Wednesday, February 2nd 2011

CrossFit Kids - Self discipline



CrossFit Kids - Agoge

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

Thursday, February 3rd 2011

CrossFit Kids - Sponsored Athletes



Life as Rx'd sponsored athletes Jake Cutting and Connor and Keegan Martin

Today practice skin the cats

Skill Day Brain Teasers
Big Dawgs and The Porch:
Find the slope of a line passing through the point A(-2, -3) and B(2, 4)

Define "Apprise"

Pack:
Who wrote "A Death in the Family"?

What is "Ad hominem"?

Puppies:
John has 7 shirts. Fred has 6 shirts. John has 3 shirts. Together how many shirts do John and Fred have?

Friday, February 4th 2011

CrossFit Kids - California City

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.

Saturday, February 5th 2011

CrossFit Kids - Tyneside

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:
7 Rounds
5 Strict pull ups
10 Squat clean, 25-35 pounds

The Porch:
5 Rounds
5 Strict pull ups
10 Squat clean, 20-25 pounds

The Pack:
5 Rounds
5 Pull ups (Beginner, assisted or kipping okay)
10 Squat clean, 10-15 pounds

Puppies:
5 Rounds
5 Pull ups (Beginner, assisted or kipping okay)
10 Squat clean, pvc-5 pounds


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


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

Sunday, February 6th 2011

CrossFit Kids



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

Monday, February 7th 2011

CrossFit Kids - Box Jumps



CrossFit Kids - Agoge (Montrose)

Today practice pull over or kick overs

Skill day Brain Teasers
Big Dawgs and The Porch:
By what number should -33/16 be divided by to get -11/4?

Define "nomenclature"

Pack:
1 cm equals how many millimeters?

Puppies:
A train traveled 4 miles in 2 hours. How many miles per hour was the train traveling?

Tuesday, February 8th 2011

CrossFit Kids




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

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 kids finish this in under 10:00.

WOD (Demo)

"Jordan"

Big Dawgs:
Three rounds of:
200 yard Shuttle sprint, 50 yards there and back twice
100 Double unders
50 Squats

The Porch:
Three rounds of:
200 yard Shuttle sprint, 50 yards there and back twice
50 Double unders
50 Squats

Pack:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
35 Double unders or 75 single unders
35 Squats

Puppies:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
20 Double unders or 35 single unders
20 Squats

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 directly after the workout

Wednesday, February 9th 2011

CrossFit Kids - Team



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

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

Thursday, February 10th 2011

CrossFit Kids



Cole age 14, from CrossFit Kids HQ, recently deadlifted 425 pounds in the NLI competition.

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)

"Runny Jackie"
Our best CrossFit Kids time is 5:07 with Big Dawg scaling.

Big Dawgs
Run 800M
50 Thrusters 45#
30 Pull ups

Porch
Run 800M
50 Thrusters 35#
30 Pull ups

Pack
Run 600M
35 Thrusters 15-20#
20 Pull ups (Beginner or assisted pull ups okay)

Puppies
Run 200-400M
25 Thrusters PVC - 15#
15 Beginner or assisted Pull ups

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

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

Friday, February 11th 2011

CrossFit Kids



Today practice kipping on the pull up bar

Big Dawgs and The Porch:
The average of 2,8,5 and a is 5, and the average of 14,4,7,a and b is 10. What is the value of b?

Pack:
What is the element represented by He on the periodic table?

Puppies?
John has 4 hats, Fred has 5, and Bill has 6. How many hats do Fred and Bill have together?

Saturday, February 12th 2011

CrossFit Kids



CrossFit Kids - California City


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, February 13th 2011

CrossFit Kids - Sled Drag



CrossFit Kids - Agoge (Montrose)


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.

Monday, February 14th 2011

CrossFit Kids - Happy Valentines Day




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"

Varsity:
Three rounds, 21-15- and 9 reps, for time of:
Overhead squats, Boys 95 pounds/Girls 65 pounds
Burpees


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)

Tuesday, February, 15th 2010

CrossFit Kids - Speed



CrossFit Kids - Brand X

Today practice handstands

Skill day Brain Teasers:
Big Dawgs and The Porch:
In a simultaneous toss of two coins, find the probability of getting exactly two heads.

Where is the "Gran Paradiso"?

Pack:
In the United States, what is "the Supreme Law" of the land?

Puppies:
6 books were added to 45 red dots and 3 books. How many books do we have?

Wednesday, February 16th 2011

CrossFit Kids - Jump for Height




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:
Study or read for 15 minutes directly after the workout

Thursday, February 17th 2011

CrossFit Kids - Hurdle



Buy in
Big Dawgs and The Porch:
3 x
Sprint 25 M => Lateral shuffle 25 M => Sprint 25 M => Lateral shuffle 25 M => 10 push ups => Alligator crawl 25 M

Pack and Puppies:
3 x
Sprint 15 M => Lateral shuffle 15 M => Sprint 15 M => Lateral shuffle 15 M => 5 push ups => Alligator crawl 15 M

"Minute of Doom"

WOD (Demo)

Big Dawgs and The Porch:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one ring dip the first minute,
two squats, two broad jumps, two ring dips the second minute,
three squats, three broad jumps, three ring dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Pack:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bar dip the first minute,
two squats, two broad jumps, two bar dips the second minute,
three squats, three broad jumps, three bar dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bench dip the first minute,
two squats, two broad jumps, two bench dips the second minute,
three squats, three broad jumps, three bench dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Cash out
Big Dawgs and The Porch:
2:00 total Handstand
1:00 total L-sit

Pack and Puppies:
1:00 total Handstand
:30 total L-sit

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

Friday, February 18th 2011

CrossFit Kids - Eat real food!



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)

"Runny Jackie"
Our best CrossFit Kids time is 5:07 with Big Dawg scaling.

Big Dawgs
Run 800M
50 Thrusters 45#
30 Pull ups

Porch
Run 800M
50 Thrusters 35#
30 Pull ups

Pack
Run 600M
35 Thrusters 15-20#
20 Pull ups (Beginner or assisted pull ups okay)

Puppies
Run 200-400M
25 Thrusters PVC - 15#
15 Beginner or assisted Pull ups

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

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

Saturday, February 19th 2011

CrossFit Kids - Cross



Jack straight left

Today practice skin the cats

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

Define nomenclature.

Pack:
Who wrote "All the Kings Men?"

Puppies:
There were 6 mice. 2 mice has 2 babies. How many mice were there in all?

Sunday, February 20the 2011

CrossFit Kids



CrossFit Kids - Agoge


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.

Monday, February 21st 2011

CrossFit Kids - Team



CrossFit Kids - California City


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

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

Tuesday, February 22nd 2011

CrossFit Kids - Preschool



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

Wednesday, February 23rd 2011

CrossFit Kids - Rope climb



CrossFit Kids - Marina


Today practice rolls

Skill Day Brain Teasers
Big Dawgs and The Porch:
Three coins are tossed at once. Find the probability of getting only tails.

Who wrote "Animal Farm"?

Pack:
What three particles make up an atom?

Puppies:
Jake wrote each of his 5 spelling words 3 times. In all, how many words did Jake write?

Thursday, February 24th 2011

CrossFit Kids - Dip Walk




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:
Run 800 M
8 rounds Tabata Squat
8 rounds Tabata Double unders
Run 800 M

Pack:
Run 400 M
6 rounds Tabata Squat
6 rounds Tabata Double unders or single unders
Run 400 M

Puppies:
Run 200 M
6 rounds Tabata Squat
6 rounds Tabata Double unders or single unders
Run 200 M

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, February 25th 2011

CrossFit Kids



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

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

Saturday, February 26th 2011

CrossFit Kids - Run



CrossFit Kids - Scottsdale

Buy in (Demo)

Big Dawgs and The Porch:
3 x
Handstand to forward roll => 2 Forward rolls => 100 M run => Monkey bars => Precision jump

Pack and Puppies:
2 x
Handstand to forward roll => 2 Forward rolls => 50 M run => Monkey bars => Precision jump

Big Dawgs:
Run 2.5 - 3 miles

The Porch:
Run 2 - 2.5 miles

Pack:
Run/walk 1 - 1.5 miles

Puppies:
Run/walk .5 - 1 mile

Cash out
Wall walks (Demo)

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

Sunday, February 27th 2011

CrossFit Kids



CrossFit Kids - California City


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

Monday, February 28th 2011

CrossFit Kids - Reverse wall ball



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
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

Everyone
Study or read for 15 minutes directly after the workout

Tuesday, March 1st 2011

CrossFit Kids - Bear Crawl



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

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