Friday, July 2nd 2010

Crossfit Kids - Tug of war



CrossFit Kids - Fury

Today practice kick overs or pull overs

Skill Day Brain Teasers:
Big Dawgs and The Porch:
Jordan is 7/2 times as old as his son. 3 years from now, Jordan will be three times as old as his son. What is Jordan's current age.

Pack and Puppies:
Sam can run 8 miles in 1 day. How far could he run in 5 days.

Saturday, July 3rd 2010

CrossFit Kids - Dodge ball



CrossFit Kids - 305

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

Hannah pulls 205 (wmv) (mov)

Sunday, July 4th 2010

CrossFit Kids - Tire flip



Centurion Crossfit Kids - Fort Hood


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

Monday, July 5th 2010

CrossFit Kids - Press to the sky



CrossFit Kids - Los Angeles Buy in
Big Dawgs and The Porch:
2 x
50 Single unders
5 Handstand attempts
25 Basic dot drill
5 Jump to support

Pack and Puppies:
2 x
25 Single unders
5 Handstand attempts
25 Basic dot drill
5 Jump to support

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:
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

Tuesday, July 6th 2010

CrossFit Kids - Classes



CrossFit Kids - Blacksburg

Today practice handstands

Skill Day Brain Teaser
Big Dawgs and The Porch:
The sum of the ages of Jeff and his mother is 22 years. Also, 2 years ago, his mothers age was 8 times Jeff's age. Find the present age of Jeff's mother.

Pack and Puppies:
A frog could eat 8 flies in a day. At that rate how many flies could the frog eat in 5 days?

Wednesday, July 7th 2010

CrossFit Kids - Teen Class



CrossFit Kids - Souix Falls


Buy in
Big Dawgs and The Porch:
2 x
Army crawl 30 feet => Sprint 30 yards => 30 squats

Pack and Puppies:
Army crawl 30 feet => Sprint 30 yards => 30 squats

Big Dawgs:
5 Rounds

5 Cartwheels
15 Wall Ball, (14#, 8' target)

The Porch:
5 Rounds

5 Cartwheels
15 Wall Ball, (10-12#, 8' target)

Pack:
5 Rounds

5 Cartwheels
15 Wall Ball, (8-10#, 6' target)

Puppies:
3 Rounds

5 Cartwheels
10 Wall Ball, (4-6#, 6' target)

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

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

Thursday, July 8th 2010

CrossFit Kids - Surf Camp




Buy in:
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats or progressions


Big Dawgs:
21-15-9

Power Snatch, 45-55#
Box Jumps, 24"

The Porch:
21-15-9

Power Snatch, 25-35#
Box Jumps, 20"

Pack:
15-12-9

Hang Power Snatch, 10-15#
Box Jumps, 15-20"

Puppies:
15-12-9

Hang Power Snatch, pvc-5#
Box Jumps, 12"


Cash out:
Big Dawgs and The Porch:
1:00 total L-Sit

Pack and Puppies:
30 seconds total L-Sit

Friday, July 9th 2010

CrossFit Kids - Climbing



CrossFit Kids - Agoge (Montrose)


Buy in
Big Dawgs and The Pack:
2 x
10 Roving Plank Push ups
15 squats

Pack and Puppies:
2 x
10 Roving Plank
15 squats

This workout was created by one of our CrossFit Kids and was first posted in August of 2006.
"In memory of my best friend Gus, my English Bulldog."

"Gus"

3 rope climbs
200 M Run
15 box jumps
200 M Run
10 pushups
200 M Run
5 pullups

Big Dawgs:
Do two rounds

Pack and Puppies:
one round

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

Pack and Puppies:
Max Plank hold on elbows

Saturday, July 10th 2010

CrossFit Kids - Overhead plate lunges



CrossFit Kids - Marina

Today practice rollovers

Skill Day Brain Teaser
Big Dawgs and The Porch:
John crosses a bridge in 6 minutes running at a constant speed of 25 mph. What is the length of the bridge?

Pack and Puppies:
Two turtles are racing to grab some food. If each of them travel 5 miles per hour and they race for 9 hours, how many miles did each turtle travel.

Sunday, July 11th

CrossfIt Kids - Fun



CrossFit Kids - Legacy

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

Monday, July 12th

CrossFit Kids - Vacaville



CrossFit Kids - Vacaville
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:
50 Box Jumps, 24"
50 Push ups
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"
50 Push ups
50 Box jumps, 20"

Pack:
35 Box Jumps, 15-20"
35 Push ups
35 Box jumps, 15-20"

Puppies:
25 Box Jumps, 12"
25 Push ups
25 Box jumps, 12"

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

Tuesday, July 13 2010

CrossFit Kids - Overhead!



CrossFit Kids - Sri Ram Ashram
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

Wednesday, July 14th 2010

CrossFit Kids - Bear Crawl



Hercules CrossFit Kids

Today practice planks and L sits

Skill Day Brain Teaser
Big Dawgs and The Porch:
Solve the quadratic equation for x:
3x² + 10x = 25

Pack and Puppies:
A room is 6 feet by 4 feet. What is the perimeter of the room?

Thursday, July 15th 2010

CrossFit Kids - Tug of war



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

"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

Friday, July 16th 2010

CrossFit Kids - Strength



CrossFit Kids - Highlands Ranch


Buy in
Big Dawgs and The Porch:
2 x
Run 200 M => 5 Handstand attempts => 5 Forward rolls => 10 Side to side hops

Pack and Puppies:
Big Dawgs:
2 x
Run 100 M => 3 Handstand attempts => 3 Forward rolls => 10 Side to side hops

Big Dawgs:
As Many Rounds As Possible in 3 minutes:
3 Broad Jumps
6 Power Cleans, 45-55#
9 Squats
Rest 1:00 and repeat for a total of 5 rounds

The Porch:
As Many Rounds As Possible in 3 minutes:
3 Broad Jumps
6 Power Cleans, 25-35
9 Squats
Rest 1:00 and repeat for a total of 5 rounds

Pack:
As Many Rounds As Possible in 3 minutes:
3 Broad Jumps
6 Power Cleans, 10-15#
9 Squats
Rest 1:00 and repeat for a total of 4 rounds

Puppies:
As Many Rounds As Possible in 2 minutes:
3 Broad Jumps
6 Power Cleans, pvc - 10#
9 Squats
Rest 1:00 and repeat for a total of 4 rounds

Cash out
Big Dawgs and The Porch:
2 x
10 Ring rows
30 seconds total L-sit

Pack and Puppies:
2 x
8 Ring rows
15 seconds total L-sit

Saturday, July 17th 2010

CrossFit Kids - Building community



CrossFit Kids - Caveman


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:
50 Jumping jacks
50 Push ups
50 Squats
35 Jumping jacks
35 Push ups
35 Squats
25 Jumping jacks
25 Push ups
25 Squats

The Porch:
40 Jumping jacks
40 Push ups
40 Squats
30 Jumping jacks
30 Push ups
30 Squats
20 Jumping jacks
20 Push ups
20 Squats

Pack:
30 Jumping jacks
30 Push ups
30 Squats
20 Jumping jacks
20 Push ups
20 Squats
10 Jumping jacks
10 Push ups
10 Squats

Puppies:
20 Jumping jacks
20 Push ups
20 Squats
15 Jumping jacks
15 Push ups
15 Squats
10 Jumping jacks
10 Push ups
10 Squats

Cash out
Big Dawgs and The Porch:
1:00 Plank hold on elbows
5 Skin the cats
1:00 Sit ups

Pack and Puppies:
:30 Plank hold on elbows
3 Skin the cats
:30 Sit ups

Sunday, July 18th 2010

CrossFit Kids - Eat your spinach!



CrossFit Kids Arden Hills Swim

Today practice handstands and play on the rings or bars

Skill Day Brain Teaser
Big Dawgs and The Porch:
Jim goes from Cupertino to San Francisco at 30 miles/hr and comes back to his starting point at 70 miles/hr. What is his average speed during the journey?

Pack and Puppies:If 6 shirts were divided among 3 kids, how many would each kids have?

Monday, July 19th 2010

CrossFit Kids - Power



CrossFit Kids - Agoge (Montrose)

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

"Ella"

Big Dawgs:
5 Rounds

10 Power Snatches, 45-55#
10 Box Jumps, 24-32"

The Porch:
5 Rounds

10 Power Snatches, 25-35#
10 Box Jumps, 20-24"

Pack:
5 Rounds

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

Puppies:
3 Rounds

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

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

Pack and Puppies:
30 seconds total time L-sit

Tuesday, July 20th 2010

CrossFit Kids - Arnold Classic



CrossFit Kids has been invited back to the Arnold Sports Festival!

Youtube Video

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


"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

Wallabys (wmv) (mov)

Wednesday, July 21st 2010

CrossFit Kids - Dad



CrossFit Kids - Brand X (Ramona)

High Rep Deadlift

Buy in
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
5 Knees to elbows


"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
Everybody work on forward rolls.

Thursday, July 22nd 2010

CrossFit Kids - Skill day



CrossFit Kids - Brand X (Ramona)

Skill Day Brain Teaser
Big Dawgs and The Porch:
The ages of Sid and Sam are in the ratio of 4:9. After 9 years, the ratio of their ages will be in the ratio of 5:9. The present age of Sam is?

Pack and Puppies:
A frog could eat 9 flies in a day. At that rate, how many flies could the frog eat in 6 days?

Friday, July 23rd 2010

CrossFit Kids - Pull ups




Buy in
Big Dawgs and The Porch:
25 Side to Side Burpees

Pack and Puppies:
10 Side to Side Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

"Anna"

Big Dawgs:
7 Rounds

Run 200 M
7 Pull ups

The Porch:
5 Rounds

Run 200 M
7 Pull ups

Pack:
5 Rounds

Run 100 M
5 Beginner Pull ups

Puppies:
5 Rounds

Run 50 M
5 Beginner, Assisted or Jumping Pull ups

Buttercups:
5 Rounds

Run 25 M
5 Beginner, Assisted or Jumping 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

Saturday, July 24th 2010

CrossFit Kids - Overhead



CrossFit Kids - Agoge (Montrose)

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

Sunday, July 25th 2010

CrossFit Kids - Hoover Ball



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

"Little Angie"

Big Dawgs
100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats

Porch
75 Pull Ups
75 Push Ups
75 Sit ups
75 Squats

Pack
50 Pull Ups or seated pull ups
50 Push Ups/ std or elevated
50 Sit ups
50 Squats

Puppies
35 Pull Ups or seated pull ups
35 Push Ups/ std or elevated
35 Sit ups
35 Squats

Buttercups
25 Pull Ups or seated pull ups
25 Push Ups/ std or elevated
25 Sit ups
25 Squats

Big Dawgs-See if you can beat your parents time !

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

Monday, July 26th 2010

CrossFit Kids - Preschool



Today, practice dot drills

Skill Day Brain Teasers
Big Dawgs and The Porch:
Donald covers half of the journey at 30 mph and the rest at 45 mph. He took 5 hours to complete the journey. Find the total distance he traveled.

Pack and Puppies:
Six penguins can eat 9 fish in one hour. How many fish can they eat in 6 hours?

Tuesday, July 27th 2010

CrossFit Kids - Big Dawgs



CrossFit Kids - Brand X (Ramona)

Grace
Keegan (135#, age 16) 5:33, Alyssa (95#, age 16) 7:36, Cole (135#, age 14) 7:00.

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

Wednesday, July 28th 2010

CrossFit Kids - Prowler



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

Thursday, July 29th 2010

CrossFit Kids- Jump and Reach



Buy in
Big Dawgs and The Porch:
3 x
1 Jumping Bar muscle up => 2 Forward rolls => Inch worm walk, 25 feet => Bear Crawl 25 feet => Run 100 M

Pack and Puppies:
3 x
1 Jumping Bar muscle up =>Inch worm walk, 10 feet => Bear crawl 10 feet => Run 50 M

Big Dawgs:
7 rounds
45 pound Overhead squat, 3 reps
Burpees, 5 reps
45 pound Power snatch, 7 reps
24" Box Jumps, 9 reps

The Porch:
7 rounds
25-35 pound Overhead squat, 3 reps
Burpees, 5 reps
25-35 pound Power snatch, 7 reps
20" Box Jumps, 9 reps

Pack:
5 rounds
10-15 pound Overhead squat, 3 reps
Burpees, 5 reps
10-15 pound Power snatch, 7 reps
15-20" Box Jumps, 9 reps

Puppies:
4 rounds
pvc - 5 pound Overhead squat, 3 reps
Burpees, 5 reps
pvc - 5 pound Power snatch, 7 reps
12" Box Jumps, 9 reps

Cash out:
Big Dawgs and The Porch:
20 Back extension
1:30 L-sit
20 Back extensions

Pack and Puppies:
20 Back extension
1:30 L-sit
20 Back extensions

Friday, July 30th 2010

CrossFit Kids - Skill Day



Mariah Serrano and Team Tsunami
CrossFit Kids - Marina (Huntington Beach)

Today, practice bridges and handstands

Skill Day Brain Teaser
Big Dawgs and The Porch:
If 12 candies cost $4, how many candies can be purchased for $20.

Pack and Puppies:
There are 6 puppies in the window. 1/3 of them are asleep. How many are awake?

Saturday, July 31st

CrossFit Kids - Run!




Buy in
Big Dawgs: and the Porch:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats

Pack and Puppies:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats


Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups

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

Pack and Puppies:
30 seconds total L-sit


Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Sunday, August 1st 2010

CrossFit Kids - Kipping



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

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>10 Push ups


"Keegan"

Big Dawgs:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack:
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies:
4 rounds

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

Buttercups:
3 rounds

100m
10 Pushups
10 Knee-ups

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

Pack and Puppies:
30 seconds L sit
20 Sit ups

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