Monday, August 2nd 2010

CrossFit Kids - Overhead Med Ball carry

CrossFit Kids action

CrossFit Kids - Marina

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.

Big Dawgs:
21-15-9

Deadlift, 45-55#
Pull ups

The Porch:
21-15-9

Deadlift, 25-35#
Pull ups

Pack:
15-12-9

Deadlift, 15-25#
Pull ups (beginner or assisted pull ups okay)

Puppies:
15-12-9

Deadlift, pvc-10#
Pull ups (beginner or assisted pull ups okay)

Cash out
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

Posted by Jeff Martin on 08/01

Tuesday, August 3nd 2010

CrossFit Kids - Skill day

CrossFit Kids action

CrossFit Kids - On the Move

Today practice with your jump rope

Skill Day Brain Teaser
Big Dawgs and The Porch:
A rectangular courtyard 126 feet long and 175 feet wide is to be paved with exactly square tiles all the same size. What is the largest size of the tile which could be used?

Pack and Puppies:
The weight of Beth and Sue's dogs were equal to the weight of Sam's dog. If Sam's dog was 6 pounds and Beth's dog was 4 pounds, what was the weight of Sue's dog?
Posted by Jeff Martin on 08/02

Wednesday, August 4th 2010

CrossFit Kids - Run the Cones

CrossFit Kids action

CrossFit Kids - Sri Ram Ashram

Create your own Obstacle Course
Measure a 30 M Square course
Each Side has an exercise, each corner an exercise,
Count number of times through the entire course.

Side A
Choose either
30 M Bear Crawl, Crab Walk or Seal Drag
Corner A
Choose either
Squats or Pistol Squats, 10 reps
Side B
Choose either
30 M Broad Jumps or Bunny Hops
Corner B
Choose either
Tuck Jumps or Jump Rope, 10 reps
Side C
Choose either
30 M Handstand Walk or Forward Rolls
Corner C
*Dumbbell Deadlift or Kettlebell Swing, 10 reps
Side D
Choose either
30 M Sprint or Beck's Burpees
Corner D
Choose either
Push Ups or Flying Squirrels, 10 reps

*scale weight as necessary

Big Dawgs
How many times through in 15 minutes ?

Pack
How many times through in 12 minutes ?

Puppies
How many times through in 7-10 minutes ?
Posted by Jeff Martin on 08/03

Thursday, August 5th 2010

CrossFit Kids - Around the world

CrossFit Kids action

CrossFit Kids - Kitsap

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => Lateral shuffle 25 M => 10 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => Lateral shuffle 15 M =>10 Side to side hop over a small barrier


Big Dawgs:
5 Rounds

Bear Crawl 30 M
7 Pull ups

The Porch:
4 Rounds

Bear Crawl 30 M
7 Pull ups

Pack:
3 Rounds

Bear Crawl 20 M
5 Beginner Pull ups

Puppies:
3 Rounds

Bear Crawl 15 M
5 Beginner, Assisted or Jumping Pull ups

Cash out
Big Dawgs and The Porch:
35 Box Jumps
Max set of push ups

Pack and Puppies:
20 Box Jumps
Max set of push ups


Posted by Jeff Martin on 08/04

Friday, August 6th 2010

CrossFit Kids - Of course I can

CrossFit Kids action

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

Big Dawgs:
21-15-9

25-30# Dumbbell hang squat cleans
Burpees

The Porch
21-15-9

15-20# Dumbbell hang squat cleans
Burpees

Pack:
15-12-9

10-15# Dumbbell hang squat cleans
Burpees

Puppies:
12-9-6

3-8# Dumbbell hang squat cleans
Burpees

Cash out
Big Dawgs and The Porch:
35 Box jumps
5 Handstand attempts

Pack and Puppies:
20 Box jumps
5 Handstand attempts



Posted by Jeff Martin on 08/05

Saturday, August 7th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice your running. Use short distances and work on your technique.

Skill Day Brain Teaser
Big Dawgs and the Porch:
Find the 9th term of the arithmetic sequence 1,4,7.....

Pack and Puppies:
Three feet equals one yard. A bus is 6 feet long. How many yards long is the bus?

Posted by Jeff Martin on 08/06

Sunday, August 8th 2010

CrossFit Kids - Push ups

CrossFit Kids action

CrossFit Kids - Brisbane

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



Posted by Jeff Martin on 08/07

Monday, August 9th 2010

CrossFit Kids - Superhero

CrossFit Kids action

CrossFit Kids - 3D

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 08/08

Tuesday, August 10th 2010

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Rainier

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:
5 Rounds
Sprint 50 M
10 Squats
Bear Crawl 50 M
10 Push ups

Pack:
3 Rounds
Sprint 35 M
10 Squats
Bear Crawl 35 M
10 Push ups

Puppies:
3 Rounds
Sprint 20 M
10 Squats
Bear Crawl 20 M
10 Push ups

Cash out
Big Dawgs and The Porch:
2 x
3 Skin the cats
6 Knees to elbows
12 Toes to bar

Pack and Puppies:
2 x
3 Skin the cats (assisted)
6 Knees to elbows (or progressions)
12 Toes to bar (or progressions)



Posted by Jeff Martin on 08/09

Wednesday, August 11th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Results

Today practice jumping rope

Skill Day Brain Teaser
Big Dawg and the Porch:
Solve the pair of linear equations:
3x + 4y = 10 and x - y =1

Pack and Puppies:
Sam could run 2 miles in 1 hour. How far could he run in 3 hours?
Posted by Jeff Martin on 08/10

Thursday, August 12th 2010

CrossFit Kids - Climb

CrossFit Kids action

CrossFit Kids - Ocean City


Buy in
Big Dawgs and The Porch:
5:00 Jump rope practice

Pack and Puppies:
5:00 Jump rope practice

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)


Cash out
Big Dawgs and The Porch:
5 Skin the Cats
5 Minutes stretching.

Pack and Puppies:
5 Skin the Cat (assisted)
5 Minutes stretching

Posted by Jeff Martin on 08/11

Friday, August 13th 2010

CrossFit Kids - Community

CrossFit Kids action

CrossFit Clarksville Kids

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


Posted by Jeff Martin on 08/12

Saturday, August 14th 2010

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Flagstaff

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)



Posted by Jeff Martin on 08/13

Sunday, August 15th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - On the Move

Today play Leap Frog and Kick the Can with some friends.

Skill Day Brain Teaser
Big Dawgs and The Porch:
The present age of Mary and Joe differ by 36 years. 5 years ago Mary was 4 times as old as Joe. What are the present ages of Mary and Joe?

Pack and Puppies:
I wished for 9 pens, but I only got 9. How many less pens did I get than I wished for?

Posted by Jeff Martin on 08/14

Monday, August 16th 2010

CrossFit Kids - Hanging around

CrossFit Kids action

CrossFit Kids - Sri Ram Ashram

Buy in
Big Dawgs and The Porch:
3 x
10 Side to side hops => 5 Handstand Holds/attempts => 2 Forward rolls => 25 M Lat Shuffle => 25 M Back pedal

Pack and Puppies:
3 x
10 Side to side hops => 3 Handstand Holds/attempts => 2 Forward rolls => 15 M Lat Shuffle => 15 M Back pedal

"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:
25 Sit ups
Max One arm hang
25 Sit ups
Max One arm hang

Pack and Puppies:
25 Sit ups
Max One arm hang
25 Sit ups
Max One arm hang



Posted by Jeff Martin on 08/15

Tuesday, August 17th 2010

CrossFit Kids - Agoge

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

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


Posted by Jeff Martin on 08/16

Wednesday, August 18th 2010

CrossFit Kids - Monkey hangs

CrossFit Kids action

CrossFit Kids - Park City

Buy in
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>5 Handstand attempts

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts

Big Dawgs:
30 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

See video page for muscle up tutorial and progressions.

Cash out
Big Dawgs and the Porch:
2 x
1:00 total L-sit
:30 total Superman hold

Pack and Puppies:
2 x
:30 total L-sit
:15 total Superman hold


Posted by Jeff Martin on 08/17

Thursday, August 19th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Snohomish

Today practice rolling

Skill Day Brain Teaser
Big Dawgs and The Porch:
If P(E) = 0.15, what is the probability of 'not E'?

Pack and Puppies:
2 rabbits ate 4 carrots each. How many carrots did the rabbits eat?
Posted by Jeff Martin on 08/18

Friday, August 20th 2010

CrossFit Kids - Rowing

CrossFit Kids action

CrossFit Kids - On the Move

Buy in
Big Dawgs and The Porch:
3 x
Alligator walk 25 M => Bear crawl 25 M => Sprint 50 M
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M
10 Squats
5 Push ups

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:
Everyone:
Play with forward rolls and cartwheels.

Posted by Jeff Martin on 08/19

Saturday, August 21st 2010

CrossFit Kids - Climb

CrossFit Kids action

CrossFit Kids - Sri Ram Ashram

Buy in
Big Dawgs and The Porch:
3 x
3 Skin the cats
Single leg side to side line hops, 10 each leg
5 Pull ups
Single leg front to back line hops, 10 each leg
7 Push ups

Pack and Puppies:
2 x
3 Skin the cats
Single leg side to side line hops, 10 each leg
5 Pull ups
Single leg front to back line hops, 10 each leg
7 Push ups

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)

Cash out
Everyone:
2 x
Max Handstand hold
Max L-sit


Posted by Jeff Martin on 08/20

Sunday, August 22nd 2010

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Mt. Baker


Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

Big Dawgs:
Run 800 M
30 Toes to bar
Run 800 M
30 Supermans
Run 800 M
30 Knees to Elbows
Run 800
30 Good Mornings, 15-25#

The Porch:
Run 800 M
20 Toes to bar
Run 800 M
20 Supermans
Run 800 M
20 Knees to Elbows
Run 800
20 Good Mornings, 5-15#

Pack:
Run 400 M
20 Toes to bar (or as close as possible)
Run 400 M
20 Supermans
Run 400 M
20 Knees to Elbows (or as close as possible)
Run 400
20 Good Mornings, pvc-10#

Puppies:
Run 200 M
10 Toes to bar (or as close as possible)
Run 200 M
10 Supermans
Run 200 M
10 Knees to Elbows (or as close as possible)
Run 200
10 Good Mornings, pvc

Cash out
Big Dawgs and The Porch:
Stretch and practice Back bends for 5 minutes

Pack and Puppies:
Stretch and practice Back bends for 5 minutes

Posted by Jeff Martin on 08/21

Monday, August 23rd 2010

CrossFit Kids - Skill day

CrossFit Kids action

CrossFit Kids - FXTX

Today practice handstands

Skill Day Brain Teaser
Big Dawgs and The Porch:
At the rate of 6% per annum simple interest, a sum of $2500 will earn how much interest by the end of 5 years?

Pack and Puppies:
If each chair costs $5, what is the total cost of 6 chairs?
Posted by Jeff Martin on 08/22

Tuesday, August 24th 2010

CrossFit Kids

CrossFit Kids action

CrossFit Works -4 Kids

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

Posted by Jeff Martin on 08/23

Wednesday, August 25th 2010

CrossFit Kids

CrossFit Kids action

CrossFit Kids - San Elijo


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 08/24

Thursday, August 26th 2010

CrossFit Kids - Bear crawl

CrossFit Kids action

CrossFit Kids - Obsession

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


Posted by Jeff Martin on 08/25

Friday, August 27th 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Odyssey

Today work on your plank position

Skill Day Brain Teaser
Big Dawgs and The Porch
Solve for X:
6x (3x - 7) = 7 (7-3x)

Pack and Puppies:
Ann wants only blue crayons. Each box of 12 crayons contains 3 blue crayons. How many boxes of crayons must Ann go through to get 9 blue crayons?
Posted by Jeff Martin on 08/26

Saturday, August 28th 2010

CrossFit Kids - Stretch

CrossFit Kids action

CrossFit Kids - Scottsdale

Buy in
Big Dawgs and The Porch:
2:00 Jump rope
2 x
20 Box jumps
10 Side to side burpees

Pack and Puppies:
2:00 Jump rope
2 x
15 Box jumps
5 Side to side burpees

Big Dawgs:
5 Rounds

Max Pull ups
30 Squats

Rest 2:00 between rounds

Pack:
3 Rounds

Max Beginner or Assisted Pull ups
25 Squats

Rest 2:00 between rounds

Puppies:
3 Rounds

Max Beginner or Assisted Pull ups
15 Squats

Rest 2:00 between rounds

Cash out
Big Dawgs and The Porch:
Play with frog stands and handstands for at least 5:00

Pack and Puppies:
Play with frog stands and handstands for at least 5:00



Posted by Jeff Martin on 08/27

Sunday, August 29th 2010

CrossFit Kids - Squat

CrossFit Kids action

CrossFit Kids - King of Prussia


Buy in
Big Dawgs and The Porch:
30 Box Jumps
20 squats
10 push ups

Pack and Puppies:
20 Box Jumps
10 squats
5 push ups


Big Dawgs:
5 Rounds

5 Roll Overs
20 Push ups

The Porch:
5 Rounds

3 Roll Overs
15 Push ups

Pack:
3 Rounds

3 Roll Overs
15 Push ups

Puppies:
3 Rounds

3 Roll Overs
10 Push ups

Cash out
Big Dawgs and The Porch:
3 Cartwheels
20 Toes to Bar
3 Cartwheels
20 Knees to Elbows

Pack and Puppies:
3 Cartwheels
10 Toes to Bar (or progressions)
3 Cartwheels
10 Knees to Elbows (or progressions)

Posted by Jeff Martin on 08/28

Monday, August 30th 2010

CrossFit Kids - Row

CrossFit Kids action

CrossFit Kids - LKN


Buy in
Big Dawgs and The Porch:
Perform the following circuit for 3:00
10 Jumping Lunges
10 Sit ups
10 Push ups
10 Pull ups

Pack and Puppies:
Perform the following circuit for 2:00
10 Jumping Lunges
10 Sit ups
10 Push ups (or progressions)
10 Pull ups (or progressions)

Big Dawgs:
5 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 10-12#

Pack:
5 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 6-8#

Puppies:
3 Rounds

10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 3-5#

Cash Out
Big Dawgs and The Porch:
Bear Crawl 35 M
10 T Push ups
10 Knees to Elbows
1 Handstand Hold
Bear Crawl 35 M

Pack and Puppies:
Bear Crawl 20 M
10 T Holds
10 Knees to Elbows (or progression)
1 Handstand Hold
Bear Crawl 20 M

Posted by Jeff Martin on 08/29

Tuesday, August 31st 2010

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - MPower

Today practice cartwheels

Skill Day Brain Teaser
Big Dawgs and The Porch:
If (2a + 3b) = 18 and (2a - b) = 2, then (2a + b) = ?

Pack and Puppies:
Sue has 8 balls and Jake has 5 balls. How many balls do they have in all?
Posted by Jeff Martin on 08/30

Wednesday, September 1st 2010

CrossFit Kids action

CrossFit Kids - Motherwell Scotland


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
Posted by Jeff Martin on 08/31

 




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