Sunday, May 2nd 2010

CrossFit Kids - Teaching the Press



CrossFit Kids Certification

Buy in
Everyone:
Max support on rings or bars
Max Plank


Big Dawgs:
3 rounds
Run 200 M
3 Presses, 45#
5 Push Press, 45#
7 Push Jerks, 45#
9 Pull ups

The Porch:
3 rounds
Run 200 M
3 Presses, 25-35#
5 Push Press, 25-35#
7 Push Jerks, 25-35#
9 Pull ups

Pack:
3 rounds
Run 100 M
3 Presses, 10-15#
5 Push Press, 10-15#
7 Push Jerks, 10-15#
9 Pull ups (beginner or assisted okay)

Puppies:
3 rounds
Run 50 M
3 Presses, pvc-5#
5 Push Press, pvc-5#
7 Push Jerks, pvc-5#
9 Beginner or assisted pull ups

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

Pack and Puppies:
L-sit 30 seconds total time

Monday, May 3rd 2010

CrossFit Kids - Box jumps



Today practice bridging and forward rolls

Skill Day Brain Teaser:
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?

Tuesday, May 4th 2010

CrossFit Kids - Balance




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

Wednesday, May 5th 2010

CrossFit Kids - CrossFit Preschool



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

Thursday,  May 6th 2010

CrossFit Kids- Old Town






Buy In
Max squats in one minute


Big Dawgs
AMRAP in 10 minutes
20 Box Jump 24"
1 Rope Climb
1 Forward Roll

Pack
AMRAP in 10 minutes
20 Box Jump 15-20"
1 Rope Climb (or beginner rope climb)
1 Forward Roll

Puppies
AMRAP in 8 minutes
20 Box Jump 12-15"
1 Beginner Rope Climb
1 Forward Roll

Buttercups
AMRAP in 8 minutes
10 Box Jump 10-12"
1 Beginner Rope Climb
1 Forward Roll or Log Roll

Cash Out
30 seconds one legged hops each leg

Friday, May 7th 2010

CrossFit Kids - Angry Gorilla



Today practice your angry gorilla back and play on some rings or bars

Skill Day Brain Teaser:
John put 100 marbles in five bags.
Bag #1 and Bag #2 together contain 52 marbles.
Bag #2 and Bag #3 together contain 43 marbles.
Bag #3 and Bag #4 together contain 34 marbles.
Bag #4 and Bag #5 together contain 30 marbles.

How many marbles are there in each bag?

Saturday, May 8th 2010

CrossFit Kids - Balance



John Brown teaching at the CrossFit Kids certification seminar at CrossFit Kids - Agoge (Montrose)

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

Medicine Ball Run:

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

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

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

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

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

Sunday, May 9th 2010

CrossFit Kids - Strength



CrossFit Kids - Relentless

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

Monday, May 10th 2010

CrossFit Kids - Competing



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, May 11th 2010

CrossFit Kids - Handstands at the CrossFit Southwest Regionals



Today practice your handstands of course

Skill Day Brain Teaser:
Where in the world are you situated and in what direction are you facing if the following conditions are true?
If you move to the right, it’s Saturday, July 1.
If you move to the left, it’s Sunday, July 2.
If you move forward, it’s summer.
If you move backward, it’s winter.

Wednesday, May 12th 2010

CrossFit Kids - Strength



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, May 13th 2010

CrossFit Kids - Leap!



Big Dawg and The Porch:
2 x
200 M run =>2 Forward rolls => 2 Backwards rolls => Alligator walk 30 M =>2 Cartwheels

Pack and Puppies
2 x
100 M run =>2 Forward rolls => 2 Backwards rolls => Alligator walk 20 M =>2 Cartwheels

Big Dawgs:
40-30-20-10
Box jumps, 24"
Push ups

The Porch:
40-30-20-10
Box jumps, 20"
25-20-15-10
Push ups

Pack:
30-25-20-15
Box jumps, 15-20"
20-15-10-5
Push ups

Puppies:
20-15-10-5
Box jumps, 12-15"
20-15-10-5
Push 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

Friday, May 14th 2010

CrossFit Kids - Press to the Sky



CrossFit Kids - Agoge (Montrose)

Big Dawgs and the Porch:
3 x
3 Forward rolls
5 Broad Jumps
7 Ice cream makers

Pack and Puppies:
2 x
3 Forward rolls
5 Broad Jumps
7 Ice cream makers

Big Dawgs:
21-15-9
Push press, 45-55#
Pull ups

The Porch:
21-15-9
Push press, 25-35#
Pull ups

Pack:
21-15-9
Push press, 10-15#
Pull ups (Beginner and assisted okay)

Puppies:
15-12-9
Push press, pvc-5#
Pull ups (Beginner and assisted okay)

Cash out
Big Dawgs and The Porch:
25 Sit ups
20 pvc deadlifts (time to work on your technique)
15 Toes to bar

Pack and Puppies:
15 Sit ups
10 pvc deadlifts (time to work on your technique)
5 Toes to bar

Saturday, May 15th 2010

CrossFit Kids - New Classes!



CrossFit Kids - DelRay Beach

Today practice balancing on one leg and forward rolls

Skill Day Brain Teaser:
A man is asked what his daughters look like. He answers, "They are all blondes, but two, all brunettes, but two, and all redheads, but two." How many daughters did he have?


School House Rock:
Conjunction Junction

Sunday, May 16th 2010

CrossFit Kids - Hanging around



CrossFit Kids - Scottsdale

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:
20 Handstand Push ups
40 Squats
20 Handstand Push ups

The Porch:
15 Handstand Push ups
30 Squats
15 Handstand Push ups

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

Puppies:
10 Bridged Handstand Push ups on feet
20 Squats
10 Bridged Handstand Push ups on feet

Buttercups:
10 Bridged Handstand Push ups on knees
20 Squats
10 Bridged Handstand Push ups on knees

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

Pack and Puppies:
2 x
15 Sit ups
10 Back extensions (or supermans)

Monday, May 17th 2010

CrossFit Kids - Future Firebreather



Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 30M => High knee skip 30 M => Sprint 30 M

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 20M => High knee skip 20 M => Sprint 20 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 box jumps (20-24") in 60 seconds.
Max sit ups in 60 seconds

Pack and Puppies:
Max box jumps (12-20") in 30 seconds.
Max sit ups in 30 seconds

Tuesday, May 18th 2010

CrossFit Kids - Jumping



Buy in
Big Dawgs and The Porch:
3 x
Sprint 25 M => Lateral shuffle 25 M => Sprint 25 M => Lateral shuffle 25 M => 10 push ups => Alligator crawl 25 M

Pack and Puppies:
3 x
Sprint 15 M => Lateral shuffle 15 M => Sprint 15 M => Lateral shuffle 15 M => 5 push ups => Alligator crawl 15 M

"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:
2:00 total Handstand
1:00 total L-sit

Pack and Puppies:
1:00 total Handstand
:30 total L-sit

Wednesday, May 19th 2010

CrossFit Kids - Building Community



CrossFit Kids - California City

Today practice Ice Cream makers

Skill Day Brain Teaser:
John weighs 60 pounds more than his sister Susan. Their combined weight is 120 pounds. How many pounds does John weigh?

Thursday, May 20th 2010

CrossFit Kids - Dumbbell push press



Big Dawgs and The Porch:
3 x
Bear crawl L pattern x 2 => Forward roll => Sprint 25 M => Back pedal 25 M => 10 squats => 10 push ups

Pack and Puppies:
2 x
Bear crawl L pattern x 2 => Forward roll => Sprint 15 M => Back pedal 15 M => 10 squats => 5 push ups

Big Dawgs:
5 rounds
20 Side to side hops
12 Dumbbell hang squat cleans, 30#'s

The Porch:
5 rounds
20 Side to side hops
12 Dumbbell hang squat cleans, 20-25#'s

Pack:
4 rounds
20 Side to side hops
12 Dumbbell hang squat cleans, 8-12#'s

Puppies:
3 rounds
20 Side to side hops
12 Dumbbell hang squat cleans, 3-5#'s

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

Friday, May 21st 2010

CrossFit Kids - Games



CrossFit Kids - Agoge (Montrose)


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:
4 rounds
Run 400 M
50 Squats

The Porch:
4 rounds
Run 400 M
35 Squats

Pack:
4 rounds
Run 100 M
20 Squats

Puppies:
4 rounds
Run 50 M
15 Squats

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)

Saturday, May 22nd 2010

CrossFit Kids - Southwest Regionals



Buy In
50 seconds Total time L Sit Hold
50 seconds Total Time Handstand Practice
50 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
50 squats for time

Sunday, May 23rd 2010

CrossFit Kids - Skill Day



CrossFit Kids - Bridger (Bozeman)

Today practice skin the cats

Skill Day Brain Teasers:
What letter is next in this sequence?
M, A, M, J, J, A, S, O,__

Monday, May 24th 2010

CrossFit Kids - Squat



CrossFit Kids - USA

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

CrossFit Kids Weekly Challenge
Big Dawgs and The Porch:
100 push ups in as few sets as possible

Pack:
50 push ups in as few sets as possible

Puppies:
10 Push ups a day

Tuesday, May 25th 2010

CrossFit Kids - Jump



Keegan Jumps (wmv) (mov)

Big Dawgs and The Porch:
2 x
High Knee Skip 100 M
Run Backwards 100 M
20 Squats
10 Push ups

Pack and Puppies:
2 x
High Knee Skip 50 M
Run Backwards 50 M
10 Squats
5 Push ups


"Topsy Turvy Fran"

Big Dawgs:
7 Cartwheels
21 Thrusters, 45-55#
21 Pull ups
5 Cartwheels
15 Thrusters, 45-55#
15 Pull ups
3 Cartrwheels
9 Thrusters, 45-55#
9 Pull ups

The Porch:
7 Cartwheels
21 Thrusters, 20-30#
21 Pull ups
5 Cartwheels
15 Thrusters, 20-30#
15 Pull ups
3 Cartwheels
9 Thrusters, 20-30#
9 Pull ups

Pack:
5 Cartwheels
15 Thrusters, 10-15#
15 Pull ups
4 Cartwheels
12 Thrusters, 10-15#
12 Pull ups
3 Cartwheels
9 Thrusters, 10-15#
9 Pull ups

Puppies:
4 Cartwheels
12 Thrusters, pvc-5#
12 Pull ups
3 Cartwheels
9 Thrusters, pvc-5#
9 Pull ups
2 Cartwheels
6 Thrusters, pvc-5#
6 Pull ups

Cash out
Big Dawgs and The Porch:
35 Box Jumps
1:00 total L-sit

Pack and Puppies:
20 Box Jumps
30 seconds total L-sit

Wednesday, May 26th 2010

CrossFit Kids - Unloaded



Teaching the Sumo Deadlift High Pull at the CrossFit Kids Certification

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

Thursday, May 27th 2010

Cross Fit Kids - Skill Day



CrossFit Kids - King of Prussia

Today practice your L sit

Skill Day Brain Teaser:
Arrange the numbers 1 through 9 on a tic tac toe board such that the numbers in each row, column, and diagonal add up to 15.

Friday, May 28th 2010

CrossFit Kids - Follow the leader



CrossFit Kids - Los Angeles.

Buy in
Big Dawgs and The Porch:
2x
10 Rockets
1:00 Basic dot drill
1:00 Double unders

Pack and Puppies:
2x
10 Rockets
1:00 Basic dot drill
1:00 Jump rope

Big Dawgs:
3 Rounds
200 M Run
15 Pull ups
200 M Run
15 Burpees

The Porch:
3 Rounds
200 M Run
10 Pull ups
200 M Run
10 Burpees

Pack:
3 Rounds
100 M Run
10 Pull ups (assisted or beginner pull ups okay)
100 M Run
10 Burpees

Puppies:
3 Rounds
50 M Run
10 Pull ups (assisted or beginner okay)
50 M Run
10 Burpees

Cash out
Big Dawgs and The Porch:
1:00 total L sit
50 Sit ups

Pack and Puppies:
30 seconds L sit
20 Sit ups

Saturday, May 29th 2010

CrossFit Kids - Wonder Woman



CrossFit Kids welcomes the first military CrossFit Kids affiliate, Centurion CrossFit Kids - Fort Hood

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

Sunday, May 30th 2010

CrossFit Kids - Building community



CrossFit Kids - Flagstaff

Buy in
Big Dawgs and The Porch:
200 M
10 Squats
100 M
10 Push ups
100 M
10 Squats
200 M

Pack and Puppies:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M

Big Dawgs
"Little Danny"
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Porch
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Cash out:
Big Dawgs and The Porch:
1:00 total L-Sit
3 Muscle ups or Progressions

Pack and Puppies:
30 seconds total L-Sit
3 Muscle ups or Progressions

Monday, May 31st 2010

CrossFit Kids - Rockford



CrossFit Kids - Rockford

Today practice bridging

Skill Day Brain Teaser:
There are three switches downstairs. Each corresponds to one of the three light bulbs in the attic. You can turn the switches on and off and leave them in any position.
How would you identify which switch corresponds to which light bulb, if you are only allowed one trip upstairs?

Tuesday, June 1st 2010

CrossFit Kids - Marina



CrossFit Kids - Marina

Big Dawgs and the Porch:
5 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Pack and Puppies:
3 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Big Dawgs:
21-15-9
Power Snatch, 45
Box Jumps, 24-32"

The Porch:
21-15-9
Power Snatch, 25-35
Box Jumps, 20-24"

Pack:
21-15-9
Power Snatch, 10-15
Box Jumps, 15-20"

Puppies:
15-12-9
Power Snatch, pvc-5#
Box Jumps, 12"

Cash out
Big Dawgs and The Porch:
2 x
35 Sit ups
Max plank hold on elbows

Pack and Puppies:
2 x
20 Sit ups
Max plank hold on elbows

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REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]