Tuesday, November 2nd 2010

CrossFit Kids - Balance

CrossFit Kids action


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
Posted by Jeff Martin on 11/01

Wednesday, November 3rd 2010

CrossFit Kids - Cardio-respiratory endurance

CrossFit Kids action

CrossFit Kids - Monrovia

Today practice handstands and handstand walking

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

Pack:
Simplify the expression:
4x²/6x

Puppies:
Candy cost $1 per piece and wallets cost $2 a piece. How many wallets can Jake buy with $8?
Posted by Jeff Martin on 11/02

Thursday, November 4th 2010

CrossFit Kids - Speed

CrossFit Kids action


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 11/03

Friday, November 5th 2010

CrossFit Kids - Power

CrossFit Kids action

CrossFit Kids - Fairfax

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:
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 11/04

Saturday, November 6th 2010

CrossFit Kids - Training midline stability

CrossFit Kids action

CrossFit Kids - Rockford


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
Study or read for 15 minutes

Pack and Puppies:
Max handstand hold
Study or read for 15 minutes
Posted by Jeff Martin on 11/05

Sunday, November 7th 2010

CrossFit Kids - Intensity

CrossFit Kids action

CrossFit Kids - Brisbane

"intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise...."
-Coach Greg Glassman-

Today practice agility work. Include dot drills and Carioca.

Skill Day Brain Teaser
Big Dawgs and The Porch:
One side of a rectangular corn field is 120 feet and one of its diagonals is 130 feet. Find the area of the field.

Pack:
Solve fot t
15(2 - t) = 75

Puppies:
Jake wrote each of his nine spelling words 3 times. In all, how many words did Jake write out?



Posted by Jeff Martin on 11/06

Monday, November 8th 2010

CrossFit Kids - Tekkers

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

Everyone:
Study or read for 15 minutes




Posted by Jeff Martin on 11/07

Tuesday, November 9th 2010

CrossFit Kids - Community

CrossFit Kids action

CrossFit Kids - Clarksville

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

Everyone:
Study or read for 15 minutes directly after working out.

Posted by Jeff Martin on 11/08

Wednesday, November 10th 2010

CrossFit Kids - Speed

CrossFit Kids action

CrossFit Kids - Flagstaff

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:
800 M Run
30 Box jumps, 30"
800 M Run

The Porch:
800 M Run
30 Box Jumps, 24"
800 M run

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

Puppies:
100 M Run
20 Box jumps, 10-12"
100 M Run

Cash out
Big Dawgs and The Porch:
25 Sit ups
Max Push ups
25 Sit ups
Max Handstand holds

Pack and Puppies:
15 Sit ups
Max Push ups
15 Sit ups
Max Handstand holds

Everyone:
Study or read for 15 minutes directly after the workout


Posted by Jeff Martin on 11/09

Thursday, November 11th 2010

CrossFit Kids - Stamina

CrossFit Kids action

CrossFit Kids - Monrovia

Today practice Frog Stands and Bridges

Skill Day Brain Teasers
Big Dawgs and The Porch:
The present age of Mary and John differ by 36 years. If 5 years ago Mary was 5 times as old as John, what is the present age of John and Mary?

Pack:
Solve for x:
3x(2X + 9) = 15X

Puppies:
Three fourths of the eight cats are black. How many black cats are there?



Posted by Jeff Martin on 11/10

Friday, November 12th 2010

CrossFit Kids - Rope climb

CrossFit Kids action

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:
5 Rounds
10 Push jerks, 45-55#
20 Squats
100 M run

The Porch:
5 Rounds
10 Push jerks, 25-35#
20 Squats
100 M run

Pack:
5 Rounds
10 Push jerks, 10-15#
15 Squats
50 M run

Puppies:
3 Rounds
5 Push jerks, pvc-5#
15 Squats
50 M run

Cash out
Big Dawgs and The Porch:
2 x
3 Skin the Cats
5 Cartwheels
25 Sit ups

Pack and Puppies:
2x
3 Skin the Cats
5 Cartwheels
15 Sit ups

Everyone:
Study or read for 15 minutes directly after the workout


Posted by Jeff Martin on 11/11

Saturday, November 13th 2010

CrossFit Kids - Concentration

CrossFit Kids action

CrossFit Kids - Agoge

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:
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 (Demo)
Everyone
Practice wall walks for 5 minutes

Everyone
Study or read for 15 minutes directly after the workout



Posted by Jeff Martin on 11/12

Sunday, November 14th 2010

CrossFit Kids - Strength

CrossFit Kids action


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


Everyone:
Remember to study or read for 15 minutes directly following your workout.
Posted by Jeff Martin on 11/13

Monday, November 15th 2010

CrossFit Kids - Cardiovascular/respiratory endurance

CrossFit Kids action

Today practice roll overs and balancing on one leg.

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

Pack:
How could a man transport a fox, a duck and some corn safely across a lake in a boat?

Puppies:
3/4 of the 8 cats were white. How many cats were white?
Posted by Jeff Martin on 11/14

Tuesday, November 16th 2010

CrossFit Kids - Family

CrossFit Kids action

Buy in (Demo)
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

WOD (Demo)

"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"

(Hang power snatch is a sub for this workout. If you don't have bumpers you can pull from below the knees or use the sub)

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Toes to bar
15 Knees to elbows

Pack and Puppies:
25 Sit ups
15 Toes to bar
10 Knees to elbows



Posted by Jeff Martin on 11/15

Wednesday, November 17th 2010

CrossFit Kids - Agility

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)


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:
4 rounds
200 M Run
20 Box jumps, 30"


The Porch:
4 rounds
200 M Run
30 Box Jumps, 24"


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


Puppies:
3 rounds
100 M Run
15 Box jumps, 10-12"


Cash out
Big Dawgs and The Porch:
25 Sit ups
Max Push ups
25 Sit ups
Max Pull ups

Pack and Puppies:
15 Sit ups
Max Push ups
15 Sit ups
Max Pull ups

Everyone:
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 11/16

Thursday, November 18th 2010

CrossFit Kids - Power

CrossFit Kids action

CrossFit Kids - Flagstaff

Buy in (Demo)
Big Dawgs and The Porch:
5:00-8:00 of
Sprint => Lateral shuffle => Back pedal => Lat shuffle => Monkey bars (or some other obstacle)

Pack and Puppies:
3:00-5:00 of
Sprint => Lateral shuffle => Back pedal => Lat shuffle => Monkey bars (or some other obstacle)

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 48" for the WOD and girls would use 155 pounds and jump to 36". Today's WOD is a partner workout. Partners complete the runs together, but may partition the deadlifts and jumps in anyway they choose.

WOD (Demo)

Big Dawgs:
Run 300 m
30 Deadlifts, 45-55#
60 Box jumps, 24-30"
30 Deadlifts, 45-55#
Run 300 m

The Porch:
Run 300 m
30 Deadlifts, 25-35#
60 Box jumps, 24-30"
30 Deadlifts, 25-35#
Run 300 m

Pack:
Run 200 m
20 Deadlifts, 10-15#
40 Box jumps, 15-20"
20 Deadlifts, 10-15#
Run 200 m

Puppies:
Run 100 m
20 Deadlifts, pvc-5#
40 Box jumps, 12-15"
20 Deadlifts, pvc-5#
Run 100 m

Cash out
Big Dawgs and The Porch:
2 x
5 Handstand attempts
5 Forward rolls
Max plank hold

Pack and Puppies:
2x
3 Handstand attempts
3 Forward rolls
Max plank hold

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/17

Friday, November 19th 2010

CrossFit Kids - Agility

CrossFit Kids action

CrossFit Kids - Monrovia

Today practice pistol squats

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

Pack:
3/4 X 3 = ?

Puppies:
10 + 3 + 9 = ?
Posted by Jeff Martin on 11/18

Saturday, November 20th 2010

CrossFit Kids - Hurdle

CrossFit Kids action

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

Varsity:
3 Rounds
3 Rolling Burpees
5 Clusters, Boys 95 pounds/Girls 65 pounds
100 M run

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 Sprint
1:30 rest between

Everyone:
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 11/19

Sunday, November 21st 2010

CrossFit Kids - Community

CrossFit Kids action

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

Everyone:
Study or read for 15 minutes directly after the workout


Posted by Jeff Martin on 11/20

Monday, November 22nd 2010

CrossFit Kids - Teamwork

CrossFit Kids action

Buy in (Demo)
Big Dawgs and The Porch:
2 x
Partner hop around your partner 6 times
15 squats

Pack and Puppies:
2 x
Partner hop around your partner 3 times
10 squats

WOD (Demo)

Big Dawgs:
3 Rounds
15 Overhead squats, 45-55
6 Lat hops
100 M run

The Porch:
3 Rounds
15 Overhead squats, 25-35
6 Lat hops
100 M run

Pack:
3 Rounds
15 Overhead squats, 10-15
6 Lat hops
100 M run

Puppies:
3 Rounds
10 Overhead squats, pvc-5
3 Lat hops
50 M run

Cash out
Big Dawgs and The Porch:
2 x
Max handstand hold
Max plank hold
30 seconds total L-sit

Pack and Puppies:
2 x
Max handstand hold
Max plank hold
10 seconds total L-sit

Everyone:
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 11/21

Tuesday, November 23rd 2010

CrossFit Kids - Strength

CrossFit Kids action

Today practice cartwheels

Skill Day Brain Teasers:
Big Dawgs and The Porch:
If (4r + 3s) = 18rs and (2r - 5s + 4rs) = 0, then the values of r and s will be respectively:

Pack:
What year was the U.S. Constitution created?

What is the first part of the U.S. Constitution called?


Puppies:
Only 4 hamsters can fit in one cage. If Jack has 8 hamsters how many cages will he need to hold all of the hamsters?
Posted by Jeff Martin on 11/22

Wednesday, November 24th 2010

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)


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"
800M
50 Box Jumps, 24"

The Porch:
50 Box jumps, 20"
800M
50 Box Jumps, 20"


Pack:
35 Box jumps, 15-20"
400M
35 Box Jumps, 15-20"


Puppies:
25 Box jumps, 12-15"
200M
25 Box Jumps, 12-15"


Cash out
Big Dawgs and The Porch:
Max Sit ups in 1:00
Max Push ups in 1:00
Max Pull ups in 1:00

Pack and Puppies:
Max Sit ups in 1:00
Max Push ups in 1:00
Max Pull ups in 1:00

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/23

Thursday, November 25th 2010

CrossFit Kids - Competition

CrossFit Kids action

CrossFit Kids - Monrovia

Buy in (Demo)
Everyone:
Set up and an obstacle course with some agility pieces. Run through for 5:00.

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.

WOD (Demo)

"Alyssa"

Big Dawgs:
5 Rounds
1 Muscle ups
3 Handstand push ups
10 Hang power snatches, 45#

The Porch:
5 Rounds
1 Muscle ups (or 3 muscle up progressions)
3 Handstand push ups
10 Hang power snatches, 25-35#

Pack:
5 Rounds
1 Muscle up progression
3 Handstand push ups
10 Hang power snatches, 10-15#

Puppies:
5 Rounds
1 Muscle up progression
3 Handstand push ups
10 Hang power snatches, pvc-5#

Muscle up progressions

Cash out
Big Dawgs and The Porch:
3x
Max plank hold
30 seconds total L-sit

Pack and Puppies:
2x
Max plank hold
20 seconds total L-sit

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/24

Friday, November 26th 2010

CrossFit Kids - Jump

CrossFit Kids action

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 Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/25

Saturday, November 27th 2010

CrossFit Kids - Standing Broad Jump

CrossFit Kids action

CrossFit Kids - Relentless

Today play on some bars. Practice skin the cats, kick overs, and pull overs.

Skill Day Brain Teasers
Big Dawgs and the Porch:
What percent of 75 is 15?

Pack:
Where did the original metric system start?

In the metric system what is the basic unit of length?

Puppies:
Sam can run 9 miles in one day. How many miles can Sam run in 5 days?


Posted by Jeff Martin on 11/26

Sunday, November 28th 2010

CrossFit Kids - Teaching

CrossFit Kids action

CrossFit Kids - Flagstaff


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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/27

Monday, November 29th 2010

CrossFit Kids - Manmakers

CrossFit Kids action

CrossFit Kids - Rockford

Buy in (Demo)
Create and obstacle course and run through it for 5-8 minutes.


WOD (Demo)

"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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/28

Tuesday, November 30 2010

CrossFit Kids - Competition

CrossFit Kids action

CrossFit Kids - Monrovia



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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/29

Wednesday, December 1st 2010

CrossFit Kids - Teaching

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Today practice handstands and V-sits

Skill Day Brain Teasers:
Big Dawgs and The Porch:
Larry can row a raft 7 mph in still water. If a river is running at 1 mph and Larry takes 70 minutes to row to a place and back how far is the place?

Pack:
What are the three branches of government covered by the U.S. Constitution?

Which state was the first state to ratify the U.S. Constitution?

Puppies:
Sam bought pears at 3 cents per pound at the store. He spent 9 cents. How many pounds of pears did he buy?


Posted by Jeff Martin on 11/30

 




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