10 Sit ups
10 Push ups
10 Pull ups

Pack and Puppies:
Perform the following circuit for 2:00
10 Jumping Lunges
10 Sit ups
10 Push ups (or progressions)
10 Pull ups (or progressions)

Big Dawgs:
5 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 10-12#

Pack:
5 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 6-8#

Puppies:
3 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 3-5#

Cash Out
Big Dawgs and The Porch:
Bear Crawl 35 M
10 T Push ups
10 Knees to Elbows
1 Handstand Hold
Bear Crawl 35 M

Pack and Puppies:
Bear Crawl 20 M
10 T Holds
10 Knees to Elbows (or progression)
1 Handstand Hold
Bear Crawl 20 M

Monday, March 23rd 2009

CrossFit Kids - Focus Work



Buy in:
Big Dawgs and The Porch:
3 rounds
5 Push ups
10 Toes to Bar
15 squats
1 L-sit

Pack and Puppies:
2 rounds
3 Push ups
6 Toes to Bar
9 squats
1 L-sit

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 targett 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 targett 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 targett 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.


Cash out
Big Dawgs and The Porch:
2 x
3 Skin the Cats
10 Handstand attempts

Pack and Puppies:
2x
3 Skin the Cats (with assist)
6 Handstand attempts

Tuesday, March 24th 2009

CrossFit Kids - Jump!



Today practice bridges and cartwheels.

Skill Day Brain Teaser:
Two mothers and two daughters were fishing. They managed to catch one big fish, one small fish, and one fat fish. Since only three fish were caught, how is it possible that they each took home a fish?

Wednesday, March 25th 2009

CrossFit Kids- Classes at CrossFit Daytona



CrossFit Kids Daytona first class !

Buy in
Big Dawgs and The Porch:
2 rounds
20 side to side barrier hops
5 Handstand attempts

Pack and Puppies:
2 rounds
20 side to side barrier hops
5 Handstand attempts

Big Dawgs and The Porch:
3 Rounds
Single max effort broad jump as soon as you land bear crawl 35 m, spring up and do a single max effort broad jump
20 Push ups
30 Squats

Pack:
3 Rounds
Single max effort broad jump as soon as you land bear crawl 25 m, spring up and do a single max effort broad jump
15 Push ups
20 Squats

Puppies:
3 Rounds
Single max effort broad jump as soon as you land bear crawl 25 m, spring up and do a single max effort broad jump
10 Push ups
15 Squats

Cash out
Big Dawgs and The Porch:
2-5 minutes frog stand practice

Pack and Puppies:
2-5 minutes frog stand practice

Thursday, March 26th 2009

CrossFit Kids - PVC work



CrossFit Kids - Santa Clara

Buy in
Big Dawgs and The Porch:
5 Forward rolls
25 Sit ups
25 Push ups
5 Cartwheels

Pack and Puppies:
3 Forward rolls
15 Sit ups
15 Push ups
3 Cartwheels


"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:
Practice handstands for 5 minutes

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

Friday, March 27th 2009

CrossFit Kids - Family workout



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

Saturday, March 28th 2009

CrossFit Kids - Big smile



Skill Day Brain Teaser:
Pretend you have a bucket of water, a 5 liter container and a 3 liter container. How do you come up with exactly 4 liters of water?

Are you a Big Dawg, or a wild dog?
http://kids.nationalgeographic.com/Stories/AnimalsNature/African-wild-dogs

Sunday, March 29th 2009

CrossFit Kids - CrossFit Preschool



CrossFit Kids - Brand X (Ramona)

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

Brain Teaser answer:
Fill the 3 liter container and pour it into the 5 liter container. Fill the 3 liter again and then pour it into the 5 liter until it fills up. It should take 2 liters to fill up the 5 so you should have 1 liter left in the bottom of the 3 liter container. Empty the 5 liter container back into the pool. Pour the 1 liter from the 3 into the 5 liter. Fill up the 3 liter and pour it into the 5 liter. The 5 liter should now contain 4 liters.

Monday, March 30th 2009

CrossFit Kids - Hang around



Parents you may remember this, school house rock.
What is a noun?

Buy in
Big Dawgs and the Porch:
2-3 x
Run 200 M
1 Handstand hold
5 Cartwheels

Pack and Puppies:
2x
Run 50 M
1 Handstand hold
5 Cartwheels

"Martha"

Big Dawgs:
3 rounds
10 Pull ups
20 Mountain Climbers
30 Burpees


Pack:
3 rounds
5 Pull ups (Beginner or assisted okay)
10 Mountain Climbers
15 Burpees

Puppies:
3 rounds
5 Beginner or assisted pull ups
10 Mountain Climbers
15 Squat thrusts

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

Pack and Puppies:
45 seconds total L-sit

Tuesday, March 31st 2009

Crossfit Kids - Proper support over head



CrossFit Kids Teen/Advanced Class WOD (wmv) (mov)

Buy in
Big Dawgs and The Porch:
100 M run
10 Second L hang
10 Toes to bar
10 Second L hang
10 Knees to elbow
100 M run

Pack and Puppies:
50 M run
10 Second tuck sit
10 Toes to bar (or progressions)
10 Second tuck sit
10 Knees to elbow (or progressions)
50 M run

Big Dawgs
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
21 Thrusters, 45#
21 Box jumps, 24"
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
15 Thrusters, 45#
15 Box jumps, 24"
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
9 Thrusters, 45#
9 Box jumps, 24"

The Porch:
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
21 Thrusters, 23-35#
21 Box jumps, 20"
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
15 Thrusters, 25-35#
15 Box jumps, 20"
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
9 Thrusters, 25-35#
9 Box jumps, 20"

Pack:
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
21 Thrusters, 10-15#
21 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
15 Thrusters, 10-15#
15 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
9 Thrusters, 10-15#
9 Box jumps, 15-20"

Puppies:
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
21 Thrusters, 10-15#
21 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
15 Thrusters, 10-15#
15 Box jumps, 15-20"
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
9 Thrusters, 10-15#
9 Box jumps, 15-20"

Puppies:
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
15 Thrusters, pvc-5#
15 Box jumps, 10-15"
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
12 Thrusters, pvc-5#
12 Box jumps, 10-15"
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
9 Thrusters, pvc-5#
9 Box jumps, 10-15"

***Try to move seamlessly from the forward roll to the bear crawl to the run!

Cash out
Big Dawgs and The Porch:
25 sit ups
Max push ups in 1:00
25 sit ups

Pack and Puppies:
15 sit ups
Max push ups in 1:00
15 sit ups

Wedneday, April 1st 2009

CrossFit Kids - This looks like trouble



Do you know how April Fool's Day started?

Skill Day Brain Teaser:
If there are three apples and you take away two, how many do you have?

School House Rock
Every wonder how a bill becomes a law?

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