Wednesday, September 2nd 2009

CrossFit Kids - All smiles!



CrossFit Preschool and CrossFit Kids at the CrossFit Kids Certification seminar.

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 => 20 Low hurdles side to side hops

Pack and Puppies:
2 x
Handstand => Forward roll => Army Crawl 25 M => Sprint 50 M => 3 Pull ups => 6 Push ups => 12 Low hurdles side to side hops

Big Dawgs:
Max thrusters, 45#
Rest a minutes
As Many Rounds As Possible in 15 minutes:
3 Cleans, 45#
6 Dips
9 Push presses, 45#

The Porch:
Max thrusters, 25-35#
Rest a minutes
As Many Rounds As Possible in 15 minutes:
3 Cleans, 25-35#
6 Dips
9 Push presses, 25-35#

Pack:
Max thrusters, 15-25#
Rest a minutes
As Many Rounds As Possible in 12 minutes:
3 Cleans, 15-25#
6 Dips
9 Push presses, 15-25#

Puppies:
Max thrusters, pvc-10#
Rest a minutes
As Many Rounds As Possible in 10 minutes:
3 Cleans, pvc-10#
6 Dips
9 Push presses, pvc-10#

Cash out:
Big Dawgs and The Porch:
2 x
35 M Roving plank
5 Handstand attempts

Pack and Puppies:
2 x
15 M Roving plank
3 Handstand attempts

Thursday, September 3rd 2009

CrossFit Kids - Overhead squats



Buy in
Big Dawgs and The Porch:
2 x
1:00 Jump rope
5 Handstand attempts
200 M run
3 Muscle ups or muscle up progressions

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts
100 M run
3 Muscle ups or muscle up progressions

Big Dawgs:
3 Rounds
30 Box Jumps
20 Pull ups

The Pack:
3 Rounds
20 Box Jumps
15 Pull ups or Progressions

Puppies:
3 Rounds
15 Box Jumps
10 Beginner or assisted pull ups

Cash out
Big Dawgs and The Porch:
3 x
15 Sit ups
10 Knees to elbows
5 Handstand attempts

Pack and Puppies:
3 x
9 Sit ups
6 Knees to elbows or progressions
3 Handstand attempts

Friday, September 4th 2009

CrossFit Kids - Big Kids Playing



Build and Move a Fort at the CrossFit Kids Certification seminar

Today practice cartwheels.

Skill Day Brain Teaser:
There is a room. The shutters are blowing in. There is broken glass on the floor. There is water on the floor. You find Flippy dead on the floor. Who is Flippy? How did Flippy die?

Saturday, September 5th 2009

CrossFit Kids - Perfect practice



CrossFit Kids - Sri Ram Ashram

Buy in
Big Dawgs and The Porch:
3 x or 5:00
10 Tuck jumps => 2 Forward rolls => 10 Side to side hops => 2 Forward rolls => 10 Overhead squats (pvc) =>100 M run

Pack and Puppies:
3 x or 5:00
10 Tuck jumps => 1 Forward roll1 => 10 Side to side hops => 1 Forward rolls => 5 Overhead squats (pvc) =>50 M run

Big Dawgs:
Do the following three times
30 Box jumps
3 rounds of
5 Push ups
10 Pull ups
15 Squats

The Porch:
Do the following three times
30 Box jumps
3 rounds of
3 Push ups
6 Pull ups
9 Squats

Pack:
Do the following three times
20 Box jumps
3 rounds of
3 Push ups
6 Pull ups or progressions
9 Squats

Puppies:
Do the following three times
15 Box jumps
3 rounds of
3 Push ups
6 Pull ups
9 Squats

Cash out
Big Dawgs and The Porch:
2 x
5 Handstand attempts
1 time through Burgener warm up

Pack and Puppies:
2 x
5 Handstand attempts
1 time through Burgener warm up

Sunday, September 6th

CrossFit Kids - High knee skip



Buy in
Big Dawgs and The Porch
2 x
1:00 Basic dot drill
5 handstand attempts
1:00 Jump rope
5 roll overs

Pack and Puppies:
2 x
1:00 Basic dot drill
2 handstand attempts
1:00 Jump rope
2 roll overs

Big Dawgs:
4 Rounds
5 Bear crawl U pattern
5 Muscle ups

* U should have 10' sides and 5' base

The Porch:
4 Rounds
3 Bear crawl U pattern
3 Muscle ups progressions

* U should have 10' sides and 5' base

Pack:
4 Rounds
3 Bear crawl U pattern
3 Muscle ups progressions

* U should have 8' sides and 4' base

Puppies:
3 Rounds
3 Bear crawl U pattern
3 Muscle ups progressions

* U should have 5' sides and 3' base

Cash out
Big Dawgs and The Porch:
2 x
5 Skin the cats
5 Forward rolls

Pack and Puppies:
2 x
3 Skin the cats
3 Forward rolls

***Muscle up progression can be found on the exercise demo page

Monday, September 7th 2009

CrossFit Kids - Teaching the Squat



Big Dawgs and The Porch:
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times

Pack and Puppies:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times

Big Dawgs:
7 Forward rolls
21 Burpees
21 Hang Power Snatches, 45#
5 Forward rolls
15 Burpees
15 Hang Power Snatches, 45#
7 Forward rolls
9 Burpees
9 Hang Power Snatches, 45#

The Porch:
5 Forward rolls
15 Burpees
15 Hang Power Snatches, 25-35#
4 Forward rolls
12 Burpees
12 Hang Power Snatches, 25-35#
3 Forward rolls
9 Burpees
9 Hang Power Snatches, 25-35#

Pack:
5 Forward rolls
15 Burpees
15 Hang Power Snatches, 10-5#
4 Forward rolls
12 Burpees
12 Hang Power Snatches, 10-15#
3 Forward rolls
9 Burpees
9 Hang Power Snatches, 10-15#

Puppies:
4 Forward rolls
12 Burpees
12 Hang Power Snatches, 10-5#
3 Forward rolls
9 Burpees
9 Hang Power Snatches, 10-15#
2 Forward rolls
96 Burpees
6 Hang Power Snatches, 10-15#

Cash out:
Big Dawgs and The Porch:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
1:00 Jump rope
10 Toes to bar (or progressions)
10 Sit ups

Tuesday, September 8 2009

CrossFit Kids - 135 pound overhead squat



Connor vs. at the CrossFit Kids Certification seminar

Today practice handstands for at least 10 minutes.


CrossFit Kids Skill Day Brain Teaser:
I am the ruler of shovels
I have a double
I am as thin as a knife
I have a wife

What am I?

Fun math trick to play with:
Quick way to multiply any number up to 20 x 20. Let's use the example 17 x 12 = 204
Step 1
Add the one's place digit of the smaller number to the larger number.
17 + 2 = 19
Step 2
Add a zero to the end
190
Step 3
Multiply the one place digits of the two numbers
7 x 2 = 14
Step 4
Add the results of step 2 and 3 for the answer
190 + 14 = 204

Wednesday, September 9th 2009

CrossFit Kids - Snatch



CrossFit Teens WOD (wmv) (mov)

Buy in
Big Dawgs and The Porch:
2 x
Run 200 M
10 Squats
1:00 Jump rope
5 Cartwheels

Pack and Puppies:
2 x
Run 100 M
5 Squats
1:00 Jump rope
3 Cartwheels

Big Dawgs:
For Time:
7 Rounds

300 M Run
7 Deadlifts (55-75#)
7 Push ups

The Porch:
For Time:
3 Rounds

300 M Run
7 Deadlifts (45-55#)
7 Push ups

Pack:
For Time:
5 Rounds

200 M run
7 Deadlifts (25-35#)
7 Push ups (progressions okay)

Puppies:
5 Rounds

50 M Run
7 Deadlifts (5-10#)
7 Push ups (progressions okay)

Cash out
Big Dawgs and The Porch:
2 x
Basic Dot Drill, 10 times
10 T Push ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T Holds

Thursday, September 10th 2009

CrossFit Kids - Sprint



CrossFit Kids - FX TX

Buy in
Big Dawgs and The Porch:
3 x
10 Jumping jacks => Plank hold 15 seconds => Roving Plank 20 M => Alligator crawl 25 M => Agility ladder 2 in 2 out => sprint 50 M

Pack and Puppies:
3 x
10 Jumping jacks => Plank hold 10 seconds => Roving Plank 10 M => Alligator crawl 15 M => Agility ladder 2 in 2 out => sprint 25 M

Big Dawgs:
3 Rounds
5 Ice cream makers
10 Handstand push ups

The Porch:
3 Rounds
5 Ice cream makers
10 Handstand push ups (progressions okay)

Pack:
3 Rounds
3 Ice cream makers (assisted okay)
6 Handstand push ups (progressions okay)

Puppies:
3 Rounds
3 Assisted ice cream makers
6 Handstand push up progressions

Cash out
Big Dawgs and The Porch:
2 x
25 Sit ups
15 Toes to bars
10 Sotts press

Pack and Puppies:
2 x
15 Sit ups
10 Toes to bars
5 Sotts press

Friday, September 11 2009

CrossFit Kids - Fight Gone Bad!



It's just about here.

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

"Courtney"

Big Dawgs:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 24"

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

6 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 15- 20"

Puppies:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12"

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

Saturday, September 12th 2009

CrossFit Kids - Teaching the squat



Today spend ten minutes working on handstands and the deadlift with a pvc.

Skill Day Brain Teaser:
How much dirt would be in a hole 6 feet deep and 6 feet wide that has been dug with a square edged shovel?

Sunday, September 13th 2009

CrossFit Kids - Team work



CrossFit Kids Certification at CrossFit Kids - GSX

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Handstand hold => Forward roll => Alligator crawl 25 M => Sprint 50 M => 10 Squats => 10 Push ups

Pack and Puppies:
3 x or 5:00
Handstand attempt => Forward roll => Alligator crawl 15 M => Sprint 25 M => 10 Squats => 5 Push ups

Big Dawgs:
21 Dumbbell split jerks, 25-30#
21 Ring dips
5 Forward Rolls
15 Dumbbell split jerks, 25-30#
15 Ring dips
5 Forward Rolls
9 Dumbbell split jerks, 25-30#
9 Ring dips

The Porch:
21 Dumbbell split jerks, 15-20#
21 Ring dips
5 Forward Rolls
15 Dumbbell split jerks, 15-20#
15 Ring dips
5 Forward Rolls
9 Dumbbell split jerks, 15-20#
9 Ring dips

Pack:
15 Dumbbell split jerks, 8-12#
15 Dips or bench dips
3 Forward Rolls
12 Dumbbell split jerks, 8-12#
12 Dips or bench dips
3 Forward Rolls
9 Dumbbell split jerks, 8-12#
9 Dips or bench dips

Puppies:
12 Dumbbell split jerks, 3-5#
12 Dips or bench dips
3 Forward Rolls
9 Dumbbell split jerks, 3-5#
9 Dips or bench dips
3 Forward Rolls
6 Dumbbell split jerks, 3-5#
6 Dips or bench dips

Cash out
Big Dawgs and The Porch:
3 x
10 Back extensions
20 Sit ups
30 seconds basic dot drill

Pack and Puppies:
2 x
10 Back extensions
20 Sit ups
30 seconds basic dot drill

Monday, September 14th 2009

CrossFit Kids - Kids Shirts!



CrossFit Kids Shirts in the CrossFit Store

Big Dawgs and The Porch:
Bear crawl 25 M => Forward roll => Run 100 M => 30 seconds Basic dot drill => 30 seconds Handstand hold

Pack and Puppies:
Bear crawl 15 M => Forward roll => Run 50 M => 15 seconds Basic dot drill => 15 seconds Handstand hold

Big Dawgs:
25 Push ups
100 Double unders
25 Push ups

The Porch:
25 Push ups
50 Double unders or tuck jumps
25 Push ups

Pack:
15 Push ups (or progressions)
35 Double unders (or tuck jumps)
15 Push ups (or progressions)

Puppies:
10 Push ups (or progressions)
25 Double unders or tuck jumps
10 Push ups (or progressions)

Cash out
Big Dawgs and The Porch:
3 x
10 Behind the neck split jerks w/ pvc
10 Toes to bar
10 Ring Rows

Pack and Puppies:
2 x
10 Behind the neck split jerks w/ pvc
10 Toes (to bar or progressions)
10 Ring Rows

Tuesday, September 15th 2009

CrossFit Kids - Overhead squats



CrossFit Santa Barbara

Buy in
Big Dawgs and The Porch:
3 x
1 Jumping Bar muscle up => 2 Forward rolls => Inch worm walk, 25 feet => 2 Forward rolls => Run 100 M

Pack and Puppies:
3 x
1 Jumping Bar muscle up =>Inch worm walk, 10 feet => 2 Forward rolls => Run 50 M

"Jeremy"

Big Dawgs:
Three rounds, 21-15- and 9 reps, for time of:
55 pound Overhead squats
Burpees

The Porch:
Three rounds, 21-15- and 9 reps, for time of:
35-45 pound Overhead squats
Burpees

Pack:
Three rounds, 15-12 and 9 reps, for time of:
15-20 pound Overhead squats
Burpees

Puppies:
Three rounds, 15-12 and 9 reps, for time of:
5-10 pound Overhead squats
Burpees

Buttercups:
Three rounds, 15-12 and 9 reps, for time of:
PVC Overhead squats
Burpees

Cash out
Big Dawgs and The Pack:
3 x
30 seconds Basic dot drill
3 Roll overs
30 seconds Wallabys

Pack and Puppies:
2 x
30 seconds Basic dot drill
3 Roll overs (assisted)
30 seconds Wallabys

Wallabys (wmv) (mov)

Wednesday, September 16th 2009

CrossFit Kids - Pull up progressions



Teaching pull ups at the CrossFit Kids Certification seminar.

Skill Day Brain Teaser:
What is the significance of the following: The year is 1978, thirty-four minutes past noon on May 6th.

Thursday, September 17th 2009

CrossFit Kids - High Box Jumps



CrossFit Kids - Brand X (Ramona)

Fight Gone Bad (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 rounds or 5:00
10 Box jumps=> 25 M Sprint => 10 Side to Side hop over small barrier => 25 M Back pedal => 10 Squats => 10 Push ups

Pack and Puppies:
3 rounds or 5:00
10 Box jumps=> 15 M Sprint => 5 Side to Side hop over small barrier => 15 M Back pedal => 10 Squats => 5 Push ups

Big Dawgs:
5 rounds

5 Bear crawl L Pattern
20 Pull ups

The Porch:
5 rounds

5 Bear crawl L Pattern
15 Pull ups

Pack:
3 rounds

3 Bear crawl L Pattern
12 Pull ups (or progressions)

Puppies:
3 rounds

3 Bear crawl L Pattern
8 Pull ups (or progressions)

Cash out
Big Dawgs and The Porch:
3 x
3 Roll overs
12 Toes to bar
12 Sit ups

Pack and Puppies:
3 x
3 Roll overs
6 Toes to bar (or progressions)
12 Sit ups

Friday, September 18th 2009

CrossFit Kids - Skill work



CrossFit Kids - FXTX (Dallas)

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Handstand => Forward roll => 100 M run => 10 Overhead squats (pvc) => 10 Roving plank push ups

Pack and Puppies:
3 x or 5:00
Handstand attempt => Forward roll => 50 M run => 5 Overhead squats (pvc) => 3 Roving plank push ups


"Joey"

Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups

Cash out
Big Dawgs And The Porch:
2 x
3 Skin the cats
5 Roll overs
7 Knees to elbows

Pack and Puppies:
2 x
3 Skin the cats (with assist)
5 Roll overs (with assist)
7 Knees to elbows (progressions okay)

Joey demonstrates her WOD.

Saturday, September 19th 2009

CrossFit Kids - Perfect Planks



CrossFit Kids - Sri Ram Ashram

Buy in
Big Dawgs and The Porch:
2 x
1:00 Double under practice
1:00 Basic dot drill
200 M run

Pack and Puppies:
2 x
1:00 Jump rope practice
1:00 Basic dot drill
50 M run

"Logan's Run"

Big Dawgs:

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

Pack:

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

Puppies:

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

Cash out
Big Dawgs and The Porch:
2 x
20 Good mornings or back extensions
25 Sit ups
30 Flutter Kicks

Pack and Puppies:
2 x
10 Good mornings or back extensions
15 Sit ups
20 Flutter Kicks

Sunday, September 20th 2009

CrossFit Kids - Press



CrossFit Kids - Bellevue

Today, practice pull overs and handstands.

Skill Day Brain Teaser:
It's been around for millions of years, but it's no more than a month old. What is it?

Monday, September 21st 2009

CrossFit Kids - Butterfly pull ups



Spetember CrossFit Kids Magazine

Buy in
Big Dawgs and The Porch:
3 x or 5:00
25 M Roving plank => 25 Mountain climbers => Bear crawl 25 M => 12 side to side hops => 100 M run

Pack and Puppies:
3 x or 5:00
15 M Roving plank => 15 Mountain climbers => Bear crawl 15 M => 10 side to side hops => 50 M run

Big Dawgs:
50 Jumping jacks
50 Push ups
50 Squats
35 Jumping jacks
35 Push ups
35 Squats
25 Jumping jacks
25 Push ups
25 Squats

The Porch:
40 Jumping jacks
40 Push ups
40 Squats
30 Jumping jacks
30 Push ups
30 Squats
20 Jumping jacks
20 Push ups
20 Squats

Pack:
30 Jumping jacks
30 Push ups
30 Squats
20 Jumping jacks
20 Push ups
20 Squats
10 Jumping jacks
10 Push ups
10 Squats

Puppies:
20 Jumping jacks
20 Push ups
20 Squats
15 Jumping jacks
15 Push ups
15 Squats
10 Jumping jacks
10 Push ups
10 Squats

Cash out
Big Dawgs and The Porch:
1:00 Plank hold on elbows
5 Skin the cats
1:00 Sit ups

Pack and Puppies:
:30 Plank hold on elbows
3 Skin the cats
:30 Sit ups

Tuesday, September 22nd 2009

CrossFit Kids -Teaching



CrossFit Kids - Fort Bragg

Buy in
Big Dawgs and The Porch:
5 Handstand attempts => Bear crawl 25 M => Forward roll => 50 M run => 50 M high knee skip

Pack and Puppies:
2 Handstand attempt => Bear crawl 25 M => Forward roll => 50 M run => 50 M high knee skip

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:
3 x
10 Split jerks, pvc
20 Sit ups

Pack and Puppies:
3 x
10 Split jerks, pvc
10 Sit ups

** Today pay special attention to your foot position when you land in the split jerk.

Wednesday, September 23rd 2009

CrossFit Kids - Simon says



Buy in
Big Dawgs and The Porch:
2 x
200 M
Basic dot drill x 10
5 Handstand attempts

Pack and Puppies:
2 x
100 M
Basic dot drill x 10
5 Handstand attempts

"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:
35 Sit ups
20 Toes to bar
5 Skin the cats

Pack and Puppies:
20 Sit ups
10 Toes to bar
5 Skin the Cats (assisted)

Thursday, September 24th 2009

CrossFit Kids - Gorilla back



CrossFit South Brooklyn

Today practice cartwheels and handstands.

Skill Day Brain Teaser:
Bill and Ben takes turns tossing a coin. Whoever gets the head first is the winner. If bill has the first toss, what is the probability that he will win?

Friday, September 25th 2009

CrossFit Kids - Real Kids Sweat



Kids shirts in the CrossFit Store!

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:
21-15- and 9 reps, for time of:
Deadlifts (55-75#)
Push ups

The Porch:
For Time:
21-15- and 9 reps, for time of:
Deadlifts (45-55#)
Push ups

Pack:
For Time:
21-15- and 9 reps, for time of:
Deadlifts (25-35#)
Push ups (progressions okay)

Puppies:
21-15- and 9 reps, for time of:
Deadlifts (5-10#)
Push ups (progressions okay)

Cash out
Big Dawgs and The Porch:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Saturday, September 26th 2009

CrossFit Kids - In schools



CrossFit Kids - Invictus

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups => Agility ladder 2 in 2 out => 5 Pull ups => 50 Mountain climbers

Pack and Puppies:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups progressions => Agility ladder 2 in 2 out => 5 Pull ups or progressions => 25 Mountain climbers

Big Dawgs:
3 rounds
50 Box jumps, 24"
15 Ring dips

The Porch:
3 rounds
50 Box jumps, 20"
15 Ring dips

Pack:
3 rounds
35 Box jumps, 20"
10 Ring dips (Bar or Bench dip progressions okay)

Puppies:
3 rounds
20 Box jumps, 12-15"
10 Bar or Bench dip progressions

Cash out
Big Dawgs and The Porch:
2 x
5 Jump to support /roll over
10 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
3 Jump to support /roll over
6 Toes to bar
12 Sit ups

Sunday, September 27th 2009

CrossFit Kids - Hanging around



CrossFit Kids - New England

Buy in
Big Dawgs and The Porch:
Bear crawl 25 M => Broad Jump => 15 M => Run 100 M => 3 Handstand attempts => 3 Skin the cats

Pack and Puppies:
Bear crawl 15 M => Broad Jump => 10 M => Run 50 M => 3 Handstand attempts (assisted) => 3 Skin the cats (assisted)

Big Dawgs:
3 rounds
5 Forward rolls
15 Split cleans, 45#

The Porch:
3 rounds
5 Forward rolls
15 Split cleans, 25-35#

Pack:
3 rounds
3 Forward rolls
12 Split cleans, 10-15#

Puppies:
3 rounds
3 Forward rolls
10 Split cleans, pvc-5#

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, September 28th 2009

CrossFit Kids - Dumbbell Clean and Jerk



CrossFit Kids - Brand X (Ramona)

Today find a set of monkey bars and play on them.

Tuesday, September 29th 2009

CrossFit Kids - Burgener warm up



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:
9 Thrusters, 45-55#
9 Pull ups
Run 400 M
15 Thrusters, 45-55#
15 Pull ups
Run 400 M
21 Thrusters, 45-55#
21 Pull ups

The Porch:
9 Thrusters, 25-35#
9 Pull ups
Run 400 M
15 Thrusters, 25-35#
15 Pull ups
Run 400 M
21 Thrusters, 25-35#
21 Pull ups

Pack:
9 Thrusters, 10-15#
9 Pull ups (Beginner or Assisted okay)
Run 200 M
15 Thrusters, 10-15#
15 Pull ups (Beginner or Assisted okay)
Run 200 M
21 Thrusters, 10-15#
21 Pull ups (Beginner or Assisted okay)

Puppies:
9 Thrusters, pvc-10#
9 Pull ups (Beginner or Assisted okay)
Run 200 M
12 Thrusters, pvc-10#
12 Pull ups (Beginner or Assisted okay)
Run 100 M
15 Thrusters, pvc-10#
15 Pull ups (Beginner or Assisted okay)

Cash out
Big Dawgs and The Porch:
Max T hold right side
15 Ring rows
Max T hold left side
15 Ring rows

Pack and Puppies:
Max T hold right side
10 Ring rows
Max T hold left side
10 Ring rows

Wednesday, September 30th 2009

CrossFit Kids - L-Sit



Buy in
Big Dawgs and The Porch:
3 x or 5:00
15 Side to side hops => Run 35 M => Back pedal 35 M => 5 Ice cream makers => 5 Handstand attempts => 10 Power snatches, pvc

Pack and Puppies:
3 x or 5:00
10 Side to side hops => Run 20 M => Back pedal 20 M => 3 Ice cream makers (tucked okay) => 3 Handstand attempts => 10 Power snatches, pvc

Big Dawgs:
5 Rounds
12 Power cleans, 45-55#
20 Box Jumps, 24"

The Porch:
5 Rounds
12 Power cleans, 25-35#
20 Box Jumps, 20"

Pack:
4 Rounds
12 Power cleans, 10-15#
20 Box Jumps, 15-20"

Puppies:
3 Rounds
12 Power cleans, pvc-5#
20 Box Jumps, 12-15"

Cash out
Big Dawgs and The Porch:
2 x
10 Toes to bar
15 Back extensions
20 Sit ups

Pack and Puppies:
2 x
5 Toes to bar (Progressions or assisted okay)
10 Back extensions
15 Sit ups

Thursday, October 1st 2009

CrossFit Kids - FGB



CrossFit Kids - Monrovia

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

'Lil Barbara'

Big Dawgs:
Three rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

The Porch:
Three rounds, each for time of:
15 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

Pack:
Three rounds, each for time of:
10 Pull-ups, or beginner pull-ups
15 Push-ups or progressions
20 Sit-ups
25 Squats

Rest precisely three minutes between each round.

Puppies:
Three rounds, each for time of:
5 Pull-ups, or Beginner pull-ups
10 Push-ups or progressions
15 Sit-ups
20 Squats

Rest precisely three minutes between each round.

Cash out
Big Dawgs and the Porch:
Max T hold on elbows

Pack and Puppies:
Max T hold on elbows

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