Saturday, October 2nd 2010

CrossFit Kids - Elbows high and outside

CrossFit Kids action

CrossFit Kids - Brand X

Skill Day grab a broomstick or pvc and practice the snatch!

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

Pack and Puppies:
A teacher separated her class of 4 into 2 equal groups. How many students are in each group?


Posted by Jeff Martin on 10/01

Sunday, October 3rd 2010

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Buy in (Demo)

Big Dawgs and The Porch:
2x
1:00 Wallball
1:00 Squats

Pack and Puppies:
2x
30 seconds Wallball
30 seconds Squats

WOD (Demo)

Big Dawgs:
Four 3 minute rounds of:
3 Thrusters, 45-55
5 Burpees
10 Squats
Rest exactly one minute between rounds
(Our strongest boys will use 95#'s and girls 65#'s)

The Porch:
Four 3 minute rounds of:
3 Thrusters, 25-35
5 Burpees
10 Squats
Rest exactly one minute between rounds

Pack:
Three 3 minute rounds of:
3 Thrusters, 10-15
5 Burpees
10 Squats
Rest exactly one minute between rounds

Puppies:
Three 2 minute rounds of:
3 Thrusters, 45-55
5 Burpees
10 Squats
Rest exactly one minute between rounds

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 10/02

Monday, October 4th 2010

CrossFit Kids - Agility

CrossFit Kids action

CrossFit Kids - Monrovia

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

Pack and Puppies:
2 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

WOD (Demo)
Big Dawgs:
Run 400 M
30 Box jumps, 24-30"
Run 400 M
30 Box jumps, 24-30"

The Porch:
Run 400 M
30 Box jumps, 20-24"
Run 400 M
30 Box jumps, 20-24"

Pack:
Run 200 M
30 Box jumps, 15-20"
Run 200 M
30 Box jumps, 15-20"

Puppies:
Run 50 M
15 Box jumps, 12-15"
Run 50 M
15 Box jumps, 12-15"

Cash out
Big Dawgs and The Porch:
2:00
Max push ups then use the remaining time to do as many basic dot drills as you are able to

Pack and Puppies:
1:00
Max push ups then use the remaining time to do as many basic dot drills as you are able to


Posted by Jeff Martin on 10/03

Tuesday, October 5th 2010

CrossFit Kids - Prowler

CrossFit Kids action

CrossFit Kids - King of Prussia

Buy in (Demo)
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

* we have found we can push small tires as a sub for the prowler

WOD (Demo)
Big Dawgs:
3 rounds
5 Manmakers, 25# dumbbells
15 Squats
Run 100 M

The Porch:
3 rounds
5 Manmakers, 15-20# dumbbells
15 Squats
Run 100 M

Pack:
3 rounds
5 Manmakers, 8-10# dumbbell
15 Squats
Run 100 M

Puppies:
3 rounds
3 Manmakers, 3-5#'s
10 Squats
50 M

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
Posted by Jeff Martin on 10/04

Wednesday, October 6th 2010

CrossFit Kids - Squat

CrossFit Kids action

CrossFit Kids - On the Move

Today practice kick over and roll overs.

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

Pack:
Solve for X
7(9x+3)=21

Puppies:
Tom Read 6 pages before breakfast. After breakfast he read 7. How many pages did Tom read?
Posted by Jeff Martin on 10/05

Thursday, October 7th 2010

CrossFit Kids - Deadlift

CrossFit Kids action

CrossFit Kids - Brand X

Buy in
Everyone:
2 x
Burgener warm up

WOD (Demo)
Big Dawgs:
3 rounds
50 Wall Ball, 15-20#
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

The Porch:
3 rounds
35 Wall Ball, 12-14#
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

Pack:
3 rounds
25 Wall Ball, 8-12#
2 rounds of Cindy
(5 pull ups-beginner or assisted okay, 10 push ups, 15 squats)

Puppies:
3 rounds
15 Wall Ball, 3-5#
2 rounds of Cindy
(3 pull ups-beginner or assisted okay, 6 push ups, 9 squats)


Cash out
Everyone:
Max L-sit
Max handstand hold
Posted by Jeff Martin on 10/06

Friday, October 8th 2010

CrossFit Kids - Climb

CrossFit Kids action

CrossFit Kids - Bridger

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


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 135 pounds and jump to 42" for the WOD and girls would use 95 pounds and jump to 36".

WOD (Demo)

Big Dawgs:
Every minute on the minute for 15 minutes perform
3 Cleans, 45-55#
3 Box jumps, 24"

The Porch:
Every minute on the minute for 15 minutes perform
3 Cleans, 25-35#
3 Box jumps, 20-24"

Pack:
Every minute on the minute for 15 minutes perform
3 Cleans, 10-15#
3 Box jumps, 15-20"

Puppies:
Every minute on the minute for 10 minutes perform
3 Cleans, 3-5#
3 Box jumps, 10-12"

Cash out
Big Dawgs and The Porch:
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



Posted by Jeff Martin on 10/07

Saturday, October 9th 2010

CrossFit Kids - Butterflies

CrossFit Kids action

CrossFit Kids - Los Angeles

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:
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.

Cash out
Big Dawgs and The Porch:
3 Kick overs
3 Skin the cats
20 Toes to bar
Balance on a single leg as long as possible

Pack and Puppies:
3 Kick overs
3 Skin the cats
10 Toes to bar
Balance on a single leg as long as possible
Posted by Jeff Martin on 10/08

Sunday, October 10th 2010

CrossFit Kids - Sprint

CrossFit Kids action

CrossFit Kids - North Atlanta

Today practice handstands and cartwheels

Skill Day Brain Teasers
Big Dawgs and The Porch:
John crosses a bridge in 6 minutes, running at a steady speed of 25 mph. How long is the bridge?

Pack:
Solve for x
x + 9 = 6 + 2x

Puppies:
Tom had $9. He bought a hat for $7 and a ball for $2. How much money does Tom have left?
Posted by Jeff Martin on 10/09

Monday, October 11 2010

CrossFit Kids - Overhead

CrossFit Kids action

CrossFit Kids - Relentless

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

WOD Demo

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

Posted by Jeff Martin on 10/10

Tuesday, October 12th 2010

CrossFit Kids - Squat

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

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)

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:
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 10/11

Wednesday, October 13th 2010

CrossFit Kids - Burpee

CrossFit Kids action

CrossFit Kids - Marina (Huntington Beach)

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:
3 Rounds
15 Side to side hops
15 Push jerks, 45-55#

The Porch:
3 Rounds
15 Side to side hops
15 Push jerks, 25-35#

Pack:
3 Rounds
15 Side to side hops
15 Push jerks, 10-15#

Puppies:
3 Rounds
10 Side to side hops
10 Push jerks, pvc-5#

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





Posted by Jeff Martin on 10/12

Thursday, October 14th 2010

CrossFit Kids - Character

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice cartwheels and play on some bars or rings

Skill Day Brain Teaser
Big Dawgs and The Porch:
Don 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 Don travelled.

The Pack:
Solve for x:
-5x + 5 = 30

Puppies:
Joe owed the Tim $6. Joe earned $8 mowing lawns and paid Tim back. After paying Tim back how much money does Joe have left?

Posted by Jeff Martin on 10/13

Friday, October 15th 2010

CrossFit Kids - Vault

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Buy in (Demo)
Everyone
3 x or 5:00
Tire run => Agility ladder (2 in 2 out) => Obstacles (we used tires) => Run 50 M => Sprint 50 M

WOD (Demo)

Big Dawgs and The Porch:
Set up an obstacle course, we have some ideas in the WOD demo.
This WOD is an AMRAP in 20 Minutes
One pass through the obstacle course.
2 times through:
5 pull ups
10 push ups
15 squats

Score is number of rounds and partial rounds completed.

Pack:
Set up an obstacle course, we have some ideas in the WOD demo.
This WOD is an AMRAP in 12 Minutes
One pass through the obstacle course.
2 times through:
5 pull ups (beginner or assisted okay)
10 push ups
15 squats

Score is number of rounds and partial rounds completed.

Puppies:
Set up an obstacle course, we have some ideas in the WOD demo.
This WOD is an AMRAP in 12 Minutes
One pass through the obstacle course.
2 times through:
3 pull ups (Beginner and assisted okay)
6 push ups
9 squats

Score is number of rounds and partial rounds completed.

Cash out:
Big Dawgs and The Porch:
L-sit total 1:00
Max handstand hold

Pack and Puppies:
L-sit total 30 seconds
Max handstand hold
Posted by Jeff Martin on 10/14

Saturday, October 16th 2010

CrossFit Kids - Oly lifting

CrossFit Kids action

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Agility Drill => Sprint 50 M => 5 Around the worlds ea. leg => Vault

Pack and Puppies:
3 x
Agility Drill => Sprint 25 M => 3 Around the worlds ea. leg => Vault

WOD (Demo)
Big Dawgs:
3 Rds
Run 300 M
7 Deadlifts, 45-55#
15 Push ups

The Porch:
3 Rds
Run 300 M
7 Deadlifts, 25-35#
15 Push ups

Pack:
3 Rds
Run 200 M
7 Deadlifts, 15-25#
15 Push ups

Puppies:
Run 100 M
7 Deadlifts, 5-10#
10 Push ups

Cash out
Big Dawgs and The Porch:
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 10/15

Sunday, October 17th 2010

CrossFit Kids - Full Strength

CrossFit Kids action

CrossFit Kids - Full Strength

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 and The Porch:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of
Line drills (Lines 10 yds apart)
Side to side hops
Squats

Score is total number of lines touched, hops, and squats.

Pack:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 6 rounds of
Line drills (Lines 10 yds apart)
Side to side hops
Squats

Score is total number of lines touched, hops, and squats.

Puppies:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of
Line drills (Lines 10 yds apart)
Side to side hops
Squats

Score is total number of lines touched, hops, and squats.

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 10/16

Monday, October 18th 2010

CrossFit Kids - Teamwork

CrossFit Kids action

CrossFit Kids - Monrovia

Today practice forward rolls and cartwheels

Skill Day Brain Teasers:
Big Dawgs and The Porch:
Find the number that should be added to -5/8 to get 5/9

Pack:
Solve for x
x² + 2x = 8

Puppies:
John has 3 books, Bill has 6 books and Ken has 4 books. How many books do they have together?
Posted by Jeff Martin on 10/17

Tuesday, October 19th 2010

CrossFit Kids - Rowing with mom

CrossFit Kids action

CrossFit Kids - On the Move

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:
Max handstand hold

Pack and Puppies:
Max handstand hold

Posted by Jeff Martin on 10/18

Wednesday, October 20th 2010

CrossFit Kids - Sprint

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

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


Medicine Ball Run: (Demo)

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:
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 10/19

Thursday, October 21st 2010

CrossFit Kids - Vault

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Buy in (Demo)
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

WOD (Demo)

Big Dawgs:
5 Rounds

1 Bear crawl U pattern
3 Handstand Push ups (Freestanding or wall okay)
5 Push jerks, 45-55#

The Porch:
5 Rounds

1 Bear crawl U pattern
3 Handstand Push ups (Freestanding or wall okay)
5 Push jerks, 25-35#

Pack:
5 Rounds

1 Bear crawl U pattern
3 Handstand Push ups (Progressions okay)
5 Push jerks, 10-15#

Puppies:
5 Rounds

1 Bear crawl U pattern
3 Handstand Push ups (Progressions okay)
5 Push jerks, pvc-5#

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
Posted by Jeff Martin on 10/20

Friday, October 22nd 2010

CrossFit Kids - Beginner pull ups

CrossFit Kids action

Today practice handstands and/or handstand walking

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

Pack:
Sove for x:
2(6x + 3) = 24

Puppies:
There are 5 students in the class. 2 students like cats better than dogs, the rest like dogs better than cats. How many students like dogs better than cats?
Posted by Jeff Martin on 10/21

Saturday, October 23rd 2010

CrossFit Kids - Teaching

CrossFit Kids action

CrossFit Kids - Los Angeles

Buy in (Demo)

Big Dawgs and The Porch:
2x
1:00 Wallball
1:00 Squats

Pack and Puppies:
2x
30 seconds Wallball
30 seconds Squats

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. On this WOD our strongest boys would use 135 pounds and jump to 42" and the girls would use 95 pounds and jump to 36".

WOD (Demo)

Big Dawgs:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 45-55#
10 Box jumps, 24"

The Porch:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 25-35#
10 Box jumps, 20"

Pack:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 10-15#
10 Box jumps, 15-20"

Puppies:
Three rounds of:
60 yard Shuttle sprint, 15 yards there and back twice
5 Power cleans, pvc-5#
10 Box jumps, 12-15"

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 10/22

Sunday, October 24th 2010

CrossFit Kids - Climb

CrossFit Kids action


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
Posted by Jeff Martin on 10/23

Monday, October 25th 2010

CrossFit Kids - Log squats

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Buy in (Demo)
Everyone:
Create an obstacle course and run through it for 5-7 minutes. See demo for some ideas.

WOD (Demo)

Big Dawgs and The Porch:
5 Rounds
100 M hill sprint
10 Dips
20 Squats

Pack:
3 Rounds
100 M hill sprint
5 Dips
15 Squats

Puppies:
3 Rounds
50 M hill sprint
5 Dips or push ups
10 Squats

Cash out:
Big Dawgs and The Porch:
3 x
3 Pull overs
3 Roll overs
3 Ice cream makers

Pack and Puppies:
3 x
3 Pull overs
3 Roll overs
3 Ice cream makers
Posted by Jeff Martin on 10/24

Tuesday, October 26th 2010

CrossFit Kids - Vault

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Today practice kickovers

Big Dawgs and The Porch:
Find the number that should be subtracted from 3/7 to get 5/4.

Pack:
3(x + 4) + 1 = 28

Puppies:
A train travels at 6 mph heading east. If the train ran for 5 hours, how many miles would it travel?
Posted by Jeff Martin on 10/25

Wednesday, October 27th 2010

CrossFit Kids - Run

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Buy in (Demo)
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

* we have found we can push small tires as a sub for the prowler

WOD (Demo)

Big Dawgs:
As Many Rounds as Possible in 15 minutes

6 Power cleans, 45-55#
9 Push ups
12 Side to side hops

The Porch:
As Many Rounds as Possible in 15 minutes

6 Power cleans, 25-35#
9 Push ups
12 Side to side hops

Pack:
As Many Rounds as Possible in 12 minutes

6 Power cleans, 10-15#
9 Push ups
12 Side to side hops

Puppies:
As Many Rounds as Possible in 9 minutes

3 Power cleans, pvc-5#
6 Push ups
9 Side to side hops

Cash out

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 10/26

Thursday, October 28th 2010

CrossFit Kids - Ring Dips

CrossFit Kids action

CrossFit Kids - Full Strength

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

Pack and Puppies:
2 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

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. On this WOD our strongest boys would use 95 pounds and jump to 42" and the girls would use 65 pounds and jump to 36".

WOD (Demo)

Big Dawgs:
5 Rounds

10 Anyway shoulder to overhead, 45-55#
10 Box jumps, 24"

The Porch:
5 Rounds

10 Anyway shoulder to overhead, 25-35#
10 Box jumps, 20-24"

Pack:
5 Rounds

10 Anyway shoulder to overhead, 10-15#
10 Box jumps, 15-20"

Puppies:
3 Rounds

10 Anyway shoulder to overhead, pvc-5#
10 Box jumps, 12-15"

Cash out
Big Dawgs and The Porch:
2:00
Max push ups then use the remaining time to do as many basic dot drills as you are able to

Pack and Puppies:
1:00
Max push ups then use the remaining time to do as many basic dot drills as you are able to
Posted by Jeff Martin on 10/27

Friday, October 29th 2010

CrossFit Kids - Leap Frog

CrossFit Kids action

CrossFit Kids - On the Move

Buy in (Demo)
Big Dawgs and The Porch:
3x
1:00 Medicine ball cleans
1:00 Double under practice

Pack and Puppies:
2x
1:00 Medicine ball cleans
1:00 Double under practice

WOD (Demo)

Big Dawgs:
5 Rounds

3 Muscle ups
25 Squats
30 M Bear crawl

The Porch:
5 Rounds

1 Muscle up (or 3 progressions)
25 Squats
30 M Bear crawl

Pack:
4 Rounds

3 Muscle up progressions
20 Squats
30 M Bear crawl

Puppies:
3 Rounds

3 Muscle up Progressions
15 Squats
20 M Bear crawl

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 10/28

Saturday, October 30th 2010

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Full Strength

Today practice rolling and handstands

Skill Day Brain Teasers:
Big Dawgs and The Porch:
If 30% of a number is 60 then the number is?

Pack:
Solve for x:
6+5(2x+6)=36

Puppies:
There were 7 cupcakes on a plate. Bill ate 4. How many cupcakes were left on the plate?
Posted by Jeff Martin on 10/29

Sunday, October 31st 2010

CrossFit Kids - Vault

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

Pack and Puppies:
2 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

WOD (Demo)
Big Dawgs:
3 Rounds
Run 800 M
20 Box jumps, 30"

The Porch:
3 Rounds
Run 800 M
20 Box jumps, 20-24"

Pack:
3 Rounds
Run 400 M
20 Box jumps, 15-20"

Puppies:
3 Rounds
Run 100 M
15 Box jumps, 12-15"

Cash out
Big Dawgs and The Porch:
3:00
Max handstand hold then use the remaining time to do as many single leg side to side hops as you are able to

Pack and Puppies:
1:30
Max handstand hold then use the remaining time to do as many single leg side to side hops as you are able to
Posted by Jeff Martin on 10/30

Monday, November 1st 2010

CrossFit Kids - Extension

CrossFit Kids action

Crossfit Kids - Brand X (Ramona)

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)

Big Dawgs:
21-15-9
Thrusters, 45#
Burpees
Squats

The Porch:
21-15-9
Thrusters, 25-35#
Burpees
Squats

Pack:
15-12-9
Thrusters, 10-15#
Burpees
Squats

Puppies:
12-9-6
Thrusters, pvc-5#
Burpees
Squats

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit
Take advantage of the post exercise window of opportunity for learning by studying, doing homework or reading for 15 minutes

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit
Take advantage of the post exercise window of opportunity for learning by studying, doing homework or reading for 15 minutes


Posted by Jeff Martin on 10/31

 




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