Thursday, April 2nd 2009

CrossFit Kids - Clean



CrossFit Kids - Brand X (Ramona)

Connor cleans 220 (wmv) (mov)

Buy in
Big Dawgs and The Porch:
2 times through
25 Side to side hops over small barrier
20 Sit ups
15 Squats
10 Push ups
5 Pull ups

Pack and Puppies:
2 times through
15 Side to side hops over small barrier
12 Sit ups
9 Squats
6 Push ups
3 Pull ups (beginner or assisted okay)

"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
Big Dawgs and The Porch:
1:00 Plank hold
25 Sit ups

Pack and Puppies:
1:00 Plank hold
15 Sit ups

Brain Teaser Answer:
If you took away two apples you would have two apples.

Friday, April 3rd 2009

Crossfit Kids - Crossfit Teen Class



Buy in
Big Dawgs and The Porch:
200 M
10 Squats
100 M
10 Push ups
100 M
10 Squats
200 M
10 Push up

Pack and Puppies:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M
5 Push up

Big Dawgs:
21 Burpees
9 Muscle ups
15 Burpees
6 Muscle ups
9 Burpees
3 Muscle ups

The Porch:
21 Burpees
9 Jumping or Seated Muscle ups
15 Burpees
6 Jumping or Seated Muscle ups
9 Burpees
3 Jumping or Seated Muscle ups

Pack:
15 Burpees
5 Jumping or Seated Muscle ups
9 Burpees
4 Jumping or Seated Muscle ups
6 Burpees
3 Jumping or Seated Muscle ups

Puppies:
15 Burpees
5 Squat Muscle ups
9 Burpees
4 Squat Muscle ups
6 Burpees
3 Squat Muscle ups

Cash Out
Big Dawgs and The Porch:
2 x
3 Cartwheels
50 M Sprint

Pack and Puppies:
2 x
3 Cartwheels
50 M Sprint

Saturday, April 4th 2009

CrossFit Kids - Think big



CrossFit Preschool - (wmv) (mov)

Buy in
Big Dawgs and The Porch:
2 x
15 Side to side jumps over a small barrier
25 M Bear crawl
forward roll
25 M Bear crawl back to start
15 Squats

Pack and Puppies:
2 x
10 Side to side jumps over a small barrier
15 M Bear crawl
forward roll
15 M Bear crawl back to start
10 Squats

Big Dawgs:
21-15-9

Deadlifts (55-65#)
Push ups

The Porch:
21-15-9

Deadlifts (35-45#)
Push ups

Pack:
21-15-9

Deadlifts (15- 25#)
Push ups

Puppies:
15-12-9

Deadlifts (10-15#)
Push ups

Cash Out
Big Dawgs and The Porch:
2 x
3 Pull overs
Max L - sit

Pack and Puppies:
2 x
3 Pull overs
15 second total L - sit

Sunday, April 5th 2009

CrossFit Kids - Skill Day



CrossFit Kids - OKC

Today practice handstands!

Is Zero a Hero?
School House Rock

Skill Day Brain Teaser:
Two people are locked in a room. There is an unbarred window high up in the room. No matter if they jump or stand one on top of the other they can't reach the window to escape. They then decide to tunnel out. However, they give up with the tunneling because it will take too long. Finally one of the people figures out how to escape from the room. What is his plan?

Everything you ever wanted to know about the sea turtle.
National Geographic

Monday, April 6th 2009

CrossFit Kids - Jump rope



Buy in
Big Dawg and The Porch:
Set up a small barrier maybe 2 feet high
Jump over the barrier, 20 M bear crawl, 1 forward roll, spring up into a 50 M sprint
Repeat two more times

Pack and Puppies:
Set up a small barrier about 1-1.5 feet high
Jump over the barrier, 15 M bear crawl, 1 forward roll, spring up into a 30 M sprint
Repeat two more times

"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
Big Dawgs and The Porch:
2 x
5 Skin the Cats
Max L sit

Pack and Puppies:
2 x
5 Skin the Cat (assisted)
Max L sit

Tuesday, April 7th 2009

CrossFit Kids - Play time



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

"Logan's Run"

Big Dawgs:

14 D Ball slam 12-20#
200M Run
14 DB Snatches Right Arm 20-25#
200M Run
14 DB Snatches Left Arm 20-25#
200M Run
14 DB Push Presses Right Arm 20-25#
200M Run
14 DB Push Press Left Arm 20-25#
200M Run
14 DB Clean Right Arm 20-25#
200M Run
14 DB Clean Left Arm 20-25#
200M Run
14 Wall Ball 14-20#

Pack:

14 D Ball slam 10-12#
200M Run
14 DB Snatches Right Arm 10-15#
200M Run
14 DB Snatches Left Arm 10-15#
200M Run
14 DB Push Presses Right Arm 10-15#
200M Run
14 DB Push Press Left Arm 10-15#
200M Run
14 DB Clean Right Arm 10-15#
200M Run
14 DB Clean Left Arm 10-15#
200M Run
14 Wall Ball 8-10#

Puppies:

14 D Ball slam 4-8#
200M Run
14 DB Snatches Right Arm 3-8#
200M Run
14 DB Snatches Left Arm 3-8#
200M Run
14 DB Push Presses Right Arm 3-8#
200M Run
14 DB Push Press Left Arm 3-8#
200M Run
14 DB Clean Right Arm 3-8#
200M Run
14 DB Clean Left Arm 3-5#
200M Run
14 Wall Ball 4-8#

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

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

Wednesday, April 8th 2009

CrossFit Kids - Big Fun



CrossFit Preschool Duck-Duck-Goose

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

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts
3 Towel Pull ups (Beginner or assisted okay)

Big Dawgs and The Porch:
400 M run
Rest 2:00
2 x 200 M run
Rest 1:00 between each 200
4 x 100 M run
Rest 30 seconds between each 100

Pack:
200 M run
Rest 2:00
2 x 100 M run
Rest 1:00 between each 100
4 x 50 M run
Rest 30 seconds between each 50

Puppies:
100 M run
Rest 2:00
2 x 50 M run
Rest 1:00 between each 50
4 x 25 M run
Rest 30 seconds between each 25

Cash out
Big Dawgs and The Porch:
2 x
10 Pistols
10 Knees to elbows
10 Supermans

Pack and Puppies:
2 x
10 Pistol progressions
10 Knee ups
10 Supermans

Thursday, April 9th 2009

CrossFit Kids - Skill Day



Keegan shows his gymnastics skill with Flippin' Burpees at the CrossFit Kids Cert as well as strength on the platform (wmv) (mov)


Today practice bridging and rolls.

Skill Day Brain Teaser:
Almost everyone sees me without noticing me, For what is beyond is what he or she seeks. What am I?

School House Rock:
Interjections!

Friday, April 10th 2009

CrossFit Kids - Rings are fun !



CrossFit Kids - Central Oregon

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => 10 Side to side hop over a small barrier

Big Dawgs:
3 rounds
Run 400 M
Max Push ups in 1:00
Max Squats in 1:00

The Porch:
3 rounds
Run 200 M
Max Push ups in 1:00
Max Squats in 1:00

Pack:
3 rounds
Run 100 M
Max Push ups in 1:00
Max Squats in 1:00

Puppies:
3 rounds
Run 50 M
Max Push ups in 30 seconds
Max Squats in 30 seconds

Cash out
Big Dawgs and The Porch:
2 x
3 Skin the cats
6 Knees to elbows
12 Toes to bar

Pack and Puppies:
2 x
3 Skin the cats (assisted)
6 Knees to elbows (or progressions)
12 Toes to bar (or progressions)

Saturday, April 11th 2009

CrossFit Kids - Jump rope



CrossFit Kids - Calgary

Buy in
Big Dawgs and The Porch:
2 x
1:00 Double under practice
10 Beck's Burpees

Pack and Puppies:
2 x
1:00 Jump rope
10 Beck's Burpees

Big Dawgs:
8 Rounds of Tabata squats
Run 1 mile

The Porch:
6 Rounds of Tabata squats
Run 1 mile

Pack:
6 Rounds of Tabata squats
Run 800 M

Puppies:
4 Rounds of Tabata squats
Run/walk 200 - 400 M

Cash out
Big Dawgs and the Porch:
2 x
3 Jumping bar muscle ups/roll overs
30 seconds T hold plank on each side

Pack and Puppies:
2 x
3 Jumping bar muscle ups/roll overs
15 seconds T hold plank on each side




Skill Day Brain Teaser Answer:
A Window

Sunday, April 12th 2009

CrossFit Kids - Good eggs



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

Pack and Puppies:
10 Toes to Bar or progressions
3 Handstand Attempts


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

Cash out
Big Dawgs and The Porch:
1:00 total Handstand hold
1:00 total L-sit

Pack and Puppies:
:30 total Handstand hold
:30 total L-sit

Monday, April 13th 2009

CrossFit Kids - Skill day



CrossFit Kids - Agoge (Montrose)

Today practice roving planks. Play a game of roving plank tag with your friends or family.

Skill Day Brain Teaser:
If you had only one match, on a freezing winter day, and you entered a room which contained a lamp, a kerosene heater, and a wood burning stove, which should you light first.

School House Rock:
Elbow Room

New Dinosaurs:
http://www.sciencenewsforkids.org/articles/20090401/Note2.asp

http://news.nationalgeographic.com/news/2008/02/photogalleries/dinosaur-pictures

Tuesday, April 14th 2009

CrossFit Kids - Bear Crawl



CrossFit Teens and Advanced class at the CrossFit Kids Cert.

Buy in
Big Dawgs and The Porch:
2 x
Bear Crawl 15 M => Sprint 30 M => Bear Crawl 15 M
10 Squats
3 Handstand attempts

Pack and Puppies:
2 x
Bear Crawl 10 M => Sprint 20 M => Bear Crawl 10 M
10 Squats
3 Handstand attempts

Big Dawgs:
4 Rounds

5 Forward roll/Burpees
30 Squats

Porch:
3 Rounds

5 Forward roll/Burpees
20 Squats

Pack:
3 Rounds

3 Forward roll/Burpees
20 Squats

Puppies:
3 Rounds

3 Forward roll/Burpees
15 Squats

Cash out
Big Dawgs and The Porch:
15 seconds Back bridge
15 seconds L-sit
15 seconds Back bridge
15 Knees to elbows

Pack and Puppies:
10 seconds Back bridge
10 seconds Tuck sit
10 seconds Back bridge
10 Knees ups

Skill Day Brain Teaser Answer:
Light the match first.

Wednesday, April 15th 2009

CrossFit Kids - Medicine ball clean



Teaching the medicine ball clean at the CrossFit Kids certification seminar.

Buy in
Big Dawgs and The Porch:
Inch worm walk, 25 feet => 2 Forward rolls => 15 Lunges

Pack and Puppies:
Inch worm walk, 10 feet => 2 Forward rolls => 10 Lunges

Big Dawgs:
3 Rounds
10 Box Jumps, 36"
1 Rope climb, 15'
10 Box jumps, 36"
10 Dumbbell Push press, 30#'s
10 Box jumps, 36"
10 Squats

The Porch:
3 Rounds
10 Box Jumps, 20-24"
1 Rope climb, 15'
10 Box jumps, 20-24"
10 Dumbbell Push press, 20#'s
10 Box jumps, 20-24"
10 Squats

Pack:
3 Rounds
10 Box Jumps, 20"
1 Rope climb, 15' (Beginner rope climbs okay)
10 Box jumps, 20"
10 Dumbbell Push press, 10-15#'s
10 Box jumps, 20"
10 Squats

Puppies:
3 Rounds
10 Box Jumps, 12"
1 Beginner Rope climb
10 Box jumps, 12"
10 Dumbbell Push press, 3-5#'s
10 Box jumps, 12"
10 Squats

Buttercups:
2 Rounds
10 Box Jumps, 10-12"
1 Beginner Rope climb
10 Box jumps, 10-12"
10 Dumbbell Push press, 3-5#'s
10 Box jumps, 10-12"
10 Squats

****Our best time was 8:34 Big Dawgs, as Rx'd.

Cash out
Big Dawgs:
2 rounds
5 Pull over/Roll over combos
5 Skin the cats

Pack and Puppies:
2 rounds
3 Pull over/Roll over combos (with assistance)
3 Skin the cats

Thursday, April 16th 2009

CrossFit Kids - Overhead squats



Buy in
Big Dawgs and The Porch:
2 x
25 feet Handstand walking (spotter okay)
25 yards High knee skipping
25 yards Bear crawl

Pack and Puppies:
2 x
15 feet Handstand walking (spotter okay) or wheelbarrow walk
15 yards High knee skipping
15 yards Bear crawl

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.

Cash out:
Big Dawgs and The Porch:
15 Knees to elbows
1:00 total L-sit
15 Knees t Elbows

Pack and Puppies:
10 Knees raises
:30 total L-sit
10 Knees raises

Friday, April 17th 2009

CrossFit Kids - Skill Day



Competency comes over time.


School House Rock:
Three, it's a magic number!

Skill Day Brain Teaser:
You are participating in a race. You overtake the second person. What position do you finish?

Skill Day Question:
Why is it better to have round manhole covers than square ones?

Saturday, April 18th 2009

CrossFit Kids - Dodgeball



CrossFit Kids - Agoge (Montrose)

Buy in
Everyone:
5:00 CrossFit Kids Freeze Tag


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.

Cash out
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>5 Handstand attempts

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts

Sunday, April 19th 2009

CrossFit Kids - Teaching the Squat



'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

Monday,  April 20th 2009

CrossFit Kids- Tons of fun



CrossFit Results

Buy in
Big Dawgs and the Porch:
5 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Pack and Puppies:
3 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

"Colleen's Little Sister"

For 7 minutes alternate the folowing:
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:
3 x
Wheelbarrow walk 25 yard or Seal walk 25 yards

Pack and Puppies:
3 x
Wheelbarrow walk 15 yard or Seal walk 15 yards

Tuesday, April 21st

CrossFit Kids - Wallball



20# ball to an 11.5 foot target at SoCal Regional Qualifiers for the CrossFit Games

Today practice cartwheels then try and figure out the brain teasers.

School House Rock:
Fireworks!

Skill Day Brain Teaser:
If you were to put a coin into an empty bottle and then insert a cork into the neck, how could you remove the coin without taking out the cork or breaking the bottle?

Wednesday, April 22nd 2009

CrossFit Kids - Muscle up club!



Emily from CrossFit Ocean City was awarded Maryland's 2009 Level 7 Gymnast of the Year. She credited part of her success to CrossFit training! She is also the first female at CrossFit Ocean City to get a muscle up and she is one of their CrossFit Kids!
CrossFit Kids - Ocean City

Buy in
Big Dawgs and The Porch:
5 Forward rolls => Angry gorilla walk 30 Feet => Lunge 30 Feet

Pack and Puppies:
3 Forward rolls => Angry gorilla walk 20 Feet => Lunge 20 Feet

"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:
2 x
1:00 total L-sit
:30 total Superman hold

Pack and Puppies:
2 x
:30 total L-sit
:15 total Superman hold

Thursday, April 23rd 2009

CrossFit Kids - Prom night at CrossFit Agoge



CrossFit Kids - Agoge (Montrose)

Buy in
Big Dawgs and The Porch:
2 x
Army crawl 30 feet => Sprint 30 yards => 30 squats

Pack and Puppies:
Army crawl 30 feet => Sprint 30 yards => 30 squats

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:
10 Skin the Cats
Max L sit

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

Friday, April 24th 2009

CrossFit Kids - Learn and play new sports, of course to some every sport is new.



Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps


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:
1:00 total Handstand
1:00 total L-sit

Pack and Puppies:
:30 total Handstand1
:30 total L-sit

For Dock
Skill Day Brain Teaser answer:
Push the cork into the bottle then shake the coin out.

Saturday, April 25th 2009

CrossFit Kids - Self Defense



CrossFit Kids Combatives

Today practice back bends and pull overs.

Skill Day Brain Teaser:
What is at the beginning of eternity, the end of time, the beginning of every end, and the end of every place?

Baby Mammoth

Sunday, April 26th 2009

CrossFit Kids - Learn to Swim



Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible.
-G. Glassman-

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

Big Dawgs:
12-9-6

Thrusters, 45-55#
Bar Muscle ups

The Porch:
12-9-6

Thrusters, 25-35#
Jumping Bar Muscle ups

Pack:
12-9-6

Thrusters, 10-15#
Jumping Bar Muscle ups

Puppies:
9-6-3

Thrusters, pvc-5#
Jumping Bar Muscle ups

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

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

Monday, April 27th 2009

CrossFit Kids - Double Trouble



Buy in
Everyone:
2 x
3 Forward Rolls
5 Push ups
7 Handstand attempts
9 squats

Big Dawgs:
100 M Broad jumps

The Porch:
70 M Broad jumps

Pack:
50 M Broad jumps

Puppies:
25 M Broad jumps

Butter cups:
15 M Broad jumps

Post scaling and number of jumps to comments

Cash out:
Big Dawgs and The Porch:
1:00 total L-sit
1:00 total handstand hold

Pack and Puppies:
:30 total L-sit
:30 total handstand hold

Tuesday, April 28th 2009

CrossFit Kids - CrossFit Kids Bellevue




Create your own Obstacle Course
Measure a 30 M Square course
Each Side has an exercise, each corner an exercise,
Count number of times through the entire course.

Side A
Choose either
30 M Bear Crawl, Crab Walk or Seal Drag
Corner A
Choose either
Squats or Pistol Squats, 10 reps
Side B
Choose either
30 M Broad Jumps or Bunny Hops
Corner B
Choose either
Tuck Jumps or Jump Rope, 10 reps
Side C
Choose either
30 M Handstand Walk or Forward Rolls
Corner C
*Dumbbell Deadlift or Kettlebell Swing, 10 reps
Side D
Choose either
30 M Sprint or Beck's Burpees
Corner D
Choose either
Push Ups or Flying Squirrels, 10 reps

*scale weight as necessary

Big Dawgs
How many times through in 15 minutes ?

Pack
How many times through in 12 minutes ?

Puppies
How many times through in 7-10 minutes ?

Wednesday, April 29th 2009

CrossFit Kids - Southern California CrossFit Games Qualifiers



CrossFit Games

Today play CrossFit Kids Dodgeball or CrossFit Kids Freeze Tag. If you are feeling creative make up your own CrossFit Kids game and post it to comments.

Skill Day Brain Teaser:
A snail is at the bottom of a well 30 feet deep. It crawls up 3 feet each day, but at night, it slips down 2 feet. How long does it take for the snail to crawl out the well?

Everyones favorite School House Rock:
Conjunction Junction!

National Geographic:
Hubble Telescope Photos

Thursday, April 30th 2009

Crossfit Kids - Angry Gorilla



CrossFit Kids - Calgary

Buy in
Big Dawgs and The Porch:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups

Pack and Puppies:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups (beginner or assisted okay)

Big Dawgs:
21-15-9
Burpees
Pull ups
Box Jumps, 24

Pack:
15-12-9
Burpees
Pull ups (Assisted or Beginner okay)
Box Jumps,15-20"

Puppies:
15-12-9
Burpees
Pull ups (Assisted or Beginner okay)
Box Jumps,12"

Cash out
Big Dawgs and The Porch:
2 x
3 Pull overs
5 Forward rolls
200 M run

Pack and Puppies:
2 x
3 Pull overs
5 Forward rolls
200 M run

Friday, May 1st 2009

CrossFit Kids - Flippin' Burpees and Hang Power Snatch



Workout at the CrossFit Kids Certification

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:
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.

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

Pack and Puppies:
30 seconds total V-hold

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