Sunday, August 2nd 2009

CrossFit Teens - Pullups



At a visit to CrossFit Santa Barbara, Keegan and Connor
practice butterfly style pullups during the WOD

Buy In
Everyone:
Alternating for 3 minutes
Hollow Rock x 5, flip over to superman hold for count of 5, repeat

"Hop, Skip and a Jump"

Big Dawgs
5 rounds
Run 200 M
Broad Jump 50 M
Skip back 50M
20 Box Jumps

Porch
4 rounds
Run 200 M
Broad Jump 50 M
Skip back 50M
20 Box Jumps

Pack
4 rounds
Run 200 M
Broad Jump 25 M
Skip back 25M
10 Box Jumps

Puppies
3 rounds
Run 200 M
Broad Jump 20 M
Skip back 20M
10 Box Jumps or step ups

Cash out
Everyone:
2 x
3 Cartwheels
6 Pistols

Monday, August 3rd 2009

CrossFit Kids - Skill Day



CrossFit Kids - Park City

Duncan working on his deadlift (wmv) (mov)

Today spend ten minutes working on handstands.

Skill Day Brain Teaser:
In 1985, a person is 15 years old. In 1990 that same person is 10 years old. How is this possible?

Tuesday, August 4th 2009

CrossFit Kids - Teaching the squat



CrossFit Kids - King of Prussia

Chris puts an exclamation point on his 6:28 Helen at the CrossFit Kids cert (wmv) (mov)
(Sound Track "Paint it Black" Rolling Stones)

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>100 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 5 Handstand attempts

Pack and Puppies:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>50 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 3 Handstand attempts

"Cindy"

Big Dawgs:
As Many Rounds As Possible in 20 Minutes
5 Pull ups
10 Push ups
15 Squats

Porch:
As Many Rounds As Possible in 15 Minutes
5 Pull ups
10 Push ups
15 Squats

Pack:
As Many Rounds As Possible in 12 Minutes
5 Pull ups (Beginner or assisted okay)
10 Push ups (Progressions okay)
15 Squats

Puppies:
As Many Rounds As Possible in 10 Minutes
3 Pull ups (Beginner or assisted okay)
6 Push ups (Progressions okay)
9 Squats

Cash out
Big Dawgs and The Porch:
1:00 Total time L-sit
2:00 Total time Handstand

Pack and Puppies:
30 seconds Total time L-sit
1:00 Total time Handstand

Wednesday, August 5th 2009

CrossFit Kids - Summer time



Highlights from Keegan's first Fran as rx'd (wmv) (mov)
Sound Track "Back in Black" AC/DC)

Buy in
Big Dawgs and The Porch:
2 x
10 Air thrusters => Handstand attempt => Forward roll => Alligator crawl 25 M => Sprint 100 M

Pack and Puppies:
2 x
10 Air thrusters => Handstand attempt => Forward roll => Alligator crawl 15 M => Sprint 50 M

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 Plank hold on elbows

Pack and Puppies:
Max Plank hold on elbows

Thursday, August 6th 2009

CrossFit Kids - 3-2-1......



CrossFit Kids - Sri Ram Ashram

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

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
Everyone:
Play on the rings or bars

Post time to comments.

Friday, August 7th 2009

CrossFit Kids - Skill Day



Today find some bars and play on them. Some things to try:
Monkey hangs
Monkey swings
Skin the cats
Tarzans
Pull overs
Roll overs
Swings

Skill Day Brain Teaser:
In front of you, there are 9 coins. They all look absolutely identical, but one of the coins is fake. However, you know that the fake coin is lighter than the rest, and in front of you is a balance scale. What is the least number of weighings you can use to find the counterfeit coin?

Saturday, August 8th 2009

CrossFit Kids - Kettlebell swings



Keegan Deadlifts (wmv) (mov)

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => Lateral shuffle 25 M => High knee skip 25 M => Sprint 30 M

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => Lateral shuffle 15 M =>High knee skip 15 M => Sprint 30 M

"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:
2-5 minutes frog stand practice

Pack and Puppies:
2-5 minutes frog stand practice

Sunday, August 9th 2009

CrossFit Kids - Chalk up



CrossFit Kids - King of Prussia

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 up


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 or assisted pull ups, or a combination of the two.

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

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

Monday, August 10th 2009

CrossFit Kids - Summertime



Buy in
Big Dawgs and The Porch:
3 x or 5:00
Handstand => Forward roll => Handstand => Cartwheel => => Precision jump => Agility ladder 2 up 1 back => 100 M run

Pack and Puppies:
Handstand => Forward roll => Handstand => Cartwheel => => Precision jump => Agility ladder 2 up 1 back => 50 M run

** If you do not have an agility ladder you can make one on a sidewalk with chalk.

Big Dawgs:
4 rounds
3 Tree Climbs to 10 feet
10 Push ups
15 Squats

The Porch:
3 rounds
3 Tree Climbs to 10 feet
10 Push ups
15 Squats

Pack:
3 rounds
3 Tree Climbs to 6 feet
10 Push ups
15 Squats

Puppies:
3 rounds
3 Tree Climbs to 6 feet
6 Push ups
9 Squats

* 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

Cash out:
Big Dawgs and the Porch:
1:00 total T-hold on each side

Pack and Puppies:
30 seconds total T-hold on each side

Tuesday, August 11th 2009

CrossFit Kids - Balance



Today work on your balance. Play on a balance beam, or do one legged hops, or precision jumps.

Skill Day Brain Teaser:
If today is Tuesday, what is the day after the day before the day before tomorrow?

Wednesday, August 12th 2009

CrossFit Kids - Training



CrossFit Kids - Sri Ram Ashram

Buy in
Big Dawgs and The Porch:
3 X
1:00 Basic dot drill
15 Squats
10 Push ups
5 Pull ups
1 Handstand attempt

Pack and Puppies:
2 X
1:00 Basic dot drill
9 Squats
6 Push ups
3 Pull ups (or progressions)
1 Handstand attempt

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:
Max Push ups
Max L sit

Pack and Puppies:
Max Push ups
Max L sit

Thursday, August 13th 2009

CrossFit Kids - Warriors



Buy in
Big Dawgs and The Porch:
3 X
5 Muscle ups or progressions
2:00 Double under practice

Pack and Puppies:
3 X
5 Muscle ups or progressions
2:00 Jump rope practice

"Twins"

Big Dawgs
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

45 pound Thruster, 20 reps
20 L-Pull-ups

Porch:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (barrier assisted or bridged on feet)

25-35 pound Thruster, 20 reps
20 Pull-ups

Pack:
Two rounds, of each couplet, for time of:
500 meter Row
10 Handstand Push-ups (barrier assisted or bridged on feet)

10-15 pound Thruster, 20 reps
20 Pull-ups (assisted or beginner okay)

Puppies:
Two rounds, of each couplet, for time of:
250 meter Row
10 Handstand Push-ups (barrier assisted or bridged on knees)

5-10 pound Thruster, 20 reps
10 Pull-ups (assisted or beginner okay)

Cash out
Big Dawgs and The Porch:
5:00 Handstand hold practice

Pack and Puppies:
5:00 Handstand hold practice

Friday, August 14th 2009

CrossFit Kids - Games



CrossFit Kids - Potomac

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 30M => High knee skip 30 M => Sprint 30 M

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 20M => High knee skip 20 M => Sprint 20 M

Big Dawgs:
4 Rounds
25 Double unders
25 Burpees

The Porch:
3 Rounds
25 Double unders
25 Burpees

Pack:
3 Rounds
20 Double unders or 60 single unders
20 Burpees

Puppies:
3 Rounds
15 Double unders or 30 single unders
15 Squat thrusts

Cash out
Big Dawgs and The Porch:
20 Supermans
1:00 total L sit
20 Supermans

Pack and Puppies:
12 Supermans
30 seconds total L sit
12 Supermans

Saturday, August 15th

CrossFit Kids - Coaching



Today practice handstands for 10 minutes.

Skill Day Brain Teaser:
At a summer camp, Marc bet his friends during their midnight feast that the weather in exactly one week's time would not be sunny.
How can Marc be so sure?

Sunday, August 16th 2009

CrossFit Kids - Agility



Buy in
Big Dawgs and The Porch:
2 x
Handstand => Forward roll => Army Crawl 25 M => Sprint 50 M => 5 Pull ups => 10 Push ups => 15 PVC overhead squats

Pack and Puppies:
2 x
Handstand => Forward roll => Army Crawl 25 M => Sprint 50 M => 3 Pull ups => 6 Push ups => 9 PVC overhead squats

Big Dawgs:
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:
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:
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:
10 Knees to elbows
15 Toes to bar
20 Sit ups

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

Monday, August 17th 2009

CrossFit Kids - Sled drag



CrossFit Kids New England

Buy In
50 seconds Total time L Sit Hold
50 seconds Total Time Handstand Practice
50 seconds Total Time Lever Practice


Big Dawgs
AMRAP in 15 minutes
100M Run
7 DB Power Clean 25#-30# DB
7 D Ball Slams 20#

The Porch
AMRAP in 12 minutes
100M Run
7 DB Power Clean 20#-25# DB
7 D Ball Slams 12- 20#

Pack
AMRAP in 10 minutes
100M Run
7 DB Power Clean 10-15# DB
7 D Ball Slams 8-12#

Puppies
AMRAP in 7 minutes
100M Run
5 DB Power Clean 3-8# DB
5 D Ball Slams 4-8#

Cash Out
50 squats for time

Tuesday, August 18th 2009

CrossFit Kids - Wall Ball



CrossFit Kids Central

Buy in
Big Dawgs and the Porch:
3 x
1:00 Basic dot drill
1:00 Double unders

Pack and Puppies:
3 x
1:00 Basic dot drill
1:00 Jump rope

Big Dawgs:
In 15 minutes
400 M run
Then in the remaining time
AMRAP of
10 Pull ups
20 Squats

The Porch:
In 12 minutes
400 M run
Then in the remaining time
AMRAP of
10 Pull ups
20 Squats

Pack:
In 10 minutes
200 M run
Then in the remaining time
AMRAP of
10 Pull ups (Beginner or assisted okay)
20 Squats

Puppies:
In 8 minutes
100 M run
Then in the remaining time
AMRAP of
10 Pull ups (Beginner or assisted okay)
20 Squats

Cash out:
Big Dawgs and The Porch:
2 x
15 Back extensions (supermans, good mornings or hug a twinkies okay)
5 Ice cream makers

Pack and Puppies:
2 x
10 Back extensions (supermans, good mornings or hug a twinkies okay)
3 Ice cream makers

Wednesday, August 19th 2009

CrossFit Kids - Skill Day



Connor PR's his snatch

Today practice the Burgener warm up two or three times.

Skill Day Brain Teaser:
You hear it speak, for it has a hard tongue. But it cannot breathe, for it has not a lung. What is it?

School House Rock:
I'm Just A Bill

Thursday, August 20th 2009

CrossFit Kids - Overhead squats



CrossFit Santa Barbara

Buy in
Big Dawgs and The Porch:
3 x
Sprint 25 M => Lateral shuffle 25 M => Sprint 25 M => Lateral shuffle 25 M => 10 push ups => Alligator crawl 25 M

Pack and Puppies:
3 x
Sprint 15 M => Lateral shuffle 15 M => Sprint 15 M => Lateral shuffle 15 M => 5 push ups => Alligator crawl 15 M

"Minute of Doom"

Big Dawgs and The Porch:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one ring dip the first minute,
two squats, two broad jumps, two ring dips the second minute,
three squats, three broad jumps, three ring dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Pack:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bar dip the first minute,
two squats, two broad jumps, two bar dips the second minute,
three squats, three broad jumps, three bar dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bench dip the first minute,
two squats, two broad jumps, two bench dips the second minute,
three squats, three broad jumps, three bench dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Cash out
Big Dawgs and the Porch:
3 x
25 Sit ups
5 roll overs

Pack and Puppies:
3 x
15 Sit ups
3 roll overs

Friday, August 21st 2009

CrossFit Kids - Effort!



Buy in
Big Dawgs and The Porch:
2 x
5 Forward rolls
10 Push ups
5 Pull ups
1 Max Handstand Hold

Pack and Puppies:
2 x
3 Forward rolls
6 Push ups
3 Pull ups or progressions
1 Max Handstand Hold

"Shawn"

Big Dawgs:
This is a three round workout. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises and there is no rest between rounds. At one minute you must move to next station immediately for good score. One point is given for each rep.
The stations are:
Muscle ups
Power cleans, 55#
Squats

The Porch:
This is a three round workout. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises and there is no rest between rounds. At one minute you must move to next station immediately for good score. One point is given for each rep.
The stations are:
Seated muscle ups
Power cleans, 30-45#
Squats

Pack:
This is a three round workout. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises and there is no rest between rounds. At one minute you must move to next station immediately for good score. One point is given for each rep.
The stations are:
Jumping muscle ups
Power cleans, 15-25#
Squats

Post number of reps to comments

Puppies:
This is a three round workout. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises and there is no rest between rounds. At one minute you must move to next station immediately for good score. One point is given for each rep.
The stations are:
Squat muscle ups
Power cleans, pvc-10#
Squats

Post number of reps to comments

Cash out
Big Dawgs and The Porch:
Max Handstand hold

Pack and Puppies:
Max Handstand hold

Saturday, August 22nd 2009

CrossFit Kids - Press to the sky



Teaching kids to press at the CrossFit Kids Certification seminar

Buy in
Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Sprint 50 M => Bear Crawl 25 M => Handstand => Forward roll

Pack and Puppies:
2 x
Army Crawl 15 M => Sprint 30 M => Bear Crawl 15 M => Handstand => Forward roll

Big Dawgs:
3 rounds

Basic dot drill, 30 reps
25 Pull ups

The Porch:
3 rounds

Basic dot drill, 30 reps
20 Pull ups

Pack:
3 rounds

Basic dot drill, 30 reps
15 Pull ups (mix in assisted and beginner as necessary)

Puppies:
3 rounds

Basic dot drill, 20 reps
10 Pull ups (mix in assisted and beginner as necessary)

Cash out
Big Dawgs and The Porch:
3 x
3 Pull overs
3 Roll overs
3 Ice cream makers

Pack and Puppies:
3 x
3 Pull overs
3 Roll overs
3 Ice cream makers

Sunday, August 23rd 2009

CrossFit Kids - Skill Day



Today practice handstands for 10 minutes.

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.

What do you know about Lions?
National Geographic

Monday, August 24th 2009

CrossFit Kids - Teaching the Kip



Teaching the kip at the CrossFit Kids Certification seminar

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

Pack and Puppies:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M
10 Squats
5 Push ups
Increase the speed of the sprint each round

Big Dawgs and The Porch:
Run 800 M
Max Push ups
Run 800 M

Pack
Run 400 M
Max Push ups
Run 400 M

Puppies:
Run 200 M
Max Push ups (progressions okay)
Run 200 M

Cash out:
Everyone:
Play with forward rolls and cartwheels

Tuesday, August 25th 2009

CrossFit Kids - Challenge



Teens challenge adults at the CrossFit Kids Certification seminar.

Buy in
Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M

Pack and Puppies:
2 x
Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M

"Jumpy Isabel"

Big Dawgs:
30 Box Jumps, 24"
30 Power Snatches, 45#
30 Box Jumps, 24"

The Porch:
30 Box Jumps, 20"
30 Power Snatches, 20-30#
30 Box Jumps. 20"

Pack:
20 Box Jumps, 20"
20 Power Snatches, 10-15#
20 Box Jumps, 20"

Puppies:
15 Box Jumps, 12-15"
15 Power Snatches, pvc-5#
15 Box Jumps, 12-15"

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 (or progressions)
5 Knees to elbows (or progressions)

Wednesday, August 26th 2009

CrossFit Kids - Pull ups



10 year old Felix gets a muscle up (wmv) (mov)

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

"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 Porch:
2 x
3 Muscle ups
5 Forward rolls
Max L-sit

Pack and Puppies:
2 x
3 Muscle up progressions
3 Forward rolls
Max L-sit

Thursday, August 27th 2009

CrossFit Kids - Skill Day



Families training together

Today practice rolling, both forward and back.

Skill Day Brain Teaser:
There is a house with four walls. Each wall faces south. There is a window in each wall. A bear walks by one of the windows. What color is the bear?


Skill Day Math problem:
Haretown and Tortoiseville are 90 miles apart. A hare travels at 8 miles per hour from Haretown to Tortoiseville, while a tortoise travels at 2 miles per hour from Tortoiseville to Haretown.

If both set out at the same time, how many miles will the hare have to travel before meeting the tortoise en route?
From http://www.Math.com

Friday, August 28th 2009

CrossFit Kids - Walking lunges



Coach CJ Martin of CrossFit Kids Invictus working with his kids

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.

Saturday, August 29th 2009

CrossFit Kids - Teamwork



Buy in
Big Dawgs and The Porch:
2 x
Bear crawl 35 M
1:00 Basic dot drill
Bear crawl 35 M
1:00 Double unders
Bear crawl 35 M
1:00 Box Jumps

Pack and Puppies:
2 x
Bear crawl 25 M
1:00 Basic dot drill
Bear crawl 25 M
1:00 Jump rope
Bear crawl 25 M
1:00 Box 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:
2 x
35 M Roving plank
5 Forward rolls

Pack and Puppies:
2 x
15 M Roving plank
3 Forward rolls

Sunday, August 30th 2009

CrossFit Kids - Teaching the squat



Teaching the squat at the CrossFit Kids Certification seminar

Buy in
Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => run across balance beam => 50 M run => Lateral shuffle 25 M => Switch sides and lateral shuffle 25 M => Agility ladder four step => 10 Box jumps

Pack and Puppies:
2 x or 5:00
2 Forward rolls => run across balance beam => 30 M run => Lateral shuffle 15 M => Switch sides and lateral shuffle 15 M => Agility ladder four step => 10 Box jumps

Big Dawgs:
3 Rounds

30 Tuck jumps
20 squats
10 pull ups

Pack:
3 Rounds

30 Tuck jumps
20 squats
10 pull ups or progressions

Puppies:
3 Rounds

15 Tuck jumps
10 squats
15 pull ups or progressions


Cash out:
Big Dawgs and The Porch:
30 seconds wallabys
Max handstand hold
30 seconds plank hold on elbows

Pack and Puppies:
15 seconds wallabys
Max handstand hold
15 seconds plank hold on elbows

Monday, August 31st

CrossFit Kids - Skill Day



Today play CrossFit Freeze Tag with some friends. Normal rules for freeze tag except to get unfrozen you have to do 10 squats. Play for a while using squats then try 5 push ups or burpees. Remember NO TAG BACKS! Have fun.

Skill Day Brain Teaser:
Is half of two plus two equal to two or three?

Schoolhouse Rock:
Nifty Fifty

Tuesday, September 1st 2009

CrossFit Kids - Shawn Webb Fundraiser



Buy in
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

Big Dawgs:
5 rounds

5 Forward rolls
15 Burpees

The Porch:
3 rounds

5 Forward rolls
15 Burpees

Pack:
3 rounds

3 Forward rolls
12 Burpees

Puppies:
3 rounds

3 Forward rolls
10 Burpees

Cash out
Big Dawgs and The Porch:
2 x
10 Knees to elbows
15 Back extension
20 Sit ups

Pack and Puppies:
2 x
10 Knees to elbows
15 Back extension
20 Sit ups

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