Monday, November 2nd 2009

CrossFit Kids - Wheelbarrow races



CrossFit Kids - Park City

Big Dawgs and the Porch:
Bear crawl 35 M => Sprint 100 M => 15 Box jumps (or jumps over small hurdles) => 5 high hurdles or 10 tuck jumps

Pack and Puppies:
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

Big Dawgs:
Max Reps in 1:00 of
Push Press, 45-55
Squats
Sit ups
Rest 1:00
repeat for a total of three times

The Porch:
Max Reps in 1:00 of
Push Press, 25-35
Squats
Rest 1:00
repeat for a total of three times

Pack:
Max Reps in 1:00 of
Push Press, 10-15
Squats
Rest 1:00
repeat for a total of three times

Puppies:
Max Reps in 1:00 of
Push Press, pvc-10
Squats
Rest 1:00
repeat for a total of two times

Cash out
Big Dawgs and the Porch:
Max Side plank hold on elbow

Pack and Puppies:
Max Side plank hold on elbow

Tuesday, November 3rd 2009

CrossFit Kids - Class time



CrossFit Kids - King of Prussia

Today practice ice cream makers for a few minutes.

Skill Day Brain Teasers:
Pronounced as one letter but written with three, only two different letters are used to make me.
I'm double, I'm single I'm black, blue, and gray.
I'm read from both ends and the same either way.

-and-



From "The Big Book of Brain Games"
by Ivan Moscovich

Wednesday, November 4th 2009

CrossFit Kids - Teens



Connor, age 13, at Coach Mike Burgener's USAW Club Coach certification

Big Dawgs and The Porch:
2 x
5 Handstand attempts => Forward roll => 15 Roving Planks => 25 Mountain Climbers => Jump up run 200 m

Pack and Puppies:
2 x
3 Handstand attempts => Forward roll => 10 Roving Planks => 15 Mountain Climbers => Jump up run 100 m

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 35-45#

The Porch:
Use 25-35#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes


Cash out
Big Dawgs and The Porch
2 x
Max hang for time
30 Sit ups

Pack and Puppies:
2 x
Max hang for time
20 Sit ups

Thursday, November 5th 2009

CrossFit Kids - Sumo Deadlift High Pull



John Brown, CrossFit Agoge, counts for Jack during Fight Gone Bad

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

"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.

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

Friday, November 6th 2009

CrossFit Kids - Kettlebell swings



CrossFit Kids - Rockford

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

"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:
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

Saturday, November 7th 2009

CrossFit Kids - P.E.



Today practice frog stands and precision jumps

Skill Day Brain Teasers:
There is a low railroad bridge in your town. One day you see a large truck stopped just before the underpass. When you ask
what has happened, the driver tells you that his truck is one inch higher than the indicated height of the opening. This is
the only road to his destination. What can he do to get through the underpass the easiest way?

Sunday, November 8th 2009

CrossFit Kids - Happy Birthday



"Wee" Kempie in the gym (wmv) (mov)

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

"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:
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, November 9th 2009

CrossFit Kids - Agility



CrossFit Kids - Dental (Scotland)

Buy in
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
5 Squats
5 Push ups

Big Dawgs:
25 Burpees
50 Box Jumps, 24"
25 Burpees

The Porch:
25 Burpees
50 Box Jumps, 20"
25 Burpees

Pack:
15 Burpees
35 Box Jumps, 15-20"
15 Burpees

Puppies:
10 Burpees
20 Box Jumps, 12"
10 Burpees

Cash out
Big Dawgs and The Porch:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Tuesday, November 10th 2009

CrossFit Kids - L sit



CrossFit Kids - Fort Bragg

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

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

Big Dawgs
As Many Rounds As Possible in 15 minutes:
100 M run
10 Power snatches, 45#
10 Push ups

The Porch:
As Many Rounds As Possible in 15 minutes:
100 M run
10 Power snatches, 25-35#
10 Push ups

Pack:
As Many Rounds As Possible in 12 minutes:
50 M run
10 Power snatches, 10-15#
10 Push ups

Puppies:
As Many Rounds As Possible in 10 minutes:
50 M run
10 Power snatches, pvc-5#
10 Push ups

Cash out
Big Dawgs and The Porch:
5 Forward Rolls, 5 Cartwheels, 5 Bear crawl L pattern

Pack and Puppies:
3 Forward Rolls, 3 Cartwheels, 3 Bear crawl L pattern

Wednesday, November 11th 2009

CrossFit Kids - Deadlift



CrossFit Kids - Sri Ram Ashram (India)

Skill Day Practice:
Today work on cartwheels, then play on some bars or rings.

Skill Day Brain Teaser:
Each letter below stands for the name of something. What should the last three letters be?
M V E M J S ? ? ?

Thursday, November 12th 2009

CrossFit Kids - Press the Sky



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:
30-20-10
Box Jumps, 24"
Thrusters, 45-55#

The Porch:
30-20-10
Box Jumps, 20"
Thrusters, 25-35#

Pack:
20-15-10
Box Jumps, 15-20"
Thrusters, 10-15#

Puppies:
20-15-10
Box Jumps, 12"
Thrusters, pvc-5#

Cash out
Big Dawgs and The Porch:
2 x
10 Ring rows
Handstand hold

Pack and Puppies:
2 x
10 Ring rows
Handstand hold

Friday, November 13th 2009

CrossFit Kids - Overhead



CrossFit Kids - Bellevue

Buy in
Big Dawgs and The Porch:
3 x
10 Side to side hops
100 M Run

Pack and Puppies:
3 x
10 Side to side hops
50 M Run

Big Dawgs:
3 Rounds

5 Bear Crawl U Patterns
10 Burpees
10 Power Cleans, 45-55#
10 Pull ups

The Porch:
3 Rounds

5 Bear Crawl U Patterns
10 Burpees
10 Power Cleans, 30-40#
10 Pull ups

Pack:
3 Rounds

5 Bear Crawl U Patterns
10 Burpees
10 Power Cleans, 20-30#
10 Assisted or Beginner Pull ups

Puppies:
3 Rounds

5 Bear Crawl U Patterns
5 Burpees
5 Power Cleans, 10-15#
5 Assisted or Beginner Pull ups

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

Saturday, November 14th 2009

CrossFit Kids - Advanced Teens class



CrossFit Kids - Agoge (Montrose) kicks off their CrossFit Kids Advanced/Teen class

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:
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
1:00 total L-sit
:30 total Superman hold

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

Sunday, November 15th 2009

CrossFit Kids - Split Jerk



CrossFit Kids - Flagstaff

Today practice handstands.

Skill Day Brain Teaser:
Every morning when Aldo, Brenda, and Cory line up at the bus stop, they can choose between two busses — one yellow and one blue.
Whenever Aldo takes the yellow bus, Brenda and Cory take the same bus as each other.
If Brenda takes the yellow bus, Aldo and Cory take different busses from each other.
If Cory takes the blue bus, Aldo takes the same bus as Brenda.
Which of the three kids always takes the same bus? What color is it?

From SchoolDiscoveryEducation.com

Monday, November 16th 2009

CrossFit Kids - Press



CrossFit Kids - Clarksville

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

"Rolling Randy"

Big Dawgs:
75 Power Snatches, 45-55#
Every time you set the bar down do 5 forward rolls.

The Porch:
75 Power Snatches, 25-35#
Every time you set the bar down do 5 forward rolls.

Pack:
50 Power Snatches, 10-15#
Every time you set the bar down do 3 forward rolls.

Puppies:
35 Power Snatches, pvc-5#
Every time you set the bar down do 3 forward rolls.

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit
______________________________________________

Exercise Metabolism in Children
by Jon Gary Phd CFK HQ
CrossFit Kids Magazine Preview

Tuesday, November 17th 2009

CrossFit Kids - Tibet



CrossFit Kids in Tibet
November '09 CrossFit Kids Magazine

Buy in
Big Dawgs and The Porch:
3 x
Inch worm walk 25 M => 3 Jumping bar muscle ups => Run 100 M => 20 Basic dot drill

Pack and Puppies:
3 x
Inch worm walk 15 M => 3 Jumping bar muscle ups => Run 50 M => 20 Basic dot drill

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:
2 x
3 Pull overs
15 Toes to bar

Pack and Puppies:
2 x
3 Kick overs
10 Toes to bar (or progressions)

Wednesday, November 18th 2009

CrossFit Kids - Jump-Run-Crawl



CrossFit Kids - Agoge (Montrose)

Buy In
Big Dawgs and The Porch:
3 x
100 M
5 Handstand attempts
5 Push ups
10 squats

Pack and Puppies:
2 x
50 M
3 Handstand attempts
3 Push ups
10 squats

"Hop, Skip and a Jump"

Big Dawgs
Run 200 M
Broad jump 50 M
Skip 50M
20 Box Jumps
Run 200 M backwards
Broad Jump 50 M
Skip 50M
20 Box jumps
Run 200 M


Porch
Run 200 M
Broad Jump 35 M
Skip 35M
20 Box Jumps
Run 200 M backwards
Broad Jump 35 M
Skip 35 M
20 Box jumps
Run 200 M


Pack
Run 200 M
Broad Jump 25 M
Skip 25M
10 Box Jumps
Run 200 M backwards
Broad Jump 25 M
Skip 25 M
10 Box jumps
Run 200 M


Puppies
3 rounds
Run 50 M
Broad Jump 20 M
Skip 20M
20 Box Jumps or step ups
Run 50 M backwards
Broad Jump 20 M
Skip 20M
20 Box jumps
Run 50 M

Cash out
Big Dawgs and The Porch:
30 Sit ups
20 Toes to bar
10 Knees to elbows

Pack and Puppies:
15 Sit ups
10 Toes to bar (or progressions)
5 Knees to elbows (or progressions)

Thursday, November 19th 2009

CrossFit Kids - Rowing



CrossFit Kids - Bellevue

Today practice cartwheels and handstands.

Skill Day Brain Teasers:
Louise runs the first half of a race at 5 miles per hour. Then she picks up her pace and runs the last half of the race at 10 miles per hour. What is her average speed on the course?

Friday, November 20th 2009

CrossFit Kids - "Grace"



CrossFit Kids - Brand X (Ramona)

Big Dawgs and The Porch:
3 x
3 Bear crawl U pattern
10 Toes to bar
100 M run

Pack and Puppies:
3 x
2 Bear crawl U pattern
5 Toes to bar (or progressions)
50 M run

Big Dawgs:
3 Rounds

20 Side to side hops
10 Hang power snatch, 45-55#
20 Squats

The Porch:
3 Rounds

20 Side to side hops
10 Hang power snatch, 25-35#
20 Squats

Pack:
3 Rounds

15 Side to side hops
10 Hang power snatch, 10-15#
15 Squats

Puppies:
3 Rounds

10 Side to side hops
5 Hang power snatch, 25-35#
10 Squats

Cash out
Big Dawgs and the Porch:
2 x
10 Ring rows
Max side plank on elbow

Pack and Puppies:
2 x
10 Ring rows
Max side plank on elbow

Saturday, November 21st 2009

CrossFit Kids - Front Squat



CrossFit Kids - Sri Ram Ashram


Buy In
Big Dawgs and The Porch:
3x
5 Broad Jumps
10 Hollow Rocks

Pack and Puppies:
2x
5 Broad Jumps
10 Hollow Rocks


Big Dawgs
7 rounds
Run 300M
7 Front Squat 45-55#

Porch
7 rounds
Run 300M
7 Front Squat 25-35#

Pack
7 rounds
Run 150M
7 Front Squat 10-15#

Puppies
5 rounds
Run 150M
7 Front Squat PVC -10#

Cash Out
Big Dawgs and The Porch:
1 minute total - Wallabys
1 minute total - L sits

Pack and Puppies:
30 seconds total - Wallabys
30 seconds total - L sits

Sunday, November 22nd 2009

CrossFit Kids - Muscle ups



CrossFit Kids - Mt. Baker

Buy in
Big Dawgs and the Porch:
1:00 of each:
Jump rope
Plank on elbows
Basic dot drill
Side plank on right elbow
Side to side hops
Side plank on left elbow

Pack and Puppies:
1:00 Jump rope
30 seconds Plank on elbows
1:00 Basic dot drill
30 seconds Side plank on right elbow
1:00 Side to side hops
30 seconds Side plank on left elbow

Big Dawgs:
21 Power cleans, 45-55#
21 Burpees
15 Power cleans, 45-55#
15 Burpees
9 Power Cleans, 45-55#
9 Burpees

The Porch:
21 Power cleans, 25-35#
21 Burpees
15 Power cleans, 25-35#
15 Burpees
9 Power Cleans, 25-35#
9 Burpees

Pack:
21 Power cleans, 10-15#
21 Burpees
15 Power cleans, 10-15#
15 Burpees
9 Power Cleans, 10-15#
9 Burpees

Puppies:
15 Power cleans, pvc-5#
15 Burpees
12 Power cleans, pvc-5#
12 Burpees
9 Power Cleans, pvc-5#
9 Burpees

Cash out
Big Dawgs and The Porch:
3 x
5 Roll overs
Max handstand hold

Pack and Puppies:
3 x
3 Roll overs
Max handstand hold

Monday, November 23rd 2009

CrossFit Kids - "Fran"



Today practice back bends and pull overs or kick overs.

Skill Day Brain Teaser:
A doctor gives you three pills and tells you to take one every half an hour. How long will the pills last?

Skill Day Brain Teaser:
A girl who was just learning to drive went down a one-way street in the wrong direction, but didn't break the law. How come?

Tuesday, November 23rd 2009

CrossFit Kids - Overhead



CrossFit Kids - King of Prussia

Buy in
Big Dawgs and The Porch:
Max handstand hold
30 seconds Wallabys
10 squats

Pack and Puppies:
Max handstand hold
30 seconds Wallabys
10 squats

Big Dawgs:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,25#
5 One arm dumbbell front squats, 25#
5 One arm dumbbell push press, 25#

The Porch:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,20#
5 One arm dumbbell front squats, 20#
5 One arm dumbbell push press, 20#

Pack:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,10-15#
5 One arm dumbbell front squats, 10-5#
5 One arm dumbbell push press, 10-15#

Puppies:As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,3-5#
5 One arm dumbbell front squats, 3-5#
5 One arm dumbbell push press, 3-5#

Cash out
Big Dawgs and The Porch:
3 x
Max handstand hold
20 Sit ups

Pack and Puppies:
3 x
Max handstand hold
10 Sit ups

Wednesday, November 25th 2009

CrossFit Kids - Teaching the squat



CrossFit Kids - North Atlanta

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

Pack and Puppies:
15 Box Jumps
Max L-sit

Big Dawgs:
7 rounds

5 Deadlifts (55-65#)
10 Push ups

The Porch:
7 Rounds

5 Deadlifts (35-45#)
10 Push ups

Pack:
5 Rounds

5 Deadlifts (15-25#)
10 Push ups

Puppies:
4 Rounds

3 Deadlifts (3-10#)
6 Push ups

Cash out
Big Dawgs and The Porch:
2 rounds
5 Forward Rolls
10 Skin the Cats

Pack and Puppies:
2 rounds
2 Forward Rolls
5 Skin the Cats

Thursday, November 26th 2009

CrossFit Kids - India



CrossFit Kids - Sri Ram Ashram

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

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

Big Dawgs:
100 Box jumps, 24"

The Porch:
75 Box Jumps, 20"

Pack:
50 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

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

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

Friday, November 27th 2009

CrossFit Kids - Certification



CrossFit Kids Certification Seminar

Today practice frog stands and roll overs

Skill Day Brain Teaser:
Karen, Jeff, and Chris have 42 baseball cards all together. Chris has twice as many cards as Karen. Karen has 6 fewer cards than Jeff. How many cards does each person have?

Saturday, November 28th 2009

CrossFit Kids - Taking Turns



CrossFit Kids - OKC


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

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

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

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

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

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

Sunday, November 29th 2009

CrossFit Kids - Whiteboard



CrossFit Kids - King of Prussia

Buy in
Big Dawgs and The Porch:
2 rounds
5 Forward Rolls
10 Skin the Cats

Pack and Puppies:
2 rounds
2 Forward Rolls
5 Skin the Cats

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

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

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

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

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

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

Monday, November 30th 2009

CrossFit Kids - Leap Frog



CrossFit Kids - Bellevue

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

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

Big Dawgs
"Little Danny"
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Porch
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

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

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

Tuesday, December 1st 2009

CrossFit Kids - Balance



CrossFit Kids - Agoge (Montrose)

Today practice Cartwheels and walking on a balance beam (a curb will do).

Skill Day Brain Teaser:
Janice has $2.46 worth of coins in her pocket. The coins are of four different denominations, and she has the same number of each denomination. What are the four denominations, and how many of each does she have?

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