Tuesday, March 2nd 2010

CrossFit Kids - Parallettes



Buy in
Big Dawgs and Pack:
2 rounds
20 side to side barrier hops
5 Handstand attempts

Pack and Puppies:
2 rounds
20 side to side barrier hops
5 Handstand attempts

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:
20 supermans
20 seconds L-sit
20 supermans
20 seconds L-sit

Pack and Puppies:
15 supermans
15 seconds L-sit
15 supermans
15 seconds L-sit

Wednesday, March 3rd 2010

CrossFit Kids - Building community



CrossFit Kids - Bellevue

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

Thursday, March 4th 2010

CrossFit Kids - Practicing the deadlift



CrossFit Kids - Agoge (Montrose)

Today practice handstands and bridges

Skill Day Brain Teaser:
What word, when written in capital letters,
is the same forwards, backwards and upside down?

Friday, March 5th 2010

CrossFit Kids - Cardiovascular/respiratory endurance



CrossFit Kids - Carson Valley

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, March 6th 2010

CrossFit Kids - Agility



CrossFit Kids - Results

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:
30 Box Jumps, 24"
Max rep Pull-ups

Post number of pull ups to comments

The Porch:
Complete as many rounds in 12 minutes as you can of:
30 Box Jumps, 20"
Max rep Pull-ups

Post number of pull ups to comments

Pack:
Complete as many rounds in 10 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

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)

Post number of pull ups to comments

****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

Sunday, March 7th 2010

CrossFit Kids - Stamina



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 Grace"

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

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

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

Puppies:
30 Hang 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

Monday, March 8th 2010

CrossFit Kids - Learn and play new sports



CrossFit Kids - Lakeway (Austin)

Today practice forward rolls.

Skill Day Brain Teaser:
Which Way?
Once a boy was walking down the road, and came to a place where the road divided in two, each separate road forking off in a different direction.
A girl was standing at the fork in the road. The boy knew that one road led to Lieville, a town where everyone always lied, and the other led to Trueville, a town where everyone always told the truth. He also knew that the girl came from one of those towns, but he didn't know which one.

Can you think of a question the boy could ask the girl to find out the way to Trueville?

(From School Discovery)

Tuesday, March 9th 2010

CrossFit Kids - Strength



Team CrossFit Kids Academy

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.

Wednesday, March 10th 2010

CrossFit Kids - Power



CrossFit Kids - Family

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:
Run 400 M
35 Squats
15 Muscle ups
35 Squats
Run 400 M

The Porch:
Run 400 M
35 Squats
10 Jumping Muscle ups or 10 Seated Muscle ups
35 Squats
Run 400 M

Pack:
Run 200 M
25 Squats
10 Seated Muscle ups
25 Squats
Run 200 M

Puppies:
Run 100 M
15 Squats
15 Squat Muscle ups
15 Squats
Run 100 M

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.

Big Dawgs and The Porch:
2 x
10 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
6 Toes to bar
12 Sit ups

Thursday, March 11th 2010

CrossFit Kids - Midline stabilization



CrossFit Kids - Flagstaff

Buy in
Big Dawgs and The Porch:
2 x
Bear crawl L pattern x 2 => Forward roll => Sprint 25 M => Back pedal 25 M => 15 Side to side hops => 10 push ups => 15 Squats

Pack and Puppies:
2 x
Bear crawl L pattern x 2 => Forward roll => Sprint 15 M => Back pedal 15 M => 10 Side to side hops => 5 push ups => 10 Squats

"Colleen's Little Sister"

For 7 minutes alternate the following:
Clean for one minute
Jerk for one minute

Post your total reps to comments.

Big Dawgs:
25# Dumbbells

The Porch:
15-20# Dumbbells

Pack:
8-10# Dumbbells

Puppies:
4-6# Dumbbells

Big Dawgs and The Porch:
2 x
3 Muscle ups (or progressions)
Max Handstand hold
Max L-sit

Pack and Puppies:
2 x
3 Muscle up progressions
Max Handstand hold
Max L-sit

Friday, March 12th 2010

CrossFit Kids - Community



CrossFit Kids - Hollister

Today practice cartwheels and play on the bars or rings.

Skill Day Brain Teaser:
Dad is preparing breakfast for his three children — Dan, Ed, and Frank. Each boy wants Dad to toast 1 slice of bread for him. The family's toaster holds only 2 slices of bread and toasts only 1 side at a time. The person who toasts bread has to toast one side of a slice of bread, take out the slice, turn it over, and put it back in the toaster to toast the other side. It takes exactly 1 minute to toast 1 side of a piece of bread. Dad has figured out how to toast 3 slices on both sides in only 3 minutes. How does he do it?

Saturday March 13th 2010

CrossFit Kids - Stamina



CrossFit Kids - Monrovia

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, March 14th 2010

CrossFit Kids - Flexibility



CrossFit Kids - LIS

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

Monday, March 15th 2010

CrossFit Kids - Front Squats



CrossFit Kids - Marina (Huntington Beach)

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

Tuesday, March 16th 2010

CrossFit Kids - Jump



CrossFit Kids - USA

Today work on handstands and cartwheels

Skill Day Brain Teaser:
A man applied for a job. The woman who interviewed him offered him two pay rates: a straight rate of $100 a day or a pay rate that would begin at one cent the first day and then double each day. The second rate meant the man would earn two cents the second day, four cents the third day, eight cents the fourth day, and so on. The man chose the second rate, and the woman hired him.
Tell why, and prove your case.

(From Discovery Education )

Wednesday, March 17th 2010

CrossFit Kids - Class



CrossFit Kids - Relentless

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

Thursday, March 18th 2010

CrossFit Kids - Monkey Hangs



Wine Country CrossFit Kids

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

Friday, March 19th 2010

CrossFit Kids - Winners



CrossFit Kids - Mt. Baker

Buy in
Everyone:
2 x
Burgener warm up

"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
Everyone:
Max L-sit
Max push ups

Saturday, March 20th 2010

CrossFit Kids - Angry Gorilla



CrossFit Kids - Montrose (Colorado)

Today practice forward rolls and play on the bars or rings.

Skill Day Brain Teaser:
Only two backbones, and a thousand ribs. What is it?

Sunday, March 21st 2010

CrossFit Kids - Flexibility



CrossFit Kids - Rockford

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 Hang Power Snatches, 45-55#
Every time you set the bar down do 5 forward rolls.

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

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

Puppies:
35 Hang 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

Monday, March 22nd 2010

CrossFit Kids - Strength



CrossFit Kids - Corona

Buy in
Everyone:
3 x
1:00 Basic dot drill
1:00 Jump rope

Big Dawgs:
Complete as many rounds as possible in 5 min of:
5 Pull-ups
10 Push-ups
15 Squats

Rest two minutes

Complete as many rounds as possible in 5 min of:
5 Pull-ups
10 Push-ups
15 Squats


The Porch:
Complete as many rounds as possible in 5 min of:
3 Pull-ups
6 Push-ups
12 Squats

Rest two minutes

Complete as many rounds as possible in 5 min of:
3 Pull-ups
6 Push-ups
12 Squats

Pack:
Complete as many rounds as possible in 5 min of:
3 Beginner or Assisted Pull-ups
6 Push-ups (Progressions okay)
12 Squats

Rest two minutes

Complete as many rounds as possible in 5 min of:
3 Beginner or Assisted Pull-ups
6 Push-ups (Progressions okay)
12 Squats

Puppies:
Complete as many rounds as possible in 3 min of:
3 Beginner or Assisted Pull-ups
6 Push-ups (Progressions okay)
9 Squats

Rest two minutes

Complete as many rounds as possible in 3 min of:
3 Beginner or Assisted Pull-ups
6 Push-ups (Progressions okay)
9 Squats


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

Pack and Puppies:
45 seconds total time L-sit

Tuesday, March 23rd 2010

CrossFit Kids - Power



CrossFit Kids - Clarksville

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

Big Dawgs:
12-9-6

Thrusters, 50-60#
Bar Muscle ups

The Porch:
12-9-6

Thrusters, 30-40#
Jumping Bar Muscle ups

Pack:
12-9-6

Thrusters, 10-15#
Jumping Bar Muscle ups

Puppies:
9-6-3

Thrusters, pvc-5#
Jumping Bar Muscle 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)

Wednesday, March 24th 2010

CrossFit Kids - Agility



CrossFit Kids - Results

Today practice planks and handstands.

Skill Day Brain Teasers
Of the first 42 presidents of the United States, there is one whose name can spell an ordinary English word if the letters are rearranged.
Who is that president, and what is the word?

Thursday, March 25th 2010

CrossFit Kids - Accuracy



CrossFit Kids - Flagstaff

Buy in
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>15 Toes to bar

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>15 Toes to bar

Shuttle run fun

Big Dawgs:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three total rounds.
The stations are:
1. Med Ball throw for Height, 10# (Reps)
2. Power Snatch, 25-45# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 15-20# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.

Pack:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three rounds.
The stations are:
1. Med Ball throw for Height,6-8# (Reps)
2. Power Snatch, 10-15# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 5-10# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.


Puppies:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three rounds.
The stations are:
1. Med Ball throw for Height, 3-5# (Reps)
2. Power Snatch, pvc-5# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 3-5# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.

Cash out
Big Dawgs and The Porch
3 x
10 Ring rows
Max Plank on elbows

Pack and Puppies:
2 x
10 Ring rows
Max Plank on elbows

Friday, March 26th 2010

CrossFit Kids - Vestibular System



CrossFit Kids - Marina

Buy in
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

"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:
3 x
5 Forward rolls
5 Handstand attempts
Max L-sit

Pack and Puppies:
2 x
5 Forward rolls
5 Handstand attempts
Max L-sit

Saturday, March 27th 2010

CrossFit Kids - Cardiovascular/respiratory endurance



CrossFit Kids - Agoge (Montrose)

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

Sunday, March 28th 2010

CrossFit Kids - Fitness as sport



CrossFit Kids at the Arnold Sports Festival

Today work on forward and backward rolls

Skill Day Brain Teaser:
A pillar 8 feet tall casts a shadow 4 feet long on the ground. If the pillar was 12 feet tall, how many feet in length would the shadow be ?

Monday, March 29th 2010

CrossFit Kids - Flexibility



CrossFit Kids - Los Angeles

Buy in
Big Dawgs and the Porch:
3 x
1:00 Basic dot drill
1:00 Double unders

Pack and Puppies:
3 x
1:00 Basic dot drill
1:00 Jump rope

Big Dawgs:
In 15 minutes
400 M run
Then in the remaining time
AMRAP of
10 Pull ups
20 Squats

The Porch:
In 12 minutes
400 M run
Then in the remaining time
AMRAP of
10 Pull ups
20 Squats

Pack:
In 10 minutes
200 M run
Then in the remaining time
AMRAP of
10 Pull ups (Beginner or assisted okay)
20 Squats

Puppies:
In 8 minutes
100 M run
Then in the remaining time
AMRAP of
10 Pull ups (Beginner or assisted okay)
20 Squats

Cash out:
Big Dawgs and The Porch:
2 x
15 Back extensions (supermans, good mornings or hug a twinkies okay)
5 Ice cream makers

Pack and Puppies:
2 x
10 Back extensions (supermans, good mornings or hug a twinkies okay)
3 Ice cream makers

Tuesday, March 30th 2010

CrossFit Kids - Midline stability



CrossFit Kids - Results

Buy In
Big Dawgs and The Porch:
60 seconds Total time L Sit Hold
60 seconds Total Time Handstand Practice
60 seconds Total Time Lever Practice

Pack and Puppies:
30 seconds Total time L Sit Hold
30 seconds Total Time Handstand Practice
30 seconds Total Time Lever Practice


Big Dawgs
AMRAP in 15 minutes
100M Run
7 DB Power Clean 25#-30# DB
7 D Ball Slams 20#

The Porch
AMRAP in 12 minutes
100M Run
7 DB Power Clean 20#-25# DB
7 D Ball Slams 12- 20#

Pack
AMRAP in 10 minutes
100M Run
7 DB Power Clean 10-15# DB
7 D Ball Slams 8-12#

Puppies
AMRAP in 7 minutes
100M Run
5 DB Power Clean 3-8# DB
5 D Ball Slams 4-8#

Cash Out
Big Dawgs and The Porch:
25 Sit ups
Max plank hold
25 Sit ups

Pack and Puppies:
15 Sit ups
Max plank hold
10 Sit ups

Wednesday, March 31st 2010

CrossFit Kids - Games competitor 2035



CrossFit Kids - USA

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

Pack and Puppies:
2 x
1:00 Jump rope practice
1:00 Handstand practice

"Minute of Doom"

Big Dawgs and The Porch:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one ring dip the first minute,
two squats, two broad jumps, two ring dips the second minute,
three squats, three broad jumps, three ring dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Pack:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bar dip the first minute,
two squats, two broad jumps, two bar dips the second minute,
three squats, three broad jumps, three bar dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bench dip the first minute,
two squats, two broad jumps, two bench dips the second minute,
three squats, three broad jumps, three bench dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Cash out
Big Dawgs and the Porch:
3 x
25 Sit ups
5 roll overs

Pack and Puppies:
3 x
15 Sit ups
3 roll overs

Thursday, April 1st

CrossFit Kids - April Fool's Day



Today see how long you can balance on one leg. Try with both legs.

Skill Day Brain Teaser:
There is a number that is 9 times the sum of its digits. What is this number?

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