Friday, April 2nd 2010

CrossFit Kids - Balance



CrossFit Kids - California City

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:
50 Sit ups
35 Back extensions
20 Toes to bar
35 Back extensions
50 Sit ups

The Porch:
40 Sit ups
25 Back extensions
15 Toes to bar
25 Back extensions
40 Sit ups

Pack:
35 Sit ups
20 Back extensions
10 Toes to bar
20 Back extensions
35 Sit ups

Puppies:
25 Sit ups
15 Back extensions
10 Toes to bar
15 Back extensions
25 Sit ups

Cash out
Big Dawgs and The Porch:
35 Box jumps
Max set deadhang pull ups

Pack and Puppies:
25 Box jumps
Work on your kip for 5 minutes

Saturday, April 3rd 2010

CrossFit Kids - Power



CrossFit Kids - King of Prussia

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>100 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 5 Handstand attempts

Pack and Puppies:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>50 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 3 Handstand attempts

"Cindy"

Big Dawgs:
As Many Rounds As Possible in 20 Minutes
5 Pull ups
10 Push ups
15 Squats

Porch:
As Many Rounds As Possible in 15 Minutes
5 Pull ups
10 Push ups
15 Squats

Pack:
As Many Rounds As Possible in 12 Minutes
5 Pull ups (Beginner or assisted okay)
10 Push ups (Progressions okay)
15 Squats

Puppies:
As Many Rounds As Possible in 10 Minutes
3 Pull ups (Beginner or assisted okay)
6 Push ups (Progressions okay)
9 Squats

Cash out
Big Dawgs and The Porch:
1:00 Total time L-sit
2:00 Total time Handstand

Pack and Puppies:
30 seconds Total time L-sit
1:00 Total time Handstand

Sunday, April 4th 2010

CrossFit Kids - Play



CrossFit Kids - Los Angeles

Buy in
Big Dawgs and The Porch:
2 x
10 Air thrusters => Handstand attempt => Forward roll => Alligator crawl 25 M => Sprint 100 M

Pack and Puppies:
2 x
10 Air thrusters => Handstand attempt => Forward roll => Alligator crawl 15 M => Sprint 50 M

Big Dawgs:
As Many Rounds As Possible in 15 Minutes:

Bear Crawl 50 feet
10 Handstand Push ups

The Porch:
As Many Rounds As Possible in 12 Minutes:

Bear Crawl 50 feet
10 Handstand Push ups

Pack:
As Many Rounds As Possible in 10 Minutes:

Bear Crawl 50 feet
5 Handstand Push ups (If you cannot do HSPU sub Barrier Assisted Handstand Push ups or Bridged Handstand Push ups on feet as appropriate)

Puppies:
As Many Rounds As Possible in 10 Minutes:

Bear Crawl 35 feet
5 Handstand Push ups (If you cannot do HSPU sub Bridged Handstand Push ups on feet or knees as appropriate)

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

Pack and Puppies:
Max Plank hold on elbows

Monday, April 5th 2010

CrossFit Kids - Skill Day



Alyssa at the CrossFit SDAZ Sectionals

Today practice handstands for at least 5 minutes

Skill Day Brain Teaser:
"My grandson is about as many days as my son is weeks, and my grandson is as many months as I am in years. My grandson, my son and I together are 120 years. Can you tell me my age in years?"

Can you find Grandpa's age?

Tuesday, April 6th 2010

CrossFit Kids - Pull ups



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

Wednesday, April 7th 2010

CrossFit Kids - Power



16 year old Keegan at the SD/AZ CrossFit Games sectionals.

Buy in
Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Sprint 50 M => Bear Crawl 25 M => Handstand => Forward roll

Pack and Puppies:
2 x
Army Crawl 15 M => Sprint 30 M => Bear Crawl 15 M => Handstand => Forward roll

Big Dawgs:
3 rounds

Basic dot drill, 30 reps
25 Pull ups

The Porch:
3 rounds

Basic dot drill, 30 reps
20 Pull ups

Pack:
3 rounds

Basic dot drill, 30 reps
15 Pull ups (mix in assisted and beginner as necessary)

Puppies:
3 rounds

Basic dot drill, 20 reps
10 Pull ups (mix in assisted and beginner as necessary)

Cash out
Big Dawgs and The Porch:
3 x
3 Pull overs
3 Roll overs
3 Ice cream makers

Pack and Puppies:
3 x
3 Pull overs
3 Roll overs
3 Ice cream makers

Thursday, April 8th 2010

CrossFit Kids - Strength



CrossFit Kids - Agoge (Montrose)

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, April 9th 2010

CrossFit Kids - Coordination



Double unders at the SD/AZ sectionals

Today play with Skin the Cats and handstands

Skill Day Brain Teaser:
A painting job can be completed by 5 painters in 57 days. If 20 more painters join the team 7 days after starting work on the job, then how many more days are required to complete the job?

Saturday, April 10th 2010

CrossFit Kids - Strong Kids



CrossFit Kids - Oldtown

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

"Jumpy Isabel"

Big Dawgs:
30 Box Jumps, 24"
30 Power Snatches, 45#
30 Box Jumps, 24"

The Porch:
30 Box Jumps, 20"
30 Power Snatches, 20-30#
30 Box Jumps. 20"

Pack:
20 Box Jumps, 20"
20 Power Snatches, 10-15#
20 Box Jumps, 20"

Puppies:
15 Box Jumps, 12-15"
15 Power Snatches, pvc-5#
15 Box Jumps, 12-15"

Big Dawgs and The Porch:
25 Sit ups
20 Toes to bar
15 Knees to elbows

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

Sunday, April 11th 2010

CrossFit Kids - Strength



CrossFit Kids - Denton County

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 rounds

5 Forward rolls
15 Burpees

The Porch:
3 rounds

5 Forward rolls
15 Burpees

Pack:
3 rounds

3 Forward rolls
12 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

Monday, April 12th 2010

CrossFit Kids - Agility



OG CrossFit Kid David, now 19, CrossFitting since age 13,
at the SD/AZ Sectionals

Buy in
Big Dawgs and The Porch:
2 x
Handstand => Forward roll => Army Crawl 25 M => Sprint 50 M => 5 Pull ups => 10 Push ups => 20 Low hurdles side to side hops

Pack and Puppies:
2 x
Handstand => Forward roll => Army Crawl 25 M => Sprint 50 M => 3 Pull ups => 6 Push ups => 12 Low hurdles side to side hops

Big Dawgs:
Max thrusters, 45#
Rest 2:00 minutes
As Many Rounds As Possible in 15 minutes:
3 Cleans, 45#
6 Dips
9 Push presses, 45#

The Porch:
Max thrusters, 25-35#
Rest 2:00 minutes
As Many Rounds As Possible in 15 minutes:
3 Cleans, 25-35#
6 Dips
9 Push presses, 25-35#

Pack:
Max thrusters, 15-25#
Rest 2:00 minutes
As Many Rounds As Possible in 12 minutes:
3 Cleans, 15-25#
6 Dips
9 Push presses, 15-25#

Puppies:
Max thrusters, pvc-10#
Rest 2:00 minutes
As Many Rounds As Possible in 10 minutes:
3 Cleans, pvc-10#
6 Dips
9 Push presses, pvc-10#

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

Tuesday, April 13th 2010

CrossFit Kids - Power



16 yr old Alyssa, competes in the last WOD of the SD/AZ Sectionals

Today practice frogstands and balancing on one leg

Skill Day Brain Teaser:
It was Annie's first day at school. The teacher suggested that it would be a good idea for each child to meet every other child in the class. The teacher said, "When you meet, please shake hands and introduce yourself by name."

If there were 12 children in the class, how many total handshakes were there?

Wednesday, April 14th 2010

CrossFit Kids - Proprioception



CrossFit Kids - Brand X (Ramona)

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

Thursday, April 15th 2010

CrossFit Kids - Teen workout at the certification seminar



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 => 10 Push ups

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

Big Dawgs:
21 Dumbbell split jerks, 25-30#
21 Ring dips
5 Forward Rolls
15 Dumbbell split jerks, 25-30#
15 Ring dips
5 Forward Rolls
9 Dumbbell split jerks, 25-30#
9 Ring dips

The Porch:
21 Dumbbell split jerks, 15-20#
21 Ring dips
5 Forward Rolls
15 Dumbbell split jerks, 15-20#
15 Ring dips
5 Forward Rolls
9 Dumbbell split jerks, 15-20#
9 Ring dips

Pack:
15 Dumbbell split jerks, 8-12#
15 Dips or bench dips
3 Forward Rolls
12 Dumbbell split jerks, 8-12#
12 Dips or bench dips
3 Forward Rolls
9 Dumbbell split jerks, 8-12#
9 Dips or bench dips

Puppies:
12 Dumbbell split jerks, 3-5#
12 Dips or bench dips
3 Forward Rolls
9 Dumbbell split jerks, 3-5#
9 Dips or bench dips
3 Forward Rolls
6 Dumbbell split jerks, 3-5#
6 Dips or bench dips

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

Friday, April 16th 2010

CrossFit Kids - Box Jumps



Buy in
Big Dawgs and The Porch:
2 x
1:00 Jump rope
5 Handstand attempts
200 M run
3 Muscle ups or muscle up progressions

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts
100 M run
3 Muscle ups or muscle up progressions

Big Dawgs:
3 Rounds
30 Box Jumps
20 Pull ups

The Pack:
3 Rounds
20 Box Jumps
15 Pull ups or Progressions

Puppies:
3 Rounds
15 Box Jumps
10 Beginner or assisted pull ups

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

Saturday, April 17th 2010

CrossFit Kids - Stamina



Today spend 10 minutes practicing frog stands and handstands

Skill Day Brain Teaser:
A cylinder 72 cm high has a circumference of 16 cm. A string makes exactly 6 complete turns round the cylinder while its two ends touch the cylinder's top and bottom. How long is the string in cm?

Sunday, April 18th 2010

CrossFit Kids - Strength



CrossFit Relentless - Kids

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

Monday, April 19th 2010

CrossFit Kids - Cardiovascular/respiratory endurance



CrossFit Kids - Agoge (Montrose)

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

"Courtney"

Big Dawgs:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 24"

The Porch:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 12 Minutes of:

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

Puppies:
As Many Rounds As Possible in 12 Minutes of:

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

Cash out
Big Dawgs and the Porch:
1:00 total T-hold on each side

Pack and Puppies:
30 seconds total T-hold on each side

Tuesday, April 20 2010

CrossFit Kids - Balance



CrossFit Kids - California City

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 => 10 Push ups

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

Big Dawgs:
21 Dumbbell split jerks, 25-30#
21 Ring dips
5 Forward Rolls
15 Dumbbell split jerks, 25-30#
15 Ring dips
5 Forward Rolls
9 Dumbbell split jerks, 25-30#
9 Ring dips

The Porch:
21 Dumbbell split jerks, 15-20#
21 Ring dips
5 Forward Rolls
15 Dumbbell split jerks, 15-20#
15 Ring dips
5 Forward Rolls
9 Dumbbell split jerks, 15-20#
9 Ring dips

Pack:
15 Dumbbell split jerks, 8-12#
15 Dips or bench dips
3 Forward Rolls
12 Dumbbell split jerks, 8-12#
12 Dips or bench dips
3 Forward Rolls
9 Dumbbell split jerks, 8-12#
9 Dips or bench dips

Puppies:
12 Dumbbell split jerks, 3-5#
12 Dips or bench dips
3 Forward Rolls
9 Dumbbell split jerks, 3-5#
9 Dips or bench dips
3 Forward Rolls
6 Dumbbell split jerks, 3-5#
6 Dips or bench dips

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

Wednesday, April 21st 2010

CrossFit Kids - Practice



CrossFit Kids - Brisbane

Today take a piece of pvc or a broomstick and practice your snatch technique for 5 minutes. When you are done practice balancing on a beam, if you don't have a beam you could try a curb.

Skill Day Brain Teaser:
A block of wood in the form of a cuboid 6" × 10" × 12" has all its six faces painted pink. If the wooden block is cut into 720 cubes of 1" × 1" × 1", how many of these would have pink paint on them?

Thursday, April 22nd 2010

CrossFit Kids - Flexibility



CrossFit Kids - East Sacramento

Buy in
Big Dawgs and The Porch:
5 Handstand attempts => Bear crawl 25 M => Forward roll => 50 M run => 50 M high knee skip

Pack and Puppies:
2 Handstand attempt => Bear crawl 25 M => Forward roll => 50 M run => 50 M high knee skip

Big Dawgs:
40 Handstand Push ups

The Porch:
30 Handstand Push ups

Pack:
15 Handstand Push ups (If you cannot do HSPU sub 25 Barrier Assisted Handstand Push ups or 30 Bridged Handstand Push ups on feet)

Puppies:
15 Bridged Handstand Push ups on feet

Buttercups:
15 Bridged Handstand Push ups on knees

Cash out
Big Dawgs and The Porch:
3 x
10 Split jerks, pvc
20 Sit ups

Pack and Puppies:
3 x
10 Split jerks, pvc
10 Sit ups

** Today pay special attention to your foot position when you land in the split jerk.

Friday, April 23rd 2010

CrossFit Kids - Stamina



CrossFit Kids - USA (Berlin, CT)

Buy in
Big Dawgs and The Porch:
2 x
1:00 Double under practice
1:00 Basic dot drill
200 M run

Pack and Puppies:
2 x
1:00 Jump rope practice
1:00 Basic dot drill
50 M run

"Logan's Run"

Big Dawgs:

15 D Ball slam 12-20#
200M Run
15 DB Snatches Right Arm 20-25#
200M Run
15 DB Snatches Left Arm 20-25#
200M Run
15 DB Push Presses Right Arm 20-25#
200M Run
15 DB Push Press Left Arm 20-25#
200M Run
15 DB Clean Right Arm 20-25#
200M Run
15 DB Clean Left Arm 20-25#
200M Run
15 Wall Ball 14-20#

Pack:

15 D Ball slam 10-12#
200M Run
15 DB Snatches Right Arm 10-15#
200M Run
15 DB Snatches Left Arm 10-15#
200M Run
15 DB Push Presses Right Arm 10-15#
200M Run
15 DB Push Press Left Arm 10-15#
200M Run
15 DB Clean Right Arm 10-15#
200M Run
15 DB Clean Left Arm 10-15#
200M Run
15 Wall Ball 8-10#

Puppies:

15 D Ball slam 4-8#
200M Run
15 DB Snatches Right Arm 3-8#
200M Run
15 DB Snatches Left Arm 3-8#
200M Run
15 DB Push Presses Right Arm 3-8#
200M Run
15 DB Push Press Left Arm 3-8#
200M Run
15 DB Clean Right Arm 3-8#
200M Run
15 DB Clean Left Arm 3-5#
200M Run
15 Wall Ball 4-8#

Cash out
Big Dawgs and The Porch:
2 x
20 Good mornings or back extensions
25 Sit ups
30 Flutter Kicks

Pack and Puppies:
2 x
10 Good mornings or back extensions
15 Sit ups
20 Flutter Kicks

Saturday, April 24th 2010

CrossFit Kids - Balance



CrossFit Kids - Agoge (Montrose, CO)

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

Sunday, April 25th 2010

CrossFit Kids - Cardiovascular/respiratory endurance



CrossFit Kids - Marina (Huntington Beach, CA)

Today practice hollow rocks and superman's

Skill Day Brain Teaser:
Back in the days when candy cost just a few cents a piece, Alice was able to buy exactly 100 pieces of candy for a dollar. Some of her candy cost 10 cents a piece; some of her candy cost 3 cents a piece; and some of her candy cost 1 penny for 2 pieces.
How many pieces of each price candy did Alice buy?

Monday, April 26th 2010

CrossFit Kids - Tire Flips



CrossFit Kids - Mt Baker

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

"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

Tuesday, April 27th 2010

CrossFit Kids - Strength



CrossFit Kids - Steve's Club

Buy in
Big Dawgs and The Porch:
25 Sit ups
25 Push ups

Pack and Puppies:
15 Sit ups
15 Push ups



"Jumpy Helen"


Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups


* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Cash out:
Big Dawgs and The Porch:
Practice handstands for 5 minutes

Pack and Puppies:
With a parents assistance practice handstands for 5 minutes

Wednesday April 28th 2010

CrossFit Kids - "Jump Around"



CrossFit Kids Certification Seminar

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

Thursday, April 29th 2010

CrossFit Kids - OHS



Today practice frog stands and double unders

Skill Day Brain Teaser:
One day, two mothers and two daughters went shopping for shoes. Their shopping spree was successful — each bought a pair of shoes, and all together, they had three pairs. How is this possible?

Friday, April 30th 2010

CrossFit Kids - Hammer Time



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


'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Bear Crawl
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Bear Crawl
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)

Pack:

2 Rounds of:
10 Standing Long Jumps
35' Bear Crawl
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25' Bear Crawl
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Knees to Elbows

Cash out
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats (with assistance)

Saturday, May 1st 2010

CrossFit Kids - L-Hold



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:
3 rounds

400 M
15 Medicine Ball Clean/Wall Ball, 14#
15 Box Jumps, 24"

The Porch:
3 rounds

400 M
15 Medicine Ball Clean/Wall Ball, 10-12#
15 Box Jumps, 24"


Pack:
3 rounds

200 M
15 Medicine Ball Clean/Wall Ball, 8-10#
15 Box Jumps, 15-20"

Puppies:
3 rounds

200 M
10 Medicine Ball Clean/Wall Ball, 4#
10 Box Jumps, 12"

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

Pack and Puppies:
Max Side plank hold on elbow

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