Wednesday, December 2nd 2009

CrossFit Kids - Kettlebells



CrossFit Kids - Clarksville

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
3 Forward rolls
3 Push ups (progressions okay)
3 Handstand attempts (with assist)
3 Pull ups (beginner or assisted okay)

Big Dawgs:
21-15-9
Hang power snatch, 45-55#
Pull ups
Box Jumps, 24"

The Porch:
21-15-9
Hang power snatch, 25-35#
Pull ups
Box Jumps, 20"

Pack:
15-12-9
Hang power snatch, 10-15#
Pull ups (Assisted or Beginner okay)
Box Jumps,15-20"

Puppies:
15-12-9
Hang power snatch, pvc-5#
Pull ups (Assisted or Beginner okay)
Box Jumps, 10-12"

Cash out
Big Dawgs and The Porch:
3 x
3 Pull overs
5 Forward rolls
Max handstand hold

Pack and Puppies:
2 x
3 Pull overs
5 Forward rolls
Max handstand hols

Thursday, December 3rd 2009

CrossFit Kids - Slamball



CrossFit Kids - Marina

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:
5 Rounds
Sprint 50 M
10 Squats
Bear Crawl 50 M
10 Push ups

Pack:
3 Rounds
Sprint 35 M
10 Squats
Bear Crawl 35 M
10 Push ups

Puppies:
3 Rounds
Sprint 20 M
10 Squats
Bear Crawl 20 M
10 Push ups

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)

Friday, December 4th 2009

Medicine Ball Run:

Big Dawgs:
Use a 10#, 14# and 20# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 20#, 14# and finally the 10#. Sprint to the 20# ball pick it up sprint back to the starting line; turn and sprint to the 14# ball pick it up sprint back to the starting line; turn Sprint to the 10# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

The Porch:
Use a 8#, 10# and 12# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 12#, 10# and finally the 8#. Sprint to the 12# ball pick it up sprint back to the starting line; turn and sprint to the 10# ball pick it up sprint back to the starting line; turn Sprint to the 8# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Pack:
Use a 4#, 6# and 10# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 10#, 6# and finally the 4#. Sprint to the 10# ball pick it up sprint back to the starting line; turn and sprint to the 6# ball pick it up sprint back to the starting line; turn Sprint to the 4# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Puppies:
Use a 2#, 4# and 6# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 10 yards apart in a straight line away from the starting line, in the following order 6#, 4# and finally the 2#. Sprint to the 6# ball pick it up sprint back to the starting line; turn and sprint to the 4# ball pick it up sprint back to the starting line; turn Sprint to the 2# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Saturday, December 5th 2009

CrossFit Kids - Skill Day



Today work on cartwheels and roving planks.

Skill Day Brain Teaser:
Can you find the four-digit number described by the following three statements.
1. The first digit is one-third of the third digit.
2. The fourth digit is two times the second digit.
3. The first digit and the third digit add up to twice the sum of the second digit and fourth digit.

Sunday, December 6th 2009

CrossFit Kids - Overhead squats



Today is a practice day, spend at least ten minutes practicing one of the following skills:
Handstand
Lever
Muscle ups
Intersperse agility drills with your practice.

Monday, December 7th 2009

CrossFit Kids - Flagstaff



CrossFit Kids - Flagstaff

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 Forward rolls
25 Burpees
4 Forward rolls
20 Burpees
3 Forward rolls
15 Burpees
2 Forward rolls
10 Burpees
1 Forward roll
5 Burpees

The Porch:
5 Forward rolls
20 Burpees
4 Forward rolls
15 Burpees
3 Forward rolls
10 Burpees
2 Forward roll
5 Burpees

Pack:
4 Forward rolls
15 Burpees
3 Forward rolls
12 Burpees
2 Forward rolls
9 Burpees
1 Forward roll
6 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

Tuesday, December 8th 2009

CrossFit Kids - Calgary



CrossFit Kids - Calgary

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

Wednesday, December 9th 2009

CrossFit Kids - Brisbane



CrossFit Kids - Brisbane

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

Thursday, December 10th 2009

CrossFit Kids - C2 Rowers



CrossFit Kids - Marina

Today practice ice cream makers

Skill Day Brain Teaser:
Five mice — Mindy, Marty, Muriel, Mabel, and Mike — were nibbling the cheese on the kitchen table, but Whiskers the cat chased them back into their hole. Muriel Mouse made it back third, and Mike Mouse was fourth. Mabel Mouse was after Mike, and Marty Mouse was not second. Which mouse was first, and which was last?
(From http://school.discoveryeducation.com )

Friday, December 11th 2009

CrossFit Kids - Makes you strong!



CrossFit Kids - Mt. Baker

Big Dawgs and The Porch:
3 x
Forward roll => Bear crawl 25 M => Forward roll => Alligator crawl 25 M => Sprint 50 M => 5 Handstand attempts

Pack and Puppies:
3 x
Forward roll => Bear crawl 15 M => Forward roll => Alligator crawl 15 M => Sprint 30 M => 3 Handstand attempts

"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups

Cash out
Big Dawgs and The Porch:
25 Situps
15 Toes to bar
20 Sit ups
10 Toes to bar
15 Sit ups
5 Toes to bar

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

Saturday, December 12th 2009

CrossFit Kids - Jump



CrossFit Kids - Park City

Keegan Jerks (wmv) (mov)

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

Sunday, December 13th 2009

CrossFit Kids - Wallball



CrossFit Kids - Steve's Club

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
15 Monkey Swings
15 Tire Flips
15 Tire Jumps (jump in tire then out again = 1)

Pack:
3 rounds
Alligator Crawl 20 M
10 Monkey Swings
10 Tire Flips
10 Tire Jumps (jump in tire then out again = 1)

Puppies:
3 rounds
Alligator Crawl 15 M
5 Monkey Swings
10 Tire Flips
10 Tire Jumps (jump in tire then out again = 1)

* Monkey swings-Count 1 rep each time you touch your hip
** 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

Monday, December 14th 2009

Cross Fit Kids - Teamwork!



CrossFit Kids - California City

Today practice pull overs and wall walks or handstand holds

Skill Day Brain Teaser:
A skin have I, more eyes than one. I can be very nice when I am done. What am I?

Tuesday, December 15 2009

CrossFit Kids - Squat



CrossFit Kids - North Atlanta

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 Grace"

Big Dawgs:
30 Clean and Jerks, 45-55#
Every time you set the bar down do 5 forward rolls.

The Porch:
30 Clean and Jerks, 25-35#
Every time you set the bar down do 5 forward rolls.

Pack:
30 Clean and Jerks, 10-15#
Every time you set the bar down do 3 forward rolls.

Puppies:
30 Clean and Jerks, 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

Wednesday, December 16th 2009

CrossFit Kids - Hide and Seek



CrossFit Kids - King of Prussia

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

Thursday, December 17th 2009

CrossFit Kids - Class Time



CrossFit Kids - Agoge (Montrose)

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

Friday, December 18th 2009

CrossFit Kids - P.R.



CrossFit Kids - Brand X (Ramona)

Today play on the rings or pull ups bars. Do some skin the cats, traverses and monkey hangs. Challenge your friends see who can hang on the longest.

Skill Day Brain Teaser:
Someone's dog goes around the neighborhood every night getting into people's garbage pails and making a mess. Some of the neighborhood kids say they know what the guilty dog looks like, but the culprit strikes at night, so it's hard to see. Each of the four witnesses has one and only one detail right, and each detail is described correctly by only one witness.

Dan says the dog is white, fluffy, wears a red collar, and has a long tail.
Karen says the dog is black, has short hair, wears a red collar, and has a long tail.
Max says the dog is brown, has long, silky hair, wears a blue collar, and has a long tail.
Emma says the dog is spotted, fluffy, wears a red collar, and has a short tail.
Can you correctly describe the guilty pooch?

Saturday, December 19th 2009

CrossFit Kids - Skin the Cat



CrossFit Kids - Rockford

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:
50 Box Jumps, 24"
50 Push ups
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"
50 Push ups
50 Box jumps, 20"

Pack:
35 Box Jumps, 15-20"
35 Push ups
35 Box jumps, 15-20"

Puppies:
25 Box Jumps, 12"
25 Push ups
25 Box jumps, 12"

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

Sunday, December 20th 2009

CrossFit Kids - Push up progression



Buy in
Big Dawgs and The Porch:
2 x
Run 200 M => 5 Handstand attempts => 5 Forward rolls => 10 Side to side hops

Pack and Puppies:
Big Dawgs:
2 x
Run 100 M => 3 Handstand attempts => 3 Forward rolls => 10 Side to side hops

Big Dawgs:
As Many Rounds As Possible in 3 minutes:
3 Broad Jumps
6 Power Cleans, 45-55#
9 Squats
Rest 1:00 and repeat for a total of 5 rounds

The Porch:
As Many Rounds As Possible in 3 minutes:
3 Broad Jumps
6 Power Cleans, 25-35
9 Squats
Rest 1:00 and repeat for a total of 5 rounds

Pack:
As Many Rounds As Possible in 3 minutes:
3 Broad Jumps
6 Power Cleans, 10-15#
9 Squats
Rest 1:00 and repeat for a total of 4 rounds

Puppies:
As Many Rounds As Possible in 2 minutes:
3 Broad Jumps
6 Power Cleans, pvc - 10#
9 Squats
Rest 1:00 and repeat for a total of 4 rounds

Cash out
Big Dawgs and The Porch:
2 x
10 Ring rows
30 seconds total L-sit

Pack and Puppies:
2 x
8 Ring rows
15 seconds total L-sit

Monday, December 21st 2009

CrossFit Kids - Life Skills



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

This workout was created by one of our CrossFit Kids and was first posted in August of 2006.
"In memory of my best friend Gus, my English Bulldog."

"Gus"

3 rope climbs
200 M Run
15 box jumps
200 M Run
10 pushups
200 M Run
5 pullups

Big Dawgs:
Do two rounds

Pack and Puppies:
one round

Cash out
Big Dawgs and The Porch:
Max Plank hold on elbows

Pack and Puppies:
Max Plank hold on elbows

Tuesday, December 22nd 2009

CrossFit Kids - Angry Gorilla



Today practice rolls.

Skill Day Brain Teaser:
A sundial is said to be the timepiece with the fewest moving parts. What is the timepiece with the most moving parts?

Wednesday, December 23rd 2009

CrossFit Kids - Sled Pull



CrossFit Kids - North Atlanta

Skill Day Brain Teaser Answer:
An hourglass because it is filled with many grains of sand.

Buy in:
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats or progressions


Big Dawgs:
21-15-9

Power Snatch, 45-55#
Box Jumps, 24"

The Porch:
21-15-9

Power Snatch, 25-35#
Box Jumps, 20"

Pack:
15-12-9

Hang Power Snatch, 10-15#
Box Jumps, 15-20"

Puppies:
15-12-9

Hang Power Snatch, pvc-5#
Box Jumps, 12"


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

Pack and Puppies:
30 seconds total L-Sit

Thursday, December 24th 2009

CrossFit Kids - OHS



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


"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)

Friday, December 25th 2009

CrossFit Kids



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

Saturday, December 26th 2009

CrossFit Kids - Skill Day



CrossFit Kids - Agoge (Montrose)

Today practice handstands.

Skill Day Brain Teaser:
What goes around the world and stays in a corner?

Sunday, December 27th 2009

CrossFit Kids - Press


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

"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
Max Plank hold
35 sit ups

Pack and Puppies:
2 x
Max Plank hold
20 sit ups

Monday, December 28th 2009

CrossFit Kids - Jump



CrossFit Kids - Bridger

Buy in
Big Dawgs and The Porch:
2 x
50 Single unders
5 Handstand attempts
25 Basic dot drill
5 Jump to support

Pack and Puppies:
2 x
25 Single unders
5 Handstand attempts
25 Basic dot drill
5 Jump to support

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:
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

Tuesday, December 29th 2009

CrossFit Kids - Throw



CrossFit Kids - Gut Check

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

"Jenny and Charity"

Big Dawgs:
AMRAP in 15 Minutes:
3 Muscle ups
6 Power Clean and Jerks, 45#
9 Wall Ball, 14# (8' target)

The Porch:
AMRAP in 15 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 10-12# (7-8' target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 8-10# (6-7' target)

Puppies:
AMRAP in 10 Minutes:
3 Muscle ups (Seated, Jumping, or Squat okay)
6 Power Clean and Jerks
9 Wall Ball, 3-5# (5-6' target)

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

Wednesday, December 30th 2009

CrossFit Kids - Think Big



Today play on the bars and practice pull overs

Skill Day Brain Teaser:
The dog named Jam is heavier than the dog named Jelly.
Copper weighs more than Brandy but less than Pumpkin.
Brandy weighs more than Jelly.
Pumpkin weighs less than Jam.
List the dogs in the order of their weights, starting with the heaviest.
(From Discovery Education )

Thursday, December 31st 2009

CrossFit Kids - Class Time!



CrossFit Kids - Agoge (Montrose)

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, January 1st 2010

CrossFit Kids - Learning not to let the knees slide forward



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

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