Tuesday, February 2nd 2010

CrossFit Kids - Handstand

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
1:00 Double under practice
15 Walking lunges

Pack and Puppies:
3 x
1:00 Jump rope practice
10 Walking lunges

For todays workout you will need to mark two parallel lines 10 M apart.

Big Dawgs:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of Shuttle runs (score is total number of lines touched in the 8 rounds), immediately followed by 8 rounds of squats (score is total number of squats completed in the 8 rounds), immediately followed by a single 800 M run.

The Porch:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of Shuttle runs (score is total number of lines touched in the 8 rounds), immediately followed by 8 rounds of squats (score is total number of squats completed in the 8 rounds), immediately followed by a single 600 M run.

Pack:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 6 rounds of Shuttle runs (score is total number of lines touched in the 6 rounds), immediately followed by 6 rounds of squats (score is total number of squats completed in the 6 rounds), immediately followed by a single 400 M run.

Puppies:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 4 rounds of Shuttle runs (score is total number of lines touched in the 4 rounds), immediately followed by 4 rounds of squats (score is total number of squats completed in the 4 rounds), immediately followed by a single 100-200 M run.

Cash out
Everyone:
Practice handstands for at least 5:00




Posted by Jeff Martin on 02/01

Wednesday, February 3rd 2010

CrossFit Kids - Shoot

CrossFit Kids action

Buy in
"Everyone"
Max Push ups

"Little Kelly"

Big Dawgs
4 rounds
Run 400M
30 Box Jumps, 24"
30 Wall Ball, 14#

Porch
4 rounds
Run 400M
30 Box Jumps, 20"
30 Wall Ball, 10#

Pack
3 rounds
Run 400M
25 Box Jumps, 15-20"
25 Wall Ball, 10#

Puppies
3 rounds
Run 200M
15 Box Jumps, 10-15"
15 Wall Ball, 4#-8#

Cash out
"Everyone"
Max Push ups
Posted by Jeff Martin on 02/02

Thursday, February 4th 2010

CrossFit Kids - Smile

CrossFit Kids action

Today have your parents or coaches help you practice handstands and rolling out of a handstand

Skill day Brain Teaser:
Take the number 30, divide it by 1/2, and then add 10.
What do you get?
Posted by Jeff Martin on 02/03

Friday, February 4th 2010

CrossFit Kids - Race

CrossFit Kids action


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 02/04

Saturday, February 6th 2010

CrossFit Kids - Slackline

CrossFit Kids action

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


Posted by Jeff Martin on 02/05

Sunday, February 7th 2010

CrossFit Kids - Where there's a will

CrossFit Kids action


Buy in
Big Dawgs and The Porch:
3 x
15 Lateral Hops
10 squats
5 Push ups

Pack and Puppies:
2 x
15 Lateral Hops
10 squats
5 Push ups

"Courtney"

Big Dawgs:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups
6 Box Jumps, 24"

The Porch:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 11 Minutes of:

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

Puppies:
As Many Rounds As Possible in 11 Minutes of:

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

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

Pack and Puppies:
45 seconds total time L-sit




Posted by Jeff Martin on 02/06

Monday, February 8th 2010

CrossFit Kids- Jump !

CrossFit Kids action

Play Day, Jump and Spin, Spin and Jump.
Play a sport, or practice a skill you have never tried before.
Post to Comments.
Posted by mikki martin on 02/07

Tuesday, February 9th 2010

CrossFit Kids - Partner workout

CrossFit Kids action

CrossFit Kids Bellevue

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 => 5 Push ups

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

'Lil JT'

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:

15-12-9

Barrier assisted handstand push ups
Bar Dips
Push ups

Pack:

12-9-6

Bridged handstand push ups on feet
Bar Dips
Push ups

Puppies:
12-9-6

Bridged handstand push ups on knees
Bench Dips
Box Push ups

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
Posted by Jeff Martin on 02/08

Wednesday, February 10th 2010

CrossFit Kids - at Soccer Practice

CrossFit Kids action

CrossFit Kids - California City

CrossFit Kids is heading to the Arnold Classic!

Buy in
Big Dawgs and The Porch:
Agility Ladder - 2 in 2 out
Jog 100 M
Basic Dot Drill X 20
Sprint 50 M
Back Pedal 50 M

Pack and Puppies:
3 x
Agility Ladder - 2 in 2 out
Jog 50 M
Basic Dot Drill X 10
Sprint 25 M
Back Pedal 25 M

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
Rockets, 5 ea. leg
5 Pull ups
10 Push ups
15 Squats

The Porch:
Complete as many rounds in 12 minutes as you can of:
Rockets, 5 ea. leg
5 Pull ups
10 Push ups
15 Squats

Pack:
Complete as many rounds in 12 minutes as you can of:
Rockets, 5 ea. leg
3 Pull ups (beginner or assisted okay)
6 Push ups (progressions okay)
9 Squats

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
Rockets, 5 ea. leg
3 Pull ups (beginner or assisted okay)
6 Push ups (progressions okay)
9 Squats

Cash out
Big Dawgs and The Porch:
25 Sit ups
25 Toes to bar
25 Back extensions or superman's

Pack and Puppies:
15 Sit ups
10 Toes to bar
15 Back extensions or superman's



Posted by Jeff Martin on 02/09

Thursday, February 11th 2010

CrossFit Kids - Teaching the squat

CrossFit Kids action

CrossFit Kids first U.K. cert will be held at CrossFit 3D our first U.K. affiliate. Sign up here for the CrossFit Kids Certification.

Buy in
Big Dawgs and The Porch:
2 x
5 handstand attempts => 3 Forward rolls => 5 Precision jump => Jog 200 M

Pack and Puppies:
2 x
3 handstand attempts => 2 Forward rolls => 2 Precision jump => Jog 50-100 M

Big Dawgs:
4 Rounds of:
4 Rounds Tabata Squats
100 M Sprint
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Pack:
3 Rounds of:
4 Rounds Tabata Squats
50 M Sprint
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Puppies:
2 Rounds of:
4 Rounds Tabata Squats
25 M Sprint
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

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

Pack and Puppies:
Max Push ups
25 seconds Total L-sit
Posted by Jeff Martin on 02/10

Friday, February 12th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

Today please practice forward rolls and planks.

Skill Day Brain Teaser:
A swimming pool has four faucets. The first can fill the entire pool with water in two days, the second – in three days, the third – in four days, and the last one can fill the pool in 6 hours.
How long will it take to fill the pool using all 4 faucets together?
Posted by Jeff Martin on 02/11

Saturday, February 13th 2010

CrossFit Kids - Wall Ball

CrossFit Kids action

CrossFit KIds - Marina (Huntington Beach)

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
15 Toes to bar
30 Sit ups

Pack and Puppies:
2 x
Max hang for time
10 Toes to bar
20 Sit ups






Posted by Jeff Martin on 02/12

Sunday, February 14th 2010

CrossFit Kids - Sprint

CrossFit Kids action

CrossFit Kids - Agoge

Buy in
Big Dawgs and The Porch:
2 rounds
5 Pull over/Roll over combos
10 Squats

Pack and Puppies:
2 rounds
3 Pull over/Roll over combos (with assistance)
10 Squats

Big Dawgs:
30-20-10
Overhead Squats, 45#
20-15-10
Pull ups

The Porch:
30-20-10
Overhead Squats, 25-35#
20-15-10
Pull ups

Pack:
30-20-10
Overhead Squats, 10-15#
20-15-10
Pull ups (Beginner or assisted okay)

Puppies:
20-15-10
Overhead Squats, pvc-5#
15-10-5
Pull ups (Beginner or assisted okay)

Cash out
Big Dawgs and the Porch:
Max toes to bar in 1:00 (you may break as often as necessary)

Pack and Puppies:
Max toes to bar in 30 seconds. (you may break as often as necessary)

Posted by Jeff Martin on 02/13

Monday, February 15th 2010

CrossFit Kids - Press

CrossFit Kids action

CrossFit Kids Flagstaff

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

Posted by Jeff Martin on 02/14

Tuesday, February 16th 2010

CrossFit Kids - Soccer

CrossFit Kids action

CrossFit Kids - California City

Today play on the monkey bars, pull up bars or rings. Have fun!

Skill Day Brain Teaser:
Baldyville
These are the conditions in Baldyville:

No two inhabitants have the same number of hairs on their head.
No inhabitant has exactly 518 hairs.
There are more inhabitants in town than hairs on any individual inhabitant's head.
What is the highest possible number of inhabitants?
Posted by Jeff Martin on 02/15

Wednesday, February 17th 2010

CrossFit Kids - Teaching

CrossFit Kids action

Original CrossFit Kid, David Shanahan presenting at the CrossFit Kids Certification

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 02/16

Thursday, February 18th 2010

CrossFit Kids - Commit

CrossFit Kids action

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
Posted by Jeff Martin on 02/17

Friday February 19th 2010

CrossFit Kids - Slo M Squats

CrossFit Kids action

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
Posted by Jeff Martin on 02/18

Saturday, February 20th 2010

CrossFit Kids - Builds muscle

CrossFit Kids action

CrossFit Kids - Sri Ram Ashram

Today practice handstands

Skill Day Brain Teasers:
A farmer has 17 sheep. All but 9 of them die. How many sheep are left?

Posted by Jeff Martin on 02/19

Sunday, February , 21st 2010

CrossFit Kids - Box jump

CrossFit Kids action

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
Posted by Jeff Martin on 02/20

Monday, February 22nd 2010

Crossfit Kids - Transferable skills

CrossFit Kids action

CrossFit Kids - California City

Teen class does "Grace" as Rx'd - (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
Posted by Jeff Martin on 02/21

Tuesday, February 23rd 2010

CrossFit Kids - Games

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

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 24"
Max rep Push-ups

The Porch:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 20"
Max rep Push-ups

Pack:
Complete as many rounds in 12 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Push-ups

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Push-ups

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 02/22

Wednesday, February 24th 2010

CrossFit Kids - Step ups

CrossFit Kids action

CrossFit Kids - Denton County

Today practice ice cream makers

Skill Day Brain Teaser:
Two friends were driving on the highway when they got a flat tire. First they took off the hubcap. Then they unscrewed the four lug nuts — the screws that hold the tire in place. They put the inverted hubcap down on the road and carefully placed the lug nuts inside the hubcap. Then they removed the flat. As they were in the process of putting on the spare tire, another car came along, hitting the hubcap and scattering the four lug nuts where they could not be found. The driver of the other car felt sorry, so he stopped to help. The two friends followed his advice, and in a little while they were back on the road again.
What did the man tell them?

From Discovery Education

Posted by Jeff Martin on 02/23

Thursday, February 25th 2010

CrossFit Kids - Box jumps

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
30 Box Jumps
20 squats
10 push ups

Pack and Puppies:
20 Box Jumps
10 squats
5 push ups

Big Dawgs:
3 Rounds

50 M Bear Crawl
21 Kettlebell swings, 30-35#
12 Pull ups

The Porch:
3 Rounds

50 M Bear Crawl
21 Kettlebell swings, 20-25#
12 Pull ups

Pack:
3 Rounds

30 M Bear Crawl
15 Kettlebell swings, 10-15#
9 Pull ups (Beginner or Assisted Pull ups okay)

Puppies:
3 Rounds

30 M Bear Crawl
15 Kettlebell swings, 3-8#
9 Pull ups (Beginner or Assisted Pull ups okay)

Cash out
Big Dawgs and The Porch:
3 Cartwheels
20 Toes to Bar
3 Cartwheels
20 Knees to Elbows

Pack and Puppies:
3 Cartwheels
10 Toes to Bar (or progressions)
3 Cartwheels
10 Knees to Elbows (or progressions)
Posted by Jeff Martin on 02/24

Friday, February 26th 2010

CrossFit Kids - Prowlers

CrossFit Kids action

CrossFit Kids - Montrose (Colorado)

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
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups (beginner or assisted okay)

Big Dawgs:
Using 25-30# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

The Porch:
Using 20-25# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

The Pack:
Using 10# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

Puppies:
Using 3-5# dumbbells do:

1 squat cleans + 6 push jerks
2 squat cleans + 5 push jerks
3 squat cleans + 4 push jerks
4 squats clean + 3 push jerks
5 squat cleans + 2 push jerks
6 squat cleans + 1 push jerks


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

Pack and Puppies:
30 seconds total L-sit
Posted by Jeff Martin on 02/25

Saturday February 27, 2010

CrossFit Kids action

CrossFit Kid "PJ"

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


"Keegan"


Big Dawgs:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack:
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies:
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups:
3 rounds

100m
10 Pushups
10 Knee-ups

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
Posted by mikki martin on 02/26

Sunday, February 28th 2010

CrossFit Kids - Rowing

CrossFit Kids action

Today play on some rings or bars

Skill Day Brain Teaser:
Draw a grid made up of six horizontal squares and six vertical squares.

The grid will have 36 squares. Place 12 pennies on the grid, one to a square, so that each of the six horizontals, each of the six verticals, and each of the two diagonals contains exactly two pennies.
Posted by Jeff Martin on 02/27

Monday, March 1st 2010

CrossFit Kids - Mechanics - Consistency - Intensity

CrossFit Kids action

CrossFit Kids - 3D (Manchester, UK)

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

"Caleb"

Big Dawgs:
8 Rounds

8 Lunges (ea. Leg)
8 Box jumps, 24" - 30"

The Porch:
8 Rounds

8 Lunges (ea. Leg)
8 Box jumps, 20"

Pack:
6 Rounds

8 Lunges (ea. Leg)
8 Box jumps, 15-20"

Puppies:
6 Rounds

8 Lunges (ea. Leg)
8 Box jumps, 12-15"

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 02/28

 




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