Tuesday, June 2nd 2099

CrossFit Kids - Flip





Bryant and Keegan at the CrossFit Kids Certification Seminar

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:
30-20-10
Overhead Squats, 45#
20-15-10
Pull ups

The Porch:
30-20-10
Overhead Squats, 25-35#
20-15-10
Pull ups

Pack:
30-20-10
Overhead Squats, 10-15#
20-15-10
Pull ups (Beginner or assisted okay)

Puppies:
20-15-10
Overhead Squats, pvc-5#
15-10-5
Pull ups (Beginner or assisted okay)

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)

Wednesday, June 3rd 2009

CrossFit Kids - Deadlifts



Courtney deadlifts at the CrossFit Kids Certification Seminar


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:
For Time:
3 Rounds

Single max effort broad jump as soon as you land bear crawl 35 m, spring up and run 200 M
15 Deadlifts (55-65#)
15 Ring Dips

The Porch:
For Time:
3 Rounds

Single max effort broad jump as soon as you land bear crawl 35 m, spring up and run 200 M
15 Deadlifts (35-45#)
15 Ring Dips (Bar dips okay)

Pack:
For Time:
3 Rounds

Single max effort broad jump as soon as you land bear crawl 25 m, spring up and run 100 M
12 Deadlifts (15-25#)
12 Dips (Bench dips or assisted okay)

Puppies:
3 Rounds

Single max effort broad jump as soon as you land bear crawl 25 m, spring up and run 50 M
10 Deadlifts (5-10#)
10 Dips (Bench dips or assisted okay)

Cash out:
Big Dawgs and The Porch:
Repeat the folowing twice
30 second total L-sit
3 Skin the cats

Pack and Puppies:
Repeat the following twice
15 second total L-sit
3 Skin the cats

Thursday June 4th, 2009

CrossFit Kids - Playground



Dave Leys, OG CrossFitter of CrossFit Santa Cruz Central takes it on the road to Zambia for Orphaned Kids

A portion of the project description follows:



Breath of Heaven site and info about the Breath of Heaven orphan village:
http://www.bofheaven.org/

Awaken Humanity is a non-profit organization that is involved:
awaken.org/awaken-humanity

Connor vs. Dave Leys at the CrossFit Kids Certification seminar - (wmv) (mov)

Today practice bridges and back bends.

Friday, June 5th 2009

CrossFit Kids - Trainers in the making



Buy in
Everyone:
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

"Kollin"

Big Dawgs:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
25# Dumbbell Hang Squat Cleans
Pull ups
Burpees

The Porch:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
15-20# Dumbbell Hang Squat Cleans
Pull ups
Burpees

Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
8-10# Dumbbell Hang Squat Cleans
Pull ups
Burpees

Puppies:
8-7-6-5-4-3-2-1 reps of the triplet:
3-5# Dumbbell Hang Squat Cleans
Pull ups (Beginner and assisted okay)
Burpees

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

Saturday June 6th, 2009

CrossFit Kids - Make it Fun !



Big Dawgs
AMRAP in a given time ( about 15 Minutes)
5 Pull Ups
Broad Jump 50M
Bear Crawl 50M
6-8 Low Hurdles over 50M

Porch
AMRAP in a given time ( about 12 Minutes)
5 Pull Ups
Broad Jump 50M
Bear Crawl 50M
6-8 Low Hurdles over 50M

Pack
AMRAP in a given time ( about 10 Minutes)
5 Pull Ups
Broad Jump 35M
Bear Crawl 35M
6 Low Hurdles over 35M

Puppies
AMRAP in a given time ( about 8 Minutes)
3 Pull Ups or progressions
Broad Jump 25M
Bear Crawl 25M
4 Low Hurdles over 25M

Sunday, June 7th 2009

CrossFit Kids - Mad skills and precision jumps



"Little Kelly"

Big Dawgs
4 rounds
Run 400M
30 Box Jumps 20 "
30 Wall Ball 14#

Porch
4 rounds
Run 400M
30 Box Jumps 20 "
30 Wall Ball 10#

Pack
3 rounds
Run 400M
25 Box Jumps 15-20 "
25 Wall Ball 10#

Puppies
3 rounds
Run 200M
15 Box Jumps 10-15"
15 Wall Ball 4#-8#

Monday, June 8th 2009

CrossFit Kids - Skill Day



Today practice hollow rocks and play on the rings or bars.

Skill Day Brain Teaser:
How much dirt is in a hole that is 3 ft deep, and 6 inches in diameter?

Tuesday, June 9th 2009

CrossFit Kids - Got Hops?



50"

Buy in
Big Dawgs and The Porch:
3 x
Inch worm walk, 25 feet => 2 Forward rolls => 10 Box Jumps

Pack and Puppies:
3 x
Inch worm walk, 10 feet => 2 Forward rolls => 10 Box Jumps

"Cindy"

Big Dawgs:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Pack:
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups (Beginner or assisted pull ups okay)
6 Push-ups
9 Squats

Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups (Beginner or assisted pull ups okay)
4 Pushups
8 Squats

** Do not sub jumping pull ups for pull ups.

Cash out
Big Dawgs and The Porch:
Max L sit

Pack and Puppies:
Max L sit

Wednesday, June 10th 2009

CrossFit Kids- Effort



Congratulations to O.G. CrossFit Kid Connor

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


"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:
10 Handstand attempts

Pack and Puppies:
10 Handstand attempts

Thursday, June 11th 2009

CrossFit Kids - Upside down



CrossFit Kids - Snohomish

Buy in
Big Dawgs and the Porch:
2 x
100 M
5 Pull ups
10 Push ups
15 squats
20 Hollow rocks

Pack and Puppies:
2 x
100 M
3 Pull ups
6 Push ups
9 squats
12 Hollow rocks

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:
2 x
10 Knees to elbows
15 Supermans or back extensions
20 Sit ups

Pack and Puppies:
2 x
5 Knees to elbows
10 Supermans or back extensions
15 Sit ups

Congrats to Jack, Anthony and Morgan for correctly answering the skill day brain teaser.

Friday, June 12th 2009

CrossFit Kids - Skill Day



CrossFit Kids - Hollister

Today spend 10 minutes practicing handstands

Skill Day Brain Teaser:
A man left a legacy of $10,000 to three relatives and their wives. Together, the wives received $3960. June received $100 more than Camille, and Martha received $100 more than June. Jack Smith was given just as much as his wife, Horace Saunders got half as much again as his wife, and Terry Conners received twice as much as his wife. Which wife belongs to which husband?

Diary of a Wimpy Kid

Saturday, June 13th 2009

CrossFit Kids - OHS



Big Dawgs and The Porch:
10 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
10 Handstand attempts

Pack and Puppies:
5 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
5 Handstand attempts


Big Dawgs
7 rounds for time

10 Roving Push ups
10 Sprawls
10 Becks Burpee

Pack
6 rounds for time

10 Roving Push ups
10 Sprawls
10 Becks Burpee

Puppies
5 rounds for time

10 Push ups
10 Sprawls or Squat Thrusts
10 Becks Burpee

Big Dawgs and The Porch:
Max L-sit
35 sit ups
Max L- sit
Pack and Puppies:
Max L-sit
20 sit ups
Max L-sit

Sunday, June 14th 2009

CrossFit Kids - Learn and play new sports



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


“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 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups

Pack and Puppies:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups

Monday, June 15th 2009

CrossFit Kids - Shuttle run



Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => => 50 M Sprint => 5 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => 30 M Sprint =>10 Side to side hop over a small barrier


Big Dawgs:
3 rounds
Alligator Crawl 30 M
3 Tree Climbs to 10 feet
15 Tire Flips
15 Tire Jumps (jump in tire then out again = 1)


Pack:
3 rounds
Alligator Crawl 20 M
3 Tree Climbs to 10 feet
10 Tire Flips
10 Tire Jumps (jump in tire then out again = 1)

Puppies:
3 rounds
Alligator Crawl 15 M
3 Tree Climbs to 6 feet
10 Tire Flips
10 Tire Jumps (jump in tire then out again = 1)

* tree climbs be sure to have your parents spot you
** If you don't have a tree do the number of feet required in pull ups or pull up progressions
*** If you don't have a tire to flip sub deadlifts
**** If you don't have a tire to jump through do twice as many tuck jumps.

Cash Out:
Big Dawgs and The Porch:
3 x
Forward roll
20 seconds L-sits

Pack and Puppies:
3 x
Forward roll
10 seconds L-sits

Tuesday, June 16th 2009

CrossFit Kids - Skill day



Today practice handstands for 10 minutes

Skill Day Brain Teaser:
There was a guy who had a Fox, a Chicken, and a bag of Grain. He had to cross a river to get back home, but he could only take one item with him at a time. He could only take the fox, or the grain, or the chicken. Well, if you leave a chicken and a fox on one side of the river while taking the bag of grain across, the fox will eat the chicken, same thing with the chicken and the grain. Can't leave those two alone or the chicken will eat the grain. How do you get them all across the river safely?


Guinea Pig Jumps:
National Geographic

Wednesday, June 17th 2009

CrossFit Kids - CrossFit Kids Squat Practice



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

"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:
25 T- Push ups

Pack and Puppies:
10 Push ups
10 T- Holds

Thursday, June 18th 2009

CrossFit Kids - Certification Seminar June '09



Buy in
Big Dawgs and The Porch:
2 Forward rolls => Bear Crawl 25M => 2 Forward Rolls => 50 M Sprint => Max Long jump => 10 Squats => 10 Push ups

Pack and Puppies:
2 Forward rolls => Bear Crawl 15M => 2 Forward Rolls => 25 M Sprint => Max Long jump => 10 Squats => 10 Push ups

Big Dawgs:
21-15-9

Box Jumps, 24"
Dumbbell snatch (30#)

The Porch:
15-12-9

Box Jumps, 20"
Dumbbell snatch (20-25#)

Pack:
21-15-9

Box Jumps, 15-20"
Dumbbell snatch (10-15#)

Puppies:
15-12-9

Box Jumps, 12"
Dumbbell snatch (5-8#)

Buttercups:
15-12-9

Box Jumps, 10-12"
Dumbbell snatch (3-5#)

Cash out
Big Dawgs and The Porch
3 x
10 Ring rows
Max Plank on elbows

Pack and Puppies:
2 x
10 Ring rows
Max Plank on elbows

Friday, June 19th 2009

CrossFit Kids- Softball, Baseball and Summer



CrossFit Kid Jane on the field of dreams.

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

Pack and Puppies:
Max Push ups

Big Dawgs
10 Rounds
100M Sprint
15 Squats

Pack
7 rounds
100M Sprint
15 Squats

Puppies
5 rounds
100M Sprint
15 Squats

Buttercups
3 rounds
50 M Sprint
10 Squats

Cash out
Everyone:
Practice gymnastic bridges ( back bends) for two minutes.

Saturday, June 13th 2009

CrossFit Kids - Skill Day



Today, practice forward and backward rolls.

Skill Day Brain Teaser:
How many times can you subtract the number 5 from 25?

Sunday, June 21st 2009

CrossFit Kids - PR



Connor Cleans (vid)

CrossFit Kids - Brand X


Buy in
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>15 Toes to bar

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>15 Toes to bar

Big Dawgs:
21-15-9

Clean/thruster, 45#
Push ups

The Porch:
21-15-9

Clean/thruster, 25-35#
Push ups

Pack:
21-15-9

Clean/thruster, 10-15#
Push ups

Puppies:
15-12-9

Clean/thruster, pvc-5#
Push ups

Cash out
Big Dawgs and The Porch:
Max box jumps (20-24") in 90 seconds.

Pack and Puppies:
Max box jumps (12-20") in 60 seconds.

Monday, June 22nd 2009

CrossFit Kids - Match your heels to your thumbs



CrossFit Kids Flux First Class

"Daddy"

Big Dawgs
AMRAP in 15 minutes
10 Supermans
5 Kipping Pull ups
Sprint 100M
5 Kipping Pullups
10 Supermans
Sprint 100M


Pack
AMRAP in 10 minutes
10 Supermans
5 Kipping Pull ups/Beginner or assisted ok
Sprint 100M
5 Kipping Pullups/Beginner or assisted ok
10 Supermans
Sprint 100M


Puppies
AMRAP in 10 minutes
10 Supermans
5 Seated/Beginner Pull ups
Sprint 50M
5 Seated/Beginner Pullups
10 Supermans
Sprint 50M

Tuesday, June 23rd 2009

CrossFit Kids - Hanging around



Buy in
Big Dawgs and The Porch:
35 Sit ups
20 Toes to bar

Pack and Puppies:
20 Sit ups
10 Toes to bar

Broomstick mile (or 1/2 mile etc)

Big Dawgs:
using a broomstick or pvc pipe

25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push-Jerk
Run 400 meters
50 Hang Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

The Porch:
using a broomstick or pvc pipe

20 Back Squats
20 Front Squats
20 Overhead Squats
Run 200 meters
20 Shoulder Press
20 Push Press
20 Push-Jerk
Run 200 meters
35 Hang Squat Cleans
Run 200 meters
35 Snatches
Run 200 meters

Pack:
using a broomstick or pvc pipe

15 Back squats
15 Front Squats
15 Overhead Squats
Run 200 meters
15 Shoulder Press
15 Push Press
15 Push-Jerk
Run 200 meters
25 Hang Squat Cleans
Run 200 meters
25 Snatches
Run 200 meters

Puppies:
using a broomstick or pvc pipe

10 Back Squats
10 Front Squats
10 Overhead Squats
Run 100 meters
10 Shoulder Press
10 Push Press
10 Push-Jerk
Run 100 meters
15 Hang Squat Cleans
Run 100 meters
15 Snatches
Run 100 meters

Cash out
Big Dawgs and The Porch:
35 Sit ups
20 Toes to bar

Pack and Puppies:
20 Sit ups
10 Toes to bar

Wednesday, June 24th 2009

CrossFit Kids - The Future CrossFit Community



CrossFit Kids - Agoge

Skill Day Brain Teaser:
There is a man that lives on the top floor of a very tall building. Everyday he gets the elevator down to the ground floor to leave the building to go to work. Upon returning from work though, he can only travel half way up in the lift and has to walk the rest of the way, unless it's raining! WHY?

School House Rock:
Melting Pot

Thursday, June 25th 2009

CrossFit Kids - Row



RARE CrossFit Kids

Buy In
Big Dawgs and Porch
400M Run, 100M Lunges

Pack and Puppies
200M Run, 50 M Lunges


Big Dawgs
5-7-10
Broad Jump
Thruster 45-55#
SDHP Sumo Deadlift High Pull 45-55#

Porch
5-7-10
Broad Jump
Thruster 25-35#
SDHP Sumo Deadlift High Pull 25-35#

Pack
5-7-10
Broad Jump
Thruster 15-20#
SDHP Sumo Deadlift High Pull 15-20#

Puppies
5-7-10
Broad Jump
Thruster PVC-10#
SDHP Sumo Deadlift High Pull PVC-10#

Cash Out
Practice forward rolls for five minutes

Friday, June 26th 2009

CrossFit Kids - Working on the squat



CrossFit Kids - Carson Valley

Buy in
Big Dawgs and The Porch:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 50 M sprint
10 Squats
10 Push ups

"Jumpy Nicole"

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 24"
Max rep Pull-ups

The Porch:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 20"
Max rep Pull-ups

Pack:
Complete as many rounds in 12 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Pull-ups (assisted or beginner pull ups okay)

****Jumping pull ups are NOT to be used in this workout.

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Back Extensions or Supermans
50 Sit ups

Pack and Puppies:
25 Sit ups
15 Back Extensions or Supermans
25 Sit ups

Saturday, June 27th 2009

CrossFit Kids - In the wild



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

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


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 The Porch:
35 Box Jumps
Max set of push ups

Pack and Puppies:
20 Box Jumps
Max set of push ups

Sunday, June 28th 2009

CrossFit Kids - Skill Day



CrossFit Kids - King of Prussia

Today, play on the bars. Practice pull overs, roll overs and kips.

Skill Day Brain Teaser:
A man is wearing black. Black shoes, socks, trousers, jumper, gloves, and balaclava. He is walking down a black street with all the street lamps off. A black car is coming toward him with its lights off too, but somehow manages to stop in time. How did the driver see the man?

Skill Day Puzzle:



At first glance this structure seems impossible to build. After all it would collapse before many of the bricks (or in this case, dominoes) were laid. But the bridge is actually easy to construct if you approach it with the right frame of mind.
(From The Big Book of Brain Games)

Monday, June 29th 2009

CrossFit Kids - PreSchool Games "Hot Lava PIt Jumps"



What better way to improve grip strength ? Fun and functional.

Buy in
Big Dawgs and The Porch:
3 x
Alligator walk 25 M => Bear crawl 25 M => Sprint 50 M => 3 Cartwheels

Pack and Puppies:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M => 3 Cartwheels

Increase the speed of the sprint each round

"Kaid"

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Big Dawgs and The Pack:
2 x
10 Roving Plank Push ups
3 Forward rolls

Pack and Puppies:
2 x
5 Roving Plank
3 Forward rolls

Tuesday, June 30th 2009

CrossFit Kids - Kipping



CrossFit Kids Hollister

Buy in
Big Dawgs and The Porch:
3 x
Alligator crawl 30 M => Run 200 M => 10 Tuck jumps

Pack and Puppies:
2 x
Alligator crawl 30 M => Run 100 M => 10 Tuck jumps

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)

Cash out:
Big Dawgs and The Porch:
Repeat the folowing twice
30 second total L-sit
3 Skin the cats

Pack and Puppies:
Repeat the following twice
15 second total L-sit
3 Skin the cats

Wednesday, July 1st 2009

CrossFit Kids - Roadtrip!



Today, Bob Guere owner of CrossFit California City paid CrossFit Kids a visit. He brought along a group of motivated kids. It was a pleasure to watch them work, a really great group.


Buy in
Big Dawgs and The Porch:
5 Forward rolls => Angry gorilla walk 30 Feet => Bear crawl 30 Feet => 2 Broad jumps

Pack and Puppies:
3 Forward rolls => Angry gorilla walk 20 Feet => Bear crawl 30 Feet => 2 Broad jumps


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

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