Thursday, December 2nd 2010

CrossFit Kids - Superhero



CrossFit Kids - Northern Ireland

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

WOD (Demo)

"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

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

Wallabys (wmv) (mov)

Friday, December 3rd 2010

CrossFit Kids - Squat



CrossFit Kids - California City

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)

"Courtney"

Big Dawgs:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 24"

The Porch:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 15- 20"

Puppies:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12"


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

Saturday, December 4th 2010

CrossFit Kids - Jump!



CrossFit Kids - HQ (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)

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

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

Sunday, December 5th 2010

CrossFit Kids - Cargo Net



CrossFit Kids - Agoge (Montrose)

Today practice forward and backward rolls

Skill day Brain Teaser
Big dawgs and the Porch:
The length of a rectangle is twice its width. If its length is decreased by 5 inches and its width is increased by 5 inches th area of the rectangle is increased by 75 sq. inches. Find the length of the rectangle.

Pack:
in 2006, this planet was declassified as an official planet of our solar system. What was the planet?

Puppies:
How many computer can Jake buy with $9, if each computer costs $9 and each table costs $5?

Monday, December 6th 2010

CrossFit Kids - Tumbling



CrossFit Kids - Flagstaff

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 strict pull ups ups then use the remaining time to do as many basic dot drills as you are able to

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

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

Tuesday, December 7th 2010

CrossFit Kids - Believe



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:
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.

Wednesday, December 8th 2010

CrossFit Kids - Push ups



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



Everyone:
Remember to study or read for 15 minutes directly following your workout.

Thursday, December 9th 2010

CrossFit Kids - Kettlebells



Today practice cartwheels and play on some bars or rings

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 4 times as old as John, find the present ages of Mary and John.

Pack:
What is the worlds longest river?

What lake is the largest in the world by surface area?

Puppies:
Three fourths of the 4 cats are white. How many cats are white?


Everyone:
Remember to study or read for 15 minutes directly following your workout.

Friday, December 10th 2010

CrossFit Kids - Balance



CrossFit Kids - Headquarters (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)

"McKenna"

Big Dawgs:
Dumbbell Hang Cleans, 25#
10-9-8-7-6-5-4-3-2-1
Pull ups
2-4-6-8-10-12-14-16-18-20

The Porch:
Dumbbell Hang Cleans, 15-20#
10-9-8-7-6-5-4-3-2-1
Pull ups
2-4-6-8-10-12-14-16-18-20

Pack:
Dumbbell Hang Cleans, 8-10#
9-8-7-6-5-4-3-2-1
Pull ups (a mix of kipping, beginner, and assisted pull ups okay)
2-4-6-8-10-12-14-16-18

Puppies:
Dumbbell Hang Cleans, 2-5#
8-7-6-5-4-3-2-1
Beginner Pull ups
2-4-6-8-10-12-14-16

Buttercups:
Dumbbell Hang Cleans, 2-5#
7-6-5-4-3-2-1
Beginner Pull ups
2-4-6-8-10-12-14

Cash out (Demo)
Everyone
Practice wall walks for 5 minutes

Everyone:
Remember to study or read for 15 minutes directly following your workout.

Saturday, December 11th 2010

CrossFit Kids - Rest and Recovery



CrossFit Kids - Northern Ireland (Belfast)

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)

Today's WOD is a partner workout. Partners stand 12-15 feet apart.
Partner A, 5 wall ball
Partner A and B throw the ball 5 times back and forth
Partner B, 5 wall ball
Both partners do 10 double unders

Big Dawgs:
AMRAP in 12 minutes
15-20# wall ball

The Porch:
AMRAP in 12 minutes
12-15# wall ball

Pack:
AMRAP in 10 minutes
5-10# wall ball

Puppies:
AMRAP in 8 minutes
soccer ball - 5# wall ball

Cash out
Big Dawgs and The Porch:
3 x
10 Back extensions
20 Sit ups
30 seconds basic dot drill

Pack and Puppies:
2 x
10 Back extensions
20 Sit ups
30 seconds basic dot drill




Everyone:
Remember to study or read for 15 minutes directly following your workout.

Sunday, December 12th 2010

CrossFit Kids - Sled pulls



CrossFit Kids - Agoge (Montrose)

Buy in
Big Dawgs and The Porch:
25 sit ups
20 Toes to bar
15 Knees to elbows

Pack and Puppies:
15 sit ups
10 Toes to bar
5 Knees to elbows

WOD (Demo) scaled

"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups


Cash out
Everybody work on forward rolls.

Everyone:
Remember to study or read for 15 minutes directly following your workout.

Monday, December 13th 2010

CrossFit Kids - Cardiovascular/respiratory endurance



CrossFit Kids - California City

Today practice a bridging a frog stands

Skill Day Brain Teaser
Big Dawgs and The Porch:
What will be the remainder when 47 to the 47th power + 47 is divided by 48?

Pack:
What lake is the deepest lake in the world?

When was the paint roller invented?

Puppies:
If six penguins can eat 3 fish in one hour, how many fish could they eat in three hours?

Tuesday, December 14th 2010

CrossFit Kids - Deadlift



CrossFit Kids - Flagstaff


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
Everyone:
Remember to study or read for 15 minutes directly following your workout.

Wednesday, December 15th 2010

CrossFit Kids - Jump



CrossFit Kids - Brand X (Ramona)


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:
Remember to study or read for 15 minutes directly following your workout.

Thursday, December 16th 2010

CrossFit Kids - Classes



CrossFit Kids - Marina


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

Friday, December 17th 2010

CrossFit Kids - Skill Day



Today practice pull over and roll overs

Skill Day Brain Teasers:
Big Dawgs and The Porch:
Let P and Q be two sets such that n(P) = 12, n(Q) = 18, n(PUQ) = 25. Then, n(PnQ) is equal to?

Pack:
What are the three branches of government covered by the US constitution?

What is the first part of the US Constitution called?

Puppies:
There were 8 ladybugs in the garden. 2 ladybugs flew away. Four ladybugs flew to the garden. How many ladybugs were now in the garden?

Saturday, December 18th 2010

CrossFit Kids - Soccer



CrossFit Kids - Flagstaff


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

Sunday, December 19th 2010

CrossFit Kids - Done



CrossFit Kids - California City


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

Monday, December 20th 2010

CrossFit Kids - Overhead Squats



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

Tuesday, December 21st 2010

CrossFit Kids - Squat



CrossFit Kids - Northern Ireland

Today practice handstands and do 10 "perfect" squats

Big Dawgs and The Porch:
Which of the following cannot be the probability of an event?
a) 2/3
b) -2/3
c) 10%
d) 0.6

Pack:
Who is Albania's Head of State?

In what country is the Great Barrier Reef located?

Puppies:
4 people are on a ship. When the ship docks, 3 people get off and 2 get on. How many people are left on the ship?

Wednesday, December 22nd 2010

CrossFit Kids - Kip



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

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.

Thursday, December 23rd 2010

CrossFit Kids



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 and The Porch:
Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Pack:
6 rounds Tabata "Bottom to Bottom" Squat
Run 1/2 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Puppies:
4 roundsTabata "Bottom to Bottom" Squat
Run 400 M

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

**** The rest period is a great time to work on the bottom position of the squat

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

Friday, December 24th 2010

CrossFit Kids - To infinity and beyond



Keegan PR's his squat (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)

"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:
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

Saturday, December 25th 2010

CrossFit Kids - Play Day



CrossFit Kids - Agoge (Montrose)

Today play CrossFit tag with your family

Sunday, December 26th 2010

CrossFit Kids



CrossFit Kids - California City

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


Joey demonstrates her WOD.


"Joey"


Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups

She's back, one year older and stronger!

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

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

Monday, December 27th 2010

CrossFit Kids - Strength



Buy in (Demo)
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)

"Kaid"

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

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

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

Tuesday, December 28th 2010

CrossFit Kids - Community



CrossFit Kids - Kitsap


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)

"Colleen's Little Sister"

For 7 minutes alternate the following:
Hang Squat Clean for one minute
Jerk for one minute

Post your total reps to comments.

Big Dawgs:
25# Dumbbells

The Porch:
15-20# Dumbbells

Pack:
8-10# Dumbbells

Puppies:
2-5# Dumbbells

Cash out (Demo)
Everyone
Practice wall walks for 5 minutes

Everyone
Study or read for 15 minutes directly after the workout

Wednesday, December 29th 2010

CrossFit Kids - Skill Day



CrossFit Kids - Clarksville

Today practice balance

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

Pack:
How far do dogs race in the Iditarod?

Puppies:
4 shoes were added to a pile of 45 red socks and 6 shoes. How many shoes are in the pile now?

Thursday, December 30th 2010

CrossFit Kids - Balance



CrossFit Kids - Marina


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

Friday, December 31st 2010

CrossFit Kids - Speed



CrossFit Kids - Flagstaff

Buy in:
Big Dawgs and The Porch:
2 x
1:00 Double under practice
5 Handstand attempts

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts

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:
15 Knees to elbows
Max push ups
15 knees to elbows

Pack and Puppies:
10 Knees ups
Max push ups

Saturday, January 1st 2010

CrossFit Kids - Power



14 year old Cole, of CrossFit Kids HQ, competing at the NLI, snatches 160#'s x 2 within 20 seconds.

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

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

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