Thursday, September 2nd 2010

CrossFit Kids - Monkey Swings



CrossFit Kids - Rockford

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

Friday, September 3rd 2010

CrossFit Kids - Kettlebell Swings



CrossFit Kids Marina

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

"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"

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

Saturday, September 4th 2010

CrossFit Kids - Shrug



CrossFit Kids - Agoge (Montrose)

Today practice ice cream makers and handstands

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

Pack and Puppies:
John has 4 clocks. Fred has 6 clocks. Bill has 5 clocks. How many clocks do Fred and Bill have?

Sunday, September 5th 2010

CrossFit Kids - Rope Climb




Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => => 50 M Sprint => 5 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => 30 M Sprint =>10 Side to side hop over a small barrier


Big Dawgs:
3 rounds
Alligator Crawl 30 M
3 Tree Climbs to 10 feet
15 Tire Flips
15 Tire Jumps (jump in tire then out again = 1)


Pack:
3 rounds
Alligator Crawl 20 M
3 Tree Climbs to 10 feet
10 Tire Flips
10 Tire Jumps (jump in tire then out again = 1)

Puppies:
3 rounds
Alligator Crawl 15 M
3 Tree Climbs to 6 feet
10 Tire Flips
10 Tire Jumps (jump in tire then out again = 1)

* tree climbs be sure to have your parents spot you
** If you don't have a tree do the number of feet required in pull ups or pull up progressions
*** If you don't have a tire to flip sub deadlifts
**** If you don't have a tire to jump through do twice as many tuck jumps.

Cash Out:
Big Dawgs and The Porch:
3 x
Forward roll
20 seconds L-sits

Pack and Puppies:
3 x
Forward roll
10 seconds L-sits

Monday, September 6th 2010

CrossFit Kids - Jump



CrossFit Kids - Flagstaff

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


"Rolling Grace"

Big Dawgs:
30 Clean and Jerks, 45-55#
Every time you set the bar down do 5 forward rolls.

The Porch:
30 Clean and Jerks, 25-35#
Every time you set the bar down do 5 forward rolls.

Pack:
30 Clean and Jerks, 10-15#
Every time you set the bar down do 3 forward rolls.

Puppies:
30 Clean and Jerks, pvc-5#
Every time you set the bar down do 3 forward rolls.



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

Pack and Puppies:
3 x
3 Pull overs
3 Roll overs
Max handstand hold

Tuesday, September 7th 2010

CrossFit Kids - Skill Work



CrossFit Kids - FXTX

Buy in
Big Dawgs and The Porch:
3 x or 5:00
15 Side to side hops => Run 35 M => Back pedal 35 M => 5 Ice cream makers => 5 Handstand attempts

Pack and Puppies:
3 x or 5:00
10 Side to side hops => Run 20 M => Back pedal 20 M => 3 Ice cream makers (tucked okay) => 3 Handstand attempts


Shuttle run

For todays workout you will need to mark two parallel lines 10 M apart.

Big Dawgs:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of Shuttle runs (score is total number of lines touched in the 8 rounds), immediately followed by 8 rounds of squats (score is total number of squats completed in the 8 rounds), immediately followed by a single 800 M run.

The Porch:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of Shuttle runs (score is total number of lines touched in the 8 rounds), immediately followed by 8 rounds of squats (score is total number of squats completed in the 8 rounds), immediately followed by a single 600 M run.

Pack:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 6 rounds of Shuttle runs (score is total number of lines touched in the 6 rounds), immediately followed by 6 rounds of squats (score is total number of squats completed in the 6 rounds), immediately followed by a single 400 M run.

Puppies:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 4 rounds of Shuttle runs (score is total number of lines touched in the 4 rounds), immediately followed by 4 rounds of squats (score is total number of squats completed in the 4 rounds), immediately followed by a single 100-200 M run


Cash out
Big Dawgs and The Porch:
2 x
10 Toes to bar
15 Back extensions
20 Sit ups

Pack and Puppies:
2 x
5 Toes to bar (Progressions or assisted okay)
10 Back extensions
15 Sit ups

Wednesday, September 8th 2010

CrossFit Kids - Lift

t

Today, play on some bars or rings

Skill Day Brain Teasers
Big Dawgs and The Porch:
How many terms are there in the arithmetic sequence 3,6,9,12,...,102?

Pack and Puppies:
Tom reads five pages before breakfast. After breakfast he reads some more. If Tom read 12 pages in all, how many pages did he read after breakfast?

Thursday, September 9th 2010

CrossFit Kids - Pull ups



CrossFit Kids - Santa Clara

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

'Molly'

Big Dawgs:
As many rounds as possible in 20 minutes of:

Run 100 M
7 Dumbbell Cleans,25#
7 Pull ups

The Porch:
As many rounds as possible in 15 minutes of:

Run 100 M
7 Dumbbell Cleans, 15-20#
7 Pull ups

Pack:
As many rounds as possible in 12 minutes of:

Run 100 M
7 Dumbbell Cleans, 8-10#
7 Pull ups or Beginner Pull ups

Puppies:
As many rounds as possible in 10 minutes of:

Run 50 M
7 Dumbbell Cleans, 2-5#
7 Pull ups (Assisted or Beginner Pull ups okay)

Buttercups:
As many rounds as possible in 8 minutes of:

Run 25 M
7 Dumbbell Cleans, 2-5#
7 Assisted or Beginner Pull ups


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, September 10th 2010

CrossFit Kids - Medicine ball cleans



CrossFit Kids - Obsession

Buy in
Big Dawgs and The Porch:
Inch worm walk, 25 feet => 2 Forward rolls => 15 Lunges

Pack and Puppies:
Inch worm walk, 10 feet => 2 Forward rolls => 10 Lunges

Big Dawgs:
3 Rounds
10 Box Jumps, 36"
1 Rope climb, 15'
10 Box jumps, 36"
10 Dumbbell Push press, 30#'s
10 Box jumps, 36"
10 Squats

The Porch:
3 Rounds
10 Box Jumps, 20-24"
1 Rope climb, 15'
10 Box jumps, 20-24"
10 Dumbbell Push press, 20#'s
10 Box jumps, 20-24"
10 Squats

Pack:
3 Rounds
10 Box Jumps, 20"
1 Rope climb, 15' (Beginner rope climbs okay)
10 Box jumps, 20"
10 Dumbbell Push press, 10-15#'s
10 Box jumps, 20"
10 Squats

Puppies:
3 Rounds
10 Box Jumps, 12"
1 Beginner Rope climb
10 Box jumps, 12"
10 Dumbbell Push press, 3-5#'s
10 Box jumps, 12"
10 Squats

Buttercups:
2 Rounds
10 Box Jumps, 10-12"
1 Beginner Rope climb
10 Box jumps, 10-12"
10 Dumbbell Push press, 3-5#'s
10 Box jumps, 10-12"
10 Squats

Cash out
Big Dawgs:
2 rounds
3 Handstand attempts
3 Skin the cats

Pack and Puppies:
2 rounds
3 Handstand attempts
3 Skin the cats

Saturday, September 11th 2010

CrossFit Kids - Tire Flips



CrossFit Kids - Fort Hood

Buy in
Big Dawgs and The Porch:
2 x
25 feet Handstand walking (spotter okay)
25 yards High knee skipping
25 yards Bear crawl

Pack and Puppies:
2 x
15 feet Handstand walking (spotter okay) or wheelbarrow walk
15 yards High knee skipping
15 yards Bear crawl

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:
15 Knees to elbows
1:00 total L-sit
15 Knees t Elbows

Pack and Puppies:
10 Knees raises
:30 total L-sit
10 Knees raises

Sunday, September 12th 2010

Crossfit Kids - Push ups



Crossfit Kids - Odyssey

Today practice your planks, try roving plank tag.

Skill Day Brain Teasers
Big Dawgs and The Porch:
Steve and Martin together can paint a fence in 12 days while Steve can complete the work alone in 18 days. Martin will be able to complete the same work alone in?

Pack and Puppies:
5 dump trucks dumped 2 tons of gravel each into the construction site. How many tons of gravel were dumped into the construction site?

Monday. September 13th 2010

CrossFit Kids - Overhead Walking Lunge



CrossFit Kids - Sri Ram Ashram

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:
AMRAP in 15 Minutes
5 Thrusters, 45#
10 Pull ups
15 Side to side hops

The Porch:
AMRAP in 15 Minutes
5 Thrusters, 25-35#
10 Pull ups
15 Side to side hops

Pack:
AMRAP in 12 Minutes
5 Thrusters, 10-15#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Puppies:
AMRAP in 10 Minutes
5 Thrusters, pvc-5#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Cash out
Big Dawgs and The Porch:
Max handstand hold

Pack and Puppies:
Max handstand hold

Tuesday, September 14th 2010

CrossFit Kids - Training for everyday life



CrossFit Kids - Agoge (Montrose)

Big Dawgs and The Porch:
10 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
10 Handstand attempts

Pack and Puppies:
5 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
5 Handstand attempts

Big Dawgs:
21-15-9
Deadlift, 55-65#
Push up

The Porch:
21-15-9
Deadlift, 35-45#
Push up

Pack:
21-15-9
Deadlift, 15-25#
Push up

Puppies:
21-15-9
Deadlift, pvc-10#
Push up

Cash out
Big Dawgs and The Porch:
30 seconds total L sit
50 Sit ups
30 seconds total L sit

Pack and Puppies:
10 seconds total L sit
25 Sit ups
10 seconds total L sit

Wednesday, September 15 2010

CrossFit Kids - Learn and play new sports



CrossFit Kids - Arden Hills

Fun warm up for the 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

"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:
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

Thursday, September 16th 2010

CrossFit Kids - Handstands



CrossFit Kids - Flagstaff

CrossFit Kids working on the sumo deadlift

Today play on some bars and practice kick-overs

Big Dawgs and The Porch:
If 30% of a number is 60, then the number is?

Pack and Puppies:
There are 5 students in a class. 5 students liked cats better than dogs. How many students liked dogs better than cats?

Friday, September 17th 2010

CrossFit Kids - Rack position



CrossFit Kids - California City

This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) Or with older kids or teens who have had a year or more exposure to CrossFit, and consistently show technical mastery of the movements in class and with intensity. We call these workouts CrossFit Kids Varsity WOD's. Our strongest boys would use 95 pounds for the WOD and girls would use 65 pounds. Flips would be subbed for rolls.

WOD Demo

Big Dawgs and The Porch:
10 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
10 Handstand attempts

Pack and Puppies:
5 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
5 Handstand attempts

Big Dawgs:
3 Rounds
3 Rolling Burpees
5 Clusters, 45-55#
100 M run

The Porch:
3 Rounds
3 Rolling Burpees
5 Clusters, 25-35#
100 M run

Pack:
3 Rounds
3 Rolling Burpees
5 Clusters, 10-15#
50 M run

Puppies:
3 Rounds
3 Rolling Burpees
5 Clusters, pvc-5#
50 M run

Cash Out
Big Dawgs and The Porch:
3 x 100 M Sprint
2:00 rest between

Pack and Puppies:
3 x 50 M Spring
1:30 rest between

Saturday, September 18th 2010

CrossFit Kids - Bear Crawl



Hercules CrossFit Kids

WOD Demo

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, September 19th 2010

CrossFit Kids - Flip



CrossFit Kids - Brand X

WOD Demo

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

Big Dawgs:
5 Rounds
10 Rt. arm dumbbell hang power snatch, 25#
15 M Overhead walking lunge
10 Lt. arm dumbbell hang power snatch, 25#
15 M Overhead walking lunge

The Porch:
5 Rounds
10 Rt. arm dumbbell hang power snatch, 15-20#
15 M Overhead walking lunge
10 Lt. arm dumbbell hang power snatch, 15-20#
15 M Overhead walking lunge

The Pack:
5 Rounds
10 Rt. arm dumbbell hang power snatch, 8-10#
15 M Overhead walking lunge
10 Lt. arm dumbbell hang power snatch, 8-10#
15 M Overhead walking lunge

Puppies:
5 Rounds
10 Rt. arm dumbbell hang power snatch, 3-5#
15 M Overhead walking lunge
10 Lt. arm dumbbell hang power snatch, 3-5#
15 M Overhead walking lunge

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

Monday, September 20th 2010

CrossFit Kids - Tires



CrossFit Kids - Agoge (Montrose)

Keegan Jumps

Today practice jumping!

Skill Day Brain Teasers:
Big Dawgs and The Porch:
Subtract -3/5 from 9/10.

Pack and Puppies:
7 pins is how many more than 5?

Tuesday, September 21st 2010

Crossfit Kids - Box Jumps



CrossFit Kids - Flagstaff

Buy in Demo

Buy in
Big Dawgs and The Porch:
3 x
35 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

Pack and Puppies:
3 x
25 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills


CrossFit Kids Varsity WOD
This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) Or with older kids or teens who have had a year or more exposure to CrossFit, and consistently show technical mastery of the movements in class and with intensity. We call these workouts CrossFit Kids Varsity WOD's. Our strongest boys would use 225 pounds and jump to 36" for the WOD and girls would use 155 pounds and jump to 24".

WOD Demo

Big Dawgs:
12-9-6-3
Deadlift, 45-55#
Burpees
Box jumps, 24"

The Porch:
12-9-6-3
Deadlift, 25-35#
Burpees
Box jumps, 20-24"

Pack:
12-9-6-3
Deadlift, 10-15#
Burpees
Box jumps, 15-20"

Puppies:
12-9-6-3
Deadlift, 3-8#
Burpees
Box jumps, 12-15"

Cash out
Big Dawgs and the Porch:
30 seconds total Plank hold
30 seconds total L sit
30 seconds total Plank hold

Pack and Puppies:
20 seconds total Plank hold
15 seconds total L sit
20 seconds total Plank hold

Wednesday, September 22nd 2010

CrossFit Kids - Bear Crawl



CrossFit Kids - Sri Ram Ashram

Buy in Demo

Buy in
Big Dawgs and The Porch:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

Pack and Puppies:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

WOD Demo

"Farm Boy Strong"

Big Dawgs:
Move 300 pounds 50 meters. Return it to the starting point and stack it neatly.

The Porch:
Move 200 pounds 50 meters. Return it to the starting point and stack it neatly.

Pack:
Move 100 pounds 50 meters. Return it to the starting point and stack it neatly.

Puppies:
Move 75 pounds 25 meters. Return it to the starting point and stack it neatly.

Cash Out
Big Dawgs and The Porch:
Handstand hold a total of 1:30

Pack and Puppies:
Handstand hold a total of 45 seconds

Thursday, September 23rd 2010

CrossFit Kids - GPP



CrossFit Kids - Arden Hills Swim

Buy in (Demo)
Big Dawgs and The Porch:
Agility hurdles => 50 M run => 5 Round the worlds (ea. leg) => Vault => Wall climb

Pack and Puppies:
Agility hurdles => 20 M run => 2 Round the worlds (ea. leg) => Vault => Wall climb

* If you don't have agility hurdles, vaults or a climbing wall, be creative.

WOD (Demo)
"Vaulting Cindy"

Big Dawgs and The Porch:
As Many Rounds As Possible in 12 Minutes:
5 Vaults followed by
3 Rounds of Cindy
(Cindy is 5 pull ups/10 Push ups/15 Squats)

Pack:
As Many Rounds As Possible in 12 Minutes:
5 Vaults followed by
3 Rounds of Scaled Cindy
(Scaled Cindy is 3 pull ups/6 Push ups/9 Squats)

Puppies:
As Many Rounds As Possible in 8-10 Minutes:
5 Vaults followed by
2 Rounds of Scaled Cindy
(Scaled Cindy is 3 pull ups/6 Push ups/9 Squats)

* Pack and Puppies, pull ups can be scaled to beginner or assisted.

Cash out
Big Dawgs and The Porch:
Max Plank hold
50 Sit ups

Pack and Puppies:
Max Plank hold
20 Sit ups

Friday, September 24th 2010

CrossFit Kids - California City



CrossFit Kids - California City

Today practice cartwheels

Skill (Demo)

Skill Day Brain Teasers
Big Dawgs and The Porch:
Subtract -3/5 from 9/10

Pack and Puppies:
Mary has 4 friends. If each friend gives Mary 7 pieces of candy how many pieces of candy will Mary have?

Saturday, September 25th 2010

CrossFit Kids - In Scotland



CrossFit Kids - Brand X (Ramona)

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

WOD (Demo)

Big Dawgs:
3 Rounds
Prowler push
5 Hang power snatch, 45-55#
10 Burpees

The Porch:
3 Rounds
Prowler push
5 Hang power snatch, 25-35#
10 Burpees

Pack:
3 Rounds
Prowler push
5 Hang power snatch, 10-15#
10 Burpees

Puppies:
3 Rounds
Prowler push
5 Hang power snatch, pvc-8#
10 Burpees

Cash out
Big Dawgs and The Porch:
L sit total of 1:00
25 toes to bar

Pack and Puppies:
L sit total of 30 seconds
25 toes to bar

Sunday, September 26th 2010

CrossFit Kids - Jump



CrossFit Kids - Agoge (Montrose)

Buy in (Demo)

Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

Pack and Puppies:
2 x
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

WOD (Demo)

"Jumpy Nicole"

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
30 Box Jumps, 24"
Max rep Pull-ups

Post number of pull ups to comments

The Porch:
Complete as many rounds in 12 minutes as you can of:
30 Box Jumps, 20"
Max rep Pull-ups

Post number of pull ups to comments

Pack:
Complete as many rounds in 10 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

****Jumping pull ups are NOT to be used in this workout.

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

Monday, September 27th 2010

CrossFit Kids - Rope Climb



CrossFit Kids - Flagstaff

Keegan Clean and Jerks 210 (Video)

Buy in (Demo)
Big Dawgs and The Porch:
3x
Army crawl 20M => Bear crawl 20 M => sprint 100 M => 15 Side to side hops

Pack and Puppies:
3x
Army crawl 10M => Bear crawl 10 M => sprint 50 M => 10 Side to side hops

WOD (Demo)

Big Dawgs:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 25-30#

The Porch:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 15-20#

Pack:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 8-12#

Puppies:
3 Rounds
3 Bear crawl U pattern
10 Dumbbell squat cleans, 3-5#

Cash out
Big Dawgs and The Porch:
4 x
3 Kick overs
3 Skin the cats
Balance on a single leg as long as possible

Pack and Puppies:
2 x
3 Kick overs
3 Skin the cats
Balance on a single leg as long as possible

Tuesday, September 28th 2010

CrossFit Kids - Skill Day



CrossFit Kids - Obsession

Today practice handstands and frog stands

Skill Day Brain Teasers
Big Dawgs and The Porch:
In a field there are 23 cherry plants in the first row, 21 in the second, 19 in the third row and so on. There are 5 cherry plants in the last row. How many rows are there in the field?

Pack and Puppies:
2 dump trucks dumped 8 tons of gravel each into the construction site. How many tons of gravel were dumped into the construction site?

Wednesday, September 29th 2010

CrossFit Kids - Odyssey



CrossFit Kids - Odyssey

Alyssa, PR's her Deadlift (Video)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Single leg line hops => Jump to support => Roll over => Run 100 M => Vault => Bear crawl

Pack and Puppies:
Single leg line hops => Jump to support => Roll over => Run 100 M => Vault => Bear crawl

WOD (Demo)

This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) or with older kids or teens who have had a year or more exposure to CrossFit, and consistently show technical mastery of the movements in class and with intensity. We call these workouts CrossFit Kids Varsity WOD's. Our strongest boys would use 95 pounds for the WOD and girls would use 65 pounds.

"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

Thursday, September 30th 2010

CrossFit Kids - Wallball



CrossFit Kids - Sri Ram Ashram

What is the product of CrossFit Kids? (Video)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
5 Box jump snake => 5 Jump to support => 5 Cartwheels

Pack and Puppies:
3 x
3 Box jump snake => 3 Jump to support => 3 Cartwheels

WOD (Demo)
Big Dawgs:
As Many Rounds As Possible in 12 minutes of:
3 Freestanding handstand push ups
5 Pull ups
10 Rock up squats (aka Joker squats)

The Porch:
As Many Rounds As Possible in 12 minutes of:
3 Handstand push ups (support on the wall expected)
5 Pull ups
10 Rock up squats (aka Joker squats)

Pack:
As Many Rounds As Possible in 10 minutes of:
3 Handstand push ups (progressions okay)
5 Pull ups (beginner and assisted okay)
10 Rock up squats (aka Joker squats)

Puppies:
As Many Rounds As Possible in 8 minutes of:
3 Handstand push ups (progressions okay)
5 Pull ups (beginner and assisted okay)
10 Rock up squats (aka Joker squats)

Cash out
Big Dawgs and The Porch:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

Friday, October 1st 2010

CrossFit Kids - Dip Walk



Buy in (Demo)
Big Dawgs and The Porch:
3 Forward rolls => 3 Bear crawl U patterns => 100 M Shuttle run (25 M there and back twice) => 5 Lat hops through hurdles => Vault

Pack and Puppies:
1 Forward roll => 1 Bear crawl U pattern => 40 M Shuttle run (10 M there and back twice) => 5 Lat hops through hurdles => Vault

WOD (Demo)

"Rolling Randy"

Big Dawgs:
75 Power Snatches, 45-55#
Every time you set the bar down do 5 forward rolls.
(Our best Big Dawg kids sub front flips here. But don't try that unless you have pads and a qualified spotter)

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

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