Wednesday , June 2nd 2010

CrossFit Kids - Balance

CrossFit Kids action

CrossFit Kids - Brisbane

Buy in
Big Dawgs and The Porch:
2 x
15 Box jumps
15 Squats
15 Toes to bar

Pack and Puppies:
2 x
10 Box jumps
10 Squats
10 Toes to bar

Big Dawgs and The Porch:
Sprint 100 M
Rest 2:00
Repeat 2 times
Sprint 50 M
Rest 1:00
Repeat 4 times

Pack and Puppies:
Sprint 50 M
Rest 1:00
Repeat 6 times

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

Pack and Puppies:
Max Push ups in 1:00
Max L-sit hold
Max Superman hold
Posted by Jeff Martin on 06/01

Thursday, June 3rd 2010

CrossFit Kids - Fun

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

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 06/02

Friday, June 4th 2010

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Bellevue

Today practice handstands

Skill Day Brain Teaser:
A traveler arrives in a small town and decides he wants to get a haircut. According to the manager of the hotel where he's staying, there are only two barbershops in town — one on East Street and one on West Street. The traveler goes to check out both shops. The East Street barbershop is a mess, and the barber has the worst haircut the traveler has ever seen. The West Street barbershop is neat and clean; its barber's hair looks as good as a movie star's.
Which barbershop does the traveler go to for his haircut, and why?
Posted by Jeff Martin on 06/03

Saturday, June 5th 2010

CrossFit Kids - Gymnastics

CrossFit Kids action

CrossFit Kids - Flagstaff

Buy in
Big Dawgs and The Porch:
2 rounds
5 Forward Rolls
10 Skin the Cats

Pack and Puppies:
2 rounds
2 Forward Rolls
5 Skin the Cats

Big Dawgs:
50 Box jumps, 24"
50 Squats
35 Box jumps, 24"
35 Squats
20 Box jumps, 24"
20 Squats

The Porch:
50 Box jumps, 20"
50 Squats
35 Box jumps, 20"
35 Squats
20 Box jumps, 20"
20 Squats

Pack:
35 Box jumps, 15-20"
35 Squats
20 Box jumps, 15-20"
20 Squats
15 Box jumps, 15-20"
15 Squats

Puppies:
20 Box jumps, 12"
20 Squats
15 Box jumps, 12"
15 Squats
10 Box jumps, 12"
10 Squats

Cash out
Big Dawgs and The Porch:
2 x
10 Knees to Elbows
30 second total plank on elbows

Pack and Puppies:
2 x
5 Knees to Elbows or progressions
15 second total plank on elbows
Posted by Jeff Martin on 06/04

Sunday, June 6th 2010

CrossFit Kids - Plank

CrossFit Kids action

CrossFit Kids - Clarksville

Buy in
Big Dawgs and The Porch:
3 x
10 Rockets
20 Basic dot drill

Pack and Puppies:
3 x
10 Rockets
20 Basic dot dril


"Matt"

Big Dawgs:
7 Rounds

10 Burpees
10 Pull ups

The Porch:
5 Rounds

10 Burpees
10 Pull ups

Pack:
5 Rounds

8 Burpees
8 Pull ups (beginner or assisted okay)

Puppies:
5 Rounds

5 Burpees
5 Pull ups (beginner or assisted okay)

Buttercups:
5 Rounds

5 Squat thrusts
5 Beginner or assisted pull ups


Cash out
Big Dawgs and The Porch:
3 X
3 Roll overs
15 Sit ups

Pack and Puppies:
2 X
3 Roll overs
10 Sit ups

Posted by Jeff Martin on 06/05

Monday, June 7th 2010

CrossFit Kids - Press

CrossFit Kids action

CrossFit Kids - North Atlanta

Big Dawgs and The Porch:
2 x
5 Handstand attempts => Forward roll => 15 Roving Planks => 25 Mountain Climbers => Jump up run 200 m

Pack and Puppies:
2 x
3 Handstand attempts => Forward roll => 10 Roving Planks => 15 Mountain Climbers => Jump up run 100 m

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 35-45#

The Porch:
Use 25-35#

Pack:
Use 15# for fifteen minutes

Puppies:

Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes


Cash out
Big Dawgs and The Porch
2 x
Max hang for time
30 Sit ups

Pack and Puppies:
2 x
Max hang for time
20 Sit ups
Posted by Jeff Martin on 06/06

Tuesday, June 8th 2010

CrossFit Kids - Hanging around

CrossFit Kids action

CrossFit Kids - USA

Today practice support on the rings

Skill Day Brain Teaser:
A farmer has 17 sheep. All but 9 of them die. How many sheep are
left?
Posted by Jeff Martin on 06/07

Wednesday, June 9th 2010

CrossFit Kids - Classes

CrossFit Kids action

Crossfit Kids - North Atlanata

Buy in
Big Dawgs and The Porch:
Max handstand hold
30 seconds Wallabys
10 squats

Pack and Puppies:
Max handstand hold
30 seconds Wallabys
10 squats

Big Dawgs:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,25#
5 One arm dumbbell front squats, 25#
5 One arm dumbbell push press, 25#

The Porch:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,20#
5 One arm dumbbell front squats, 20#
5 One arm dumbbell push press, 20#

Pack:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,10-15#
5 One arm dumbbell front squats, 10-5#
5 One arm dumbbell push press, 10-15#

Puppies:As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,3-5#
5 One arm dumbbell front squats, 3-5#
5 One arm dumbbell push press, 3-5#

Cash out
Big Dawgs and The Porch:
3 x
Max handstand hold
20 Sit ups

Pack and Puppies:
3 x
Max handstand hold
10 Sit ups
Posted by Jeff Martin on 06/08

Thursday, June 10th 2010

CrossFit Kids - Sprint

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Big Dawgs and The Porch:
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times

Pack and Puppies:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times

"Jenny and Charity"

Big Dawgs:
AMRAP in 15 Minutes:
3 Muscle ups
6 Power Clean and Jerks, 45#
9 Wall Ball, 14# (8' target)

The Porch:
AMRAP in 15 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 10-12# (7-8' target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 8-10# (6-7' target)

Puppies:
AMRAP in 10 Minutes:
3 Muscle ups (Seated, Jumping, or Squat okay)
6 Power Clean and Jerks
9 Wall Ball, 3-5# (5-6' target)

Cash out:
Big Dawgs and The Porch:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
1:00 Jump rope
10 Toes to bar (or progressions)
10 Sit ups



Posted by Jeff Martin on 06/09

Friday, June 11th 2010

CrossFit Kids - Plank wars

CrossFit Kids action

Team CrossFit Kids Academy


Buy in
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 50 M sprint
5 Squats
5 Push ups

Big Dawgs:
25 Burpees
50 Box Jumps, 24"
25 Burpees

The Porch:
25 Burpees
50 Box Jumps, 20"
25 Burpees

Pack:
15 Burpees
35 Box Jumps, 15-20"
15 Burpees

Puppies:
10 Burpees
20 Box Jumps, 12"
10 Burpees

Cash out
Big Dawgs and The Porch:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Posted by Jeff Martin on 06/10

Saturday, June 12th 2010

CrossFit Kids - L Sit

CrossFit Kids action

CrossFit Kids - Bellevue

Today practice your L sits and handstands

Skill Day Brain Teaser:
What are the next 4 numbers in the series:
75, 150, 225, 300, ____, _____, _____


Posted by Jeff Martin on 06/11

Sunday, June 13th 2010

CrossFit Kids - Squats

CrossFit Kids action

CrossFit Kids - Clarksville

Buy In
Big Dawgs and The Porch:
3x
5 Broad Jumps
10 Hollow Rocks

Pack and Puppies:
2x
5 Broad Jumps
10 Hollow Rocks


Big Dawgs
7 rounds
Run 300M
7 Front Squat 45-55#

Porch
7 rounds
Run 300M
7 Front Squat 25-35#

Pack
7 rounds
Run 150M
7 Front Squat 10-15#

Puppies
5 rounds
Run 150M
7 Front Squat PVC -10#

Cash Out
Big Dawgs and The Porch:
1 minute total - Wallabys
1 minute total - L sits

Pack and Puppies:
30 seconds total - Wallabys
30 seconds total - L sits


Posted by Jeff Martin on 06/12

Monday, June 14th 2010

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - California City

Buy In
Big Dawgs and The Porch:
3 x
100 M
5 Handstand attempts
5 Push ups
10 squats

Pack and Puppies:
2 x
50 M
3 Handstand attempts
3 Push ups
10 squats

"Hop, Skip and a Jump"

Big Dawgs
Run 200 M
Broad jump 50 M
Skip 50M
20 Box Jumps
Run 200 M backwards
Broad Jump 50 M
Skip 50M
20 Box jumps
Run 200 M


Porch
Run 200 M
Broad Jump 35 M
Skip 35M
20 Box Jumps
Run 200 M backwards
Broad Jump 35 M
Skip 35 M
20 Box jumps
Run 200 M


Pack
Run 200 M
Broad Jump 25 M
Skip 25M
10 Box Jumps
Run 200 M backwards
Broad Jump 25 M
Skip 25 M
10 Box jumps
Run 200 M


Puppies
Run 50 M
Broad Jump 20 M
Skip 20M
20 Box Jumps or step ups
Run 50 M backwards
Broad Jump 20 M
Skip 20M
20 Box jumps
Run 50 M

Cash out
Big Dawgs and The Porch:
30 Sit ups
20 Toes to bar
10 Knees to elbows

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



Posted by Jeff Martin on 06/13

Tuesday, June 15th 2010

CrossFit Kids - Teaching the squat

CrossFit Kids action

CrossFit Kids - Dover


Big Dawgs and The Porch:
3 x
3 Bear crawl U pattern
10 Toes to bar
100 M run

Pack and Puppies:
3 x
2 Bear crawl U pattern
5 Toes to bar (or progressions)
50 M run

Big Dawgs:
3 Rounds

20 Side to side hops
10 Hang power snatch, 45-55#
20 Squats

The Porch:
3 Rounds

20 Side to side hops
10 Hang power snatch, 25-35#
20 Squats

Pack:
3 Rounds

15 Side to side hops
10 Hang power snatch, 10-15#
15 Squats

Puppies:
3 Rounds

10 Side to side hops
5 Hang power snatch, 25-35#
10 Squats

Cash out
Big Dawgs and the Porch:
2 x
10 Ring rows
Max side plank on elbow

Pack and Puppies:
2 x
10 Ring rows
Max side plank on elbow

Posted by Jeff Martin on 06/14

Wednesday, June 16th 2010

CrossFit Kids - Fun

CrossFit Kids action

CrossFit Kids - Deep Ellum

Today practice pistol squats or progressions

Skill Day Brain Teaser
Two babies born on the same day in the same year with the same mother and father are not twins.
Can you explain how this can be?

Posted by Jeff Martin on 06/15

Thursday, June 17th 2010

CrossFit Kids - Community

CrossFit Kids action

CrossFit Kids - Dewitt



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

Posted by Jeff Martin on 06/16

Friday, June 18th 2010

CrossFit Kids - Rowing

CrossFit Kids action

Saskpro CrossFit Kids

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
Posted by Jeff Martin on 06/17

Saturday, June 19th 2010

CrossFit Kids - "I caught it, now what do I do with it?"

CrossFit Kids action

Cowboy CrossFit Kids

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
Sit ups
Rest 1:00
repeat for a total of three times

Pack:
Max Reps in 1:00 of
Push Press, 10-15
Squats
Sit ups
Rest 1:00
repeat for a total of three times

Puppies:
Max Reps in 1:00 of
Push Press, pvc-10
Squats
Sit ups
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 06/18

Sunday, June 20th 2010

CrossFit Kids - Teamwork

CrossFit Kids action

CrossFit Kids - Corps

Today practice handstands

Skill Day Brain Teaser:
Big Dawgs and The Porch:
Adam takes 8 hours to travel from San Jose to Los Angeles at a speed of 56 mph. At what speed must he travel in order to complete the journey in 7 hours?

Pack and Puppies:
Two turtles are racing to grab some food. If each of them travel 4 miles per hour and they race for 2 hours, how many miles did each travel?
Posted by Jeff Martin on 06/19

Monday, June 21st 2010

CrossFit Kids - Angry Gorilla

CrossFit Kids action

CrossFit Kids - Tri-Cities


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 06/20

Tuesday, June 22nd 2010

CrossFit Kids - Overhead

CrossFit Kids action

CrossFit Kids - Sierra


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 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 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
Posted by Jeff Martin on 06/21

Wednesday, June 23rd 2010

CrossFit Kids - Preschool

CrossFit Kids action

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
30 Sit ups

Pack and Puppies:
2 x
Max hang for time
20 Sit ups

Posted by Jeff Martin on 06/22

Thursday, June 24th 2010

CrossFit Kids - Overhead squats

CrossFit Kids action

CrossFit Kids - Sri Ram Ashram

Today practice forward and backward rolls

Skill Day Brain Teaser:
Big Dawgs and The Porch:
A number is as much greater than 24 as it is less than 42.
What is the number?

Pack and Puppies:
A group of eight cats walk by. One fourth of the cats are black. How many cats are not black?
Posted by Jeff Martin on 06/23

Friday, June 25th 2010

CrossFit Kids - Rings!

CrossFit Kids action

Hercules CrossFit Kids

Buy in
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 50 M sprint
5 Squats
5 Push ups

Big Dawgs:
Run 3 miles

The Porch:
Run 2 miles

Pack:
Run 1 mile

Puppies:
3 rounds of
200 M runs

Cash out
Big Dawgs and The Porch:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls
Posted by Jeff Martin on 06/24

Saturday, June 26th 2010

CrossFit Kids - Certification

CrossFit Kids action

CrossFit Kids Certification Seminars

Buy in
Big Dawgs and The Porch:
3 x or 5:00
25 M Roving plank => 25 Mountain climbers => Bear crawl 25 M => 12 side to side hops => 100 M run

Pack and Puppies:
3 x or 5:00
15 M Roving plank => 15 Mountain climbers => Bear crawl 15 M => 10 side to side hops => 50 M run

Big Dawgs:
Four rounds:

25 Box Jumps, 24"
25 Pull ups
25 Push ups
25 Sit ups
25 Squats

The Porch:
Three rounds:

25 Box Jumps, 20"
25 Pull ups
25 Push ups
25 Sit ups
25 Squats

Pack:
Three rounds:

15 Box Jumps, 20"
15 Pull ups
15 Push ups
15 Sit ups
15 Squats

Puppies:
Three rounds:

10 Box Jumps, 12"
10 Pull ups
10 Push ups
10 Sit ups
10 Squats

Cash out
Big Dawgs and The Porch
4 rds
20 seconds of L sit
10 second rest between each round

Pack and Puppies:
4 rds
10 seconds of L sit
10 second rest between each round
Posted by Jeff Martin on 06/25

Sunday, June 27th 2010

CrossFit Kids - Shrug

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
Max handstand hold
30 seconds Wallabys
10 squats

Pack and Puppies:
Max handstand hold
30 seconds Wallabys
10 squats

Big Dawgs:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,25#
5 One arm dumbbell front squats, 25#
5 One arm dumbbell push press, 25#

The Porch:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,20#
5 One arm dumbbell front squats, 20#
5 One arm dumbbell push press, 20#

Pack:
As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,10-15#
5 One arm dumbbell front squats, 10-5#
5 One arm dumbbell push press, 10-15#

Puppies:As Many Rounds as Possible in 12 Minutes of
10 Single leg side to side hops
5 One arm dumbbell power cleans,3-5#
5 One arm dumbbell front squats, 3-5#
5 One arm dumbbell push press, 3-5#

Cash out
Big Dawgs and The Porch:
3 x
Max handstand hold
20 Sit ups

Pack and Puppies:
3 x
Max handstand hold
10 Sit ups



Posted by Jeff Martin on 06/26

Monday, June 28th 2010

CrossFit Kids - Overhead squat

CrossFit Kids action

Practice CrossFit Kids Today practice frog stands and handstands

Skill Day Brain Teaser
Big Dawgs and The Porch:
The length of a room is 5 feet by 3 feet. Find the cost of paving the floor by slabs at the rate of $300 per sq. foot.

Pack and Puppies:
With no wings, I fly. With no eyes, I see. With no arms, I climb. More frightening than any beast, stronger than any foe. I am cunning, ruthless, and tall; in the end, I rule all. What am I?
Posted by Jeff Martin on 06/27

Tuesday, June 29th 2010

CrossFit Kids - Push ups

CrossFit Kids action

CrossFit Kids - Peach Tree City with a great push up progression idea.

Buy In
Big Dawgs and The Porch:
3x
5 Broad Jumps
10 Hollow Rocks

Pack and Puppies:
2x
5 Broad Jumps
10 Hollow Rocks


Big Dawgs
7 rounds
Run 300M
7 Overhead Squat 45-55#

Porch
7 rounds
Run 300M
7 Overhead Squat 25-35#

Pack
7 rounds
Run 150M
7 Overhead Squat 10-15#

Puppies
5 rounds
Run 150M
7 Overhead Squat PVC -10#

Cash Out
Big Dawgs and The Porch:
1 minute total - Wallabys
1 minute total - L sits

Pack and Puppies:
30 seconds total - Wallabys
30 seconds total - L sits
Posted by Jeff Martin on 06/28

Wednesday, June 30th 2010

CrossFit Kids - Monkey bars

CrossFit Kids action

CrossFit Kids - Relentless built their own kids monkey bars.

Buy in
Big Dawgs and The Porch:
3 x
Inch worm walk 25 M => 3 Jumping bar muscle ups => Run 100 M => 20 Basic dot drill

Pack and Puppies:
3 x
Inch worm walk 15 M => 3 Jumping bar muscle ups => Run 50 M => 20 Basic dot drill

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:
2 x
3 Pull overs
15 Toes to bar

Pack and Puppies:
2 x
3 Kick overs
10 Toes to bar (or progressions)
Posted by Jeff Martin on 06/29

Thursday, July 1st 2010

CrossFit Kids - Teen class

CrossFit Kids action

Cole of CrossFit Kids - Brand X (Ramona) deadlifts 215 x 31

Buy in
Big Dawgs and the Porch:
1:00 of each:
Jump rope
Plank on elbows
Basic dot drill
Side plank on right elbow
Side to side hops
Side plank on left elbow

Pack and Puppies:
1:00 Jump rope
30 seconds Plank on elbows
1:00 Basic dot drill
30 seconds Side plank on right elbow
1:00 Side to side hops
30 seconds Side plank on left elbow

Big Dawgs:
21 Power cleans, 45-55#
21 Burpees
15 Power cleans, 45-55#
15 Burpees
9 Power Cleans, 45-55#
9 Burpees

The Porch:
21 Power cleans, 25-35#
21 Burpees
15 Power cleans, 25-35#
15 Burpees
9 Power Cleans, 25-35#
9 Burpees

Pack:
21 Power cleans, 10-15#
21 Burpees
15 Power cleans, 10-15#
15 Burpees
9 Power Cleans, 10-15#
9 Burpees

Puppies:
15 Power cleans, pvc-5#
15 Burpees
12 Power cleans, pvc-5#
12 Burpees
9 Power Cleans, pvc-5#
9 Burpees

Cash out
Big Dawgs and The Porch:
3 x
5 Roll overs
Max handstand hold

Pack and Puppies:
3 x
3 Roll overs
Max handstand hold
Posted by Jeff Martin on 06/30

 




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