Saturday, January 2nd 2010

CrossFit Kids - Conga Line Cleans

CrossFit Kids action

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


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:
Power snatch, 45-55#
Burpees

Pack:
Three rounds, 15-12 and 9 reps, for time of:
Power snatch, 25-35#
Burpees

Puppies:
Three rounds, 15-12 and 9 reps, for time of:
Power snatch, 10-15#
Burpees

Buttercups:
Three rounds, 15-12 and 9 reps, for time of:
Power snatch, PVC-5#
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)

Posted by Jeff Martin on 01/01

Sunday, January 3rd 2010

CrossFit Kids - 2007 CrossFit Games

CrossFit Kids action

We know of a couple CrossFit Kids who are competing in the sectionals for 2010 CrossFit Games? Anymore out there?

Today practice cartwheels.

Skill Day Brain Teaser:
Each child in a family has at least 3 brothers and 3 sisters. What is the smallest number of children the family might have?
Posted by Jeff Martin on 01/02

Monday, January 4th 2010

CrossFit Kids - New Shirts!

CrossFit Kids action

Chris Spieler visits CrossFit Kids - Sri Ram Ashram (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 x
3 Skin the cats
Single leg side to side line hops, 10 each leg
5 Pull ups
Single leg front to back line hops, 10 each leg
7 Push ups

Pack and Puppies:
2 x
3 Skin the cats
Single leg side to side line hops, 10 each leg
5 Pull ups
Single leg front to back line hops, 10 each leg
7 Push ups

"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
Everyone:
2 x
Max Handstand hold
Max L-sit




Posted by Jeff Martin on 01/03

Tuesday, January 5th 2010

CrossFit Kids - Freeze Face

CrossFit Kids action

CrossFit Preschool class at the CrossFit Kids Certification

Buy in
Big Dawgs and The Porch:
3 x
5 Jump to supports
1 Roll over
5 Rock up squats
1 Forward roll

Pack and Puppies:
2 x
5 Jump to supports
1 Roll over
5 Rock up squats
1 Forward roll

Big Dawgs:
3 Rounds
30 Box jumps, 20-24"
25 Squats
20 Pull ups

Pack:
3 Rounds
30 Box jumps, 15-20"
25 Squats
20 Pull ups (Beginner or assisted okay)

Puppies:
3 Rounds
20 Box jumps, 12-15"
15 Squats
10 Pull ups (Beginner or assisted okay)

Cash out
Big Dawgs and The Porch:
2 x
10 Ring rows
3 Handstand push ups (or progressions)

Pack and Puppies:
2 x
10 Ring rows
Handstand hold
Posted by Jeff Martin on 01/04

Wednesday, January 6th 2010

CrossFit Kids - Overhead squats

CrossFit Kids action

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 Porch:
3 x
5 Jump to support
Max plank on elbows

Pack and Puppies:
2 x
3 Jump to support
Max plank on elbows
Posted by Jeff Martin on 01/05

Thursday, January 7th 2010

CrossFit Kids - January 2010 Certification

CrossFit Kids action

CrossFit Kids Certifications

Today work on your handstands and balance.

Skill Day Brain Teaser:
Look carefully at each line of numbers in the number pyramid. What number should replace the question mark in the middle of the bottom line? Explain why.
8
2 5 2
1 2 4 2 1
1 2 1 3 1 2 1
1 2 1 1 ? 1 1 2 1

From School Discovery.com
Posted by Jeff Martin on 01/06

Friday, January 8th 2010

CrossFit Kids - Learning to correctly lift

CrossFit Kids action

CrossFit Kids - Ft. Bragg

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
Posted by Jeff Martin on 01/07

Saturday, January 9th 2010

CrossFit Kids - Pull ups

CrossFit Kids action

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

Posted by Jeff Martin on 01/08

Sunday, January 10th 2010

CrossFit Kids - Hurdle!

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Pack and Puppies:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Big Dawgs:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
8 rounds Tabata Sprints
8 Rounds Tabata Squats
8 Rounds Tabata Sprints on a rower

The Porch:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
6 rounds Tabata Sprints
8 Rounds Tabata Squats
6 Rounds Tabata Sprints on a rower

Pack:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
6 Rounds Tabata Squats
4 Rounds Tabata Sprints on a rower

Puppies:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
4 Rounds Tabata Squats
4 Rounds Tabata Sprints on a rower

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Toes to bar
Max L sit

Pack and Puppies:
35 Sit ups
15 Toes to bar
Max L sit
Posted by Jeff Martin on 01/09

Monday, January 11th 2010

CrossFit Kids - Rest Day For Big Dawgs and Puppies

CrossFit Kids action

Today work on cartwheels

Skill Day Brain Teaser:
Froggie fell down a 10-foot well. He cannot hop out. He has to climb out. He climbs three feet a day, but during the night, while resting, he slips back two feet. At this rate, how many days will it take Froggie to climb out of the well?

From School Discovery.com
Posted by Jeff Martin on 01/10

Tuesday, January 12th 2010

CrossFit Kids - Knee alignment

CrossFit Kids action

CrossFit Kids Certification seminar

Buy in
Big Dawgs and The Porch:
4 X
10 Side to Side hop over small barrier =>10 Sprawls => 25 M Sprint => 25 M Back pedal

Pack and Puppies:
4 X
5 Side to Side hop over small barrier =>5 Sprawls => 15 M Sprint => 15 M Back pedal

Big Dawgs:
Max Reps Overhead Squat, 45#
3 Rounds
30 Box jumps, 24"
15 Pull ups

The Porch:
Max Reps Overhead Squat, 25-35#
3 Rounds
30 Box jumps, 20"
15 Pull ups

Pack:
Max Reps Overhead Squat, 10-15#
3 Rounds
30 Box jumps, 15-20"
15 Pull ups (assisted or beginner pull ups okay)

Puppies:
Max Reps Overhead Squat, pvc-5#
3 Rounds
20 Box jumps, 12-15"
10 Pull ups

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
Posted by Jeff Martin on 01/11

Wednesday, January 13th 2010

CrossFit Kids - PR

CrossFit Kids action

Keegan - Clean and Jerk (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Roving plank 15 M => 3 Forward rolls => 100 M run => 3 Handstand holds/attempts

Pack and Puppies:
3 x or 5:00
Roving plank 10 M => 3 Forward rolls => 50 M run => 3 Handstand holds/attempts

Big Dawgs:
AMRAP in 15 Minutes
5 Thrusters, 45#
10 Pull ups
15 Side to side hops

The Porch:
AMRAP in 15 Minutes
5 Thrusters, 25-35#
10 Pull ups
15 Side to side hops

Pack:
AMRAP in 12 Minutes
5 Thrusters, 10-15#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Puppies:
AMRAP in 10 Minutes
5 Thrusters, pvc-5#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Cash out
Big Dawgs and The Porch:
Max handstand hold

Pack and Puppies:
Max handstand hold
Posted by Jeff Martin on 01/12

Thursday, January 14th 2010

CrossFit Kids - Lateral hops

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Teen Class Warm up (wmv) (mov)

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

Posted by Jeff Martin on 01/13

Friday, January 15th 2010

CrossFit Kids - Fitness Worldwide

CrossFit Kids action

Today practice cartwheels and pistol squats

Skill Day Brain Teaser:
No sooner spoken than broken. What is it?
Posted by Jeff Martin on 01/14

Saturday, January 16th 2010

CrossFit Kids - Pull ups

CrossFit Kids action

CrossFit Kids - Denton County

Buy in
Everyone:
2 times through the Burgener warm up.

Big Dawgs:
5 rounds

5 Bear crawl L Pattern
10 Ring Push ups
20 Squats

The Porch:
5 rounds

5 Bear crawl L Pattern
10 Push ups
20 Squats

Pack:
3 rounds

3 Bear crawl L Pattern
10 Push ups (or progressions)
20 Squats

Puppies:
3 rounds

3 Bear crawl L Pattern
5 Push ups (or progressions)
10 Squats

Cash out
Big Dawgs and the Porch:
Play with the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs

Pack and Puppies:
Play with the following or progressions for the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs
Posted by Jeff Martin on 01/15

Sunday, January 17th 2010

CrossFit Kids - Wall Squat

CrossFit Kids action

CrossFit Kids - Arden Hills Swim

Buy in
Big Dawgs and The Porch:
3 x
100 M => Bear crawl 25 M => Forward roll => Alligator crawl 25 M => Forward roll => Roving plank 25 M

Pack and Puppies:
3 x
50 M => Bear crawl 15 M => Forward roll => Alligator crawl 15 M => Forward roll => Roving plank 15 M

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

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

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

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

Cash out
Big Dawgs and The Porch:
2 x
25 Sit ups
25 Box jumps
25 Sit ups

Pack and Puppies:
2 x
15 Sit ups
15 Box jumps
15 Sit ups

Posted by Jeff Martin on 01/15

Monday, January 18th 2010

CrossFit Kids - Outside

CrossFit Kids action

CrossFit Kids - Dover

Buy in
Big Dawgs and The Porch:
3 x
30 seconds Bear crawl U pattern
30 second Side to side hop
1:00 Basic Dot drill

Pack and Puppies:
2 x
30 seconds Bear crawl U pattern
30 second Side to side hop
1:00 Basic Dot drill

Big Dawgs:
50 Pull ups
Run 800 M
50 Pull ups

The Porch:
35 Pull ups
Run 800 M
35 Pull ups

Pack:
25 Pull ups (Mix of kipping, assisted and beginner okay)
Run 400 M
25 Pull ups (Mix of kipping, assisted and beginner okay)

Puppies:
15 Pull ups (Mix of kipping, assisted and beginner okay)
Run 200 M (run/walk)
15 Pull ups (Mix of kipping, assisted and beginner okay)

Cash out
Big Dawgs and The Porch:
Max sit ups in 2:00
Max push ups in 2:00

Pack and Puppies:
Max sit ups in 2:00
Max push ups in 2:00
Posted by Jeff Martin on 01/17

Tuesday, January 19th 2010

CrossFit Kids - Teaching the Deadlift

CrossFit Kids action

CrossFit Kids - Fairfax

Today play on the rings or bars

Skill Day Brain Teaser:
Feed me and I live.
Give me drink and I die.
What Am I?

Posted by Jeff Martin on 01/18

Wednesday, January 20th 2010

CrossFit Kids - Kids Class

CrossFit Kids action

CrossFit Kids - North Atlanta

Buy in
Big Dawgs and The Porch:
2 x
15 Side to side jumps over a small barrier
25 M Bear crawl
forward roll
25 M Bear crawl back to start
15 Squats

Pack and Puppies:
2 x
10 Side to side jumps over a small barrier
15 M Bear crawl
forward roll
15 M Bear crawl back to start
10 Squats

Big Dawgs:
21-15-9

Deadlifts (55-65#)
Push ups

The Porch:
21-15-9

Deadlifts (35-45#)
Push ups

Pack:
21-15-9

Deadlifts (15- 25#)
Push ups

Puppies:
15-12-9

Deadlifts (10-15#)
Push ups

Cash Out
Big Dawgs and The Porch:
2 x
3 Pull overs
Max L - sit

Pack and Puppies:
2 x
3 Pull overs
15 second total L - sit

Posted by Jeff Martin on 01/19

Thursday, January 21st 2010

CrossFit Kids - Certification at Fairfax, Va.

CrossFit Kids action

CrossFit Kids Certification seminars

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
Posted by Jeff Martin on 01/21

Friday, January 22nd 2010

CrossFit Kids - Monrovia on the cover of this months magazine

CrossFit Kids action

Understanding Protein
Jeremy Mullins and Lisa Lineburg

Teaching a child what to eat and advising an adult on what to eat are two very different scenarios. CrossFitting adults zestfully seek out the information so they can be stronger, leaner, improve WOD times and recover faster. Kids usually do not see the correlation between food and exer- cise, so the challenge becomes to engage them in a way that sparks their interest. And the younger the child, the more difficult the challenge.

Continued in this months edition of the CrossFit Kids Magazine.

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:
Three rounds, 21-15- and 9 reps, for time of:
Hang power snatch, 45-55#
Burpees

The Porch:
Three rounds, 21-15- and 9 reps, for time of:
Hang power snatch, 25-35#
Burpees

Pack:
Three rounds, 15-12 and 9 reps, for time of:
Hang power snatch, 10-15#
Burpees

Puppies:
Three rounds, 15-12 and 9 reps, for time of:
Hang power snatch, pvc-5#
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)
Posted by Jeff Martin on 01/21

Saturday, January 23rd 2010

CrossFit Kids - Rockin' Teen Class

CrossFit Kids action

CrossFit Kids - Ocean City (Maryland)

Today practice single leg around the worlds and one other agility drill

Skill Day Brain Teaser:
You have 100 yards of ribbon on a spool, and you need 100 lengths of ribbon 1 yard long. It takes you 1 second to measure and cut each yard. How long will it take you to come up with the 100 pieces of ribbon?
SchoolDiscovery.com


Posted by Jeff Martin on 01/22

Sunday, January 24th 2010

CrossFit Kids - High Pull

CrossFit Kids action

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

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

"Jadzia"

Big Dawgs:
5 rounds

10 Becks Burpees
10 Pull ups

Pack:
4 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Puppies:
3 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Cash out
Big Dawgs and The Porch:
2 x
25 Sit ups
15 Back extensions or supermans

Pack and Puppies:
2 x
25 Sit ups
15 Back extensions or supermans


Posted by Jeff Martin on 01/23

Monday, January 25th 2010

CrossFit Kids - at an Olympic Weightlifting meet

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
3 Forward rolls
5 Handstand attempts
7 Squats

The Pack and Puppies:
3 x
3 Forward rolls
5 Handstand attempts
7 Squats

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-45#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Cash out
Big Dawgs and The Pack:
Max Handstand Hold
Max L-sit

Pack and Puppies:
Max Handstand Hold
Max L-sit

Posted by Jeff Martin on 01/24

Tuesday, January 26th 2010

CrossFit Kids - Modeling

CrossFit Kids action

Ami Spencer and her new CrossFitter

Buy in
Big Dawgs: and the Porch:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats

Pack and Puppies:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats


Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Cash out
Big Dawgs and The Porch:
1:30 total L-sit

Pack and Puppies:
30 seconds total L-sit



Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Posted by Jeff Martin on 01/25

Wednesday, January 27th 2010

CrossFit Kids - at an Olympic Weightlifting meet

CrossFit Kids action

Today work on levers and ice cream makers.

Skill Day Brain Teaser
Through wind and rain I always play, I roam the earth, yet here I stay; I crumble stones, and fire cannot burn me; Yet I am soft- you can gauge me with your hand. What am I?

Posted by Jeff Martin on 01/26

Thursday, January 28th 2010

CrossFit Kids - Tire Flips

CrossFit Kids action

Merle owner of CrossFit USA took this pic at CrossFit Kids HQ this week.

Buy in:
Big Dawgs and The Porch:
2 x
1:00 Double under practice
5 Handstand attempts

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts

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:
15 Knees to elbows
Max push ups
15 knees to elbows

Pack and Puppies:
10 Knees ups
Max push ups
10 knees ups

Game:
Find some friends and have some CrossFit Animal Walk Races

Posted by Jeff Martin on 01/27

Friday, January 29th 2010

CrossFit Kids - Box jumps

CrossFit Kids action

CrossFit Kids - LKN (North Carolina)

Buy in
Big Dawgs and the Porch:
2 x
1:30 Jump Rope
1:30 Plank holds

Pack and Puppies:
2 x
1:00 Jump rope
1:00 Plank holds

Big Dawgs:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
20 Thrusters, 25#

Pack:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
15 Thrusters, 10-15#

Puppies:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
12 Thrusters, pvc - 5#

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

Pack and Puppies:
:30 total Handstand1
:30 total L-sit
Posted by Jeff Martin on 01/28

Saturday, January 30th 2010

CrossFit Kids - Class

CrossFit Kids action

CrossFit Kids class at CrossFit Brand X (Ramona)

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

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

Big Dawgs:
7 rounds
45 pound Overhead squat, 3 reps
Burpees, 5 reps
45 pound Power snatch, 7 reps
24" Box Jumps, 9 reps

The Porch:
7 rounds
25-35 pound Overhead squat, 3 reps
Burpees, 5 reps
25-35 pound Power snatch, 7 reps
20" Box Jumps, 9 reps

Pack:
5 rounds
10-15 pound Overhead squat, 3 reps
Burpees, 5 reps
10-15 pound Power snatch, 7 reps
15-20" Box Jumps, 9 reps

Puppies:
4 rounds
pvc - 5 pound Overhead squat, 3 reps
Burpees, 5 reps
pvc - 5 pound Power snatch, 7 reps
12" Box Jumps, 9 reps

Cash out:
Big Dawgs and The Porch:
20 Back extension
1:30 L-sit
20 Back extensions

Pack and Puppies:
20 Back extension
1:30 L-sit
20 Back extensions
Posted by Jeff Martin on 01/29

Sunday, January 31st 2010

CrossFit Kids - Skill Day

CrossFit Kids action

"Farmers and Lumberkacks" at CrossFit Kids - Fairfax

Today practice roll overs and wallabys

Skill Day Brain Teaser:
A pound of tea has twice as much caffeine as a pound of coffee
A pound of tea is enough to make 160 cups of tea
A pound of coffee is enough to make 40 cups
A 12-ounce can of cola has about one-fourth the caffeine as a cup of coffee

How much caffeine does one cup of tea have compared to one cup of coffee?

How much caffeine does one cup of tea have compared to a 12-ounce can of cola?
(From Discovery Education)
Posted by Jeff Martin on 01/30

Monday, February 1st 2010

CrossFit Kids - On the Road

CrossFit Kids action

CrossFit Kids announces its first U.K. Cert! Sign up here.

Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

Big Dawgs:
Run 800 M
30 Toes to bar
Run 800 M
30 Supermans
Run 800 M
30 Knees to Elbows
Run 800
30 Good Mornings, 15-25#

The Porch:
Run 800 M
20 Toes to bar
Run 800 M
20 Supermans
Run 800 M
20 Knees to Elbows
Run 800
20 Good Mornings, 5-15#

Pack:
Run 400 M
20 Toes to bar (or as close as possible)
Run 400 M
20 Supermans
Run 400 M
20 Knees to Elbows (or as close as possible)
Run 400
20 Good Mornings, pvc-10#

Puppies:
Run 200 M
10 Toes to bar (or as close as possible)
Run 200 M
10 Supermans
Run 200 M
10 Knees to Elbows (or as close as possible)
Run 200
10 Good Mornings, pvc

Cash out
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

Then get a small group together and:

Play animal walk tag. Change types of animal every 2:00
Posted by Jeff Martin on 01/31

 




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