Wednesday, March 2nd 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Spend a total of ten minutes upside down today practicing, handstands, wall walks and/or handstand walks.

Wall Walk (Demo)
Posted by Jeff Martin on 03/01

Thursday, March 3rd 2011

CrossFit Kids

CrossFit Kids action

Today practice bridging

Skill Day Brain Teasers:
Big Dawgs and The Porch:
At a restaurant Joe orders 4 burgers and a shake and is charged $7. Stella is ordered 2 burgers and a shake and is charged $4. What is the price of one burger?

Pack:
Jupiter has how many confirmed moons?

Puppies:
A bunny could hop 5 times in a minute. At that rate how many times could the bunny hop in 4 minutes?
Posted by Jeff Martin on 03/02

Friday, March 4th 2010

CrossFit Kids - Pull ups

CrossFit Kids action



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

Posted by Jeff Martin on 03/03

Saturday, March 5th 2011

CrossFit Kids

CrossFit Kids action

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 03/04

Sunday, March 6th 2011

CrossFit Kids

CrossFit Kids action

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 03/06

Monday, March 7th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today find some bars and practice kick over or pull overs

Skill Day Brain Teaser:
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?

The Porch:
How many senators are there for each state?

Puppies:
Three feet equals one yard. A bus is 9 feet long. How many yards is the bus?
Posted by Jeff Martin on 03/06

Tuesday, March 8th 2011

CrossFit Kids

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 03/08

Wednesday, March 9th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Fort Bragg

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 (wmv) (mov)

Varsity
Five rounds for time of:
20 Back squats, 135 Boys/95 Girls
Handstand walk 20 yards

Big Dawgs
Five rounds for time of:
20 Back squats, 45-55
Handstand walk 10 yards

The Porch:
Five rounds for time of:
20 Back squats, 25-35
Handstand or wall walk 10 yards

Pack:
Three rounds for time of:
20 Back squats, 10-15
Wall walk 10 yards

Puppies:
Three rounds for time of:
20 Back squats, pvc-10
Handstand hold, 20 seconds

Wall walk demo

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

Posted by Jeff Martin on 03/08

Thursday, March 10th 2011

CrossFit Kids

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)

Varsity
30 Muscle ups

Big Dawgs:
20 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 03/09

Friday, March 11th 2011

CrossFit Kids - Teamwork

CrossFit Kids action

CrossFit Kids - Littleton

Today work on your plank position

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


Posted by Jeff Martin on 03/10

Saturday, March 12th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Monrovia

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"

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

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

The Porch:
Three rounds of:
200 yard Shuttle sprint, 50 yards there and back twice
35 Double unders
35 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



Posted by Jeff Martin on 03/11

Sunday, March 13th 2011

Crossfit Kids - Squat

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 (wmv) (mov)

Varsity:
Seven rounds for time of:
10 Wallball shots, Boys 20 pound ball/ Girls 14 pound ball
10 Pull-ups

Big Dawgs:
Seven rounds for time of:
10 Wallball shots, 12-15 pound ball
10 Pull-ups

The Porch:
Five rounds for time of:
10 Wallball shots, 12-15 pound ball
10 Pull-ups

Pack:
Five rounds for time of:
10 Wallball shots, 5-10 pound ball
10 Pull-ups (beginner or assisted okay)

Puppies:
Four rounds for time of:
10 Wallball shots, soccer ball - 5 pound ball
10 Pull-ups (beginner or assisted okay)

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
Posted by Jeff Martin on 03/12

Monday, March 14th 2011

CrossFit Kids - Climb

CrossFit Kids action

CrossFit Kids - King of Prussia

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

Varsity:
12-9-6-3
Deadlift, Boys 225/Girls 155
Burpees
Box jumps, Boys 36"/Girls 24"

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

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

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

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

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

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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 03/13

Tuesday, March 15th 2011

CrossFit Kids - Overhead squat

CrossFit Kids action

Today practice handstands for at least five minutes

Big Dawgs and The Porch:
If (x + y) = 9; (2x + y) = 17 and (y + 2z) = 15, then what is the value of (2x + 3y + z)?

Define "Discomfit"

Pack:
What are "elements?

What makes up the nucleus of an atom?

Puppies:
A man had 6 video games, and gave 3 away. How many did he have left?

Posted by Jeff Martin on 03/14

Wednesday, March 16th 2011

CrossFit Kids - Pull ups

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>5 Handstand attempts

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts

WOD (Demo)

“Naughty Kids”

Big Dawgs:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, 55#

The Porch:
3 rounds

35 Squats
5 Seated Muscle ups
10 Hang Power Cleans, 25-35#

Pack:
3 rounds

25 Squats
3 Seated Muscle ups
10 Hang Power Cleans, 10-15#

Puppies:
3 rounds

15 Squats
3 Squat Muscle ups
10 Hang Power Cleans, pvc-5#

Cash out
Big Dawgs and The Porch:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups

Pack and Puppies:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups


Posted by Jeff Martin on 03/15

Thursday, March 17th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Monrovia


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)
Posted by Jeff Martin on 03/16

Friday, March 18th 2011

CrossFit Kids

CrossFit Kids action

Practice CrossFit Kids

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.



Posted by Jeff Martin on 03/17

Saturday, March 20th 2011

CrossFit Kids - Climb

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice cartwheels...have fun with them.

Skill Day Brain Teasers
Big Dawgs and The Porch:
At the rate of 6% per annum simple interest, a sum of $2500 will earn how much interest by the end of 5 years?

Pack:
Who was the president of Indonesia from 1967 to 1998?

Puppies:
There are 4 students in the class. 3 students liked cats better than dogs. How many students liked dogs?
Posted by Jeff Martin on 03/18

Sunday, March 20th 2011

CrossFit Kids

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"

Varsity
Complete as many rounds in 20 minutes as you can of:
30 Box Jumps, Boys 36"/Girls 24"
Max rep Pull-ups

Post number of pull ups to comments

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

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


Posted by Jeff Martin on 03/19

Monday, March 21st 2011

CrossFit Kids

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)

Varsity
Four 3 minute rounds of:
3 Thrusters, Boys 95 pounds/Girls 65 pounds
5 Burpees
10 Squats
Rest exactly one minute between rounds

Big Dawgs:
Four 3 minute rounds of:
3 Thrusters, 45-55
5 Burpees
10 Squats
Rest exactly one minute between rounds


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 directly after the workout


Posted by Jeff Martin on 03/20

Tuesday, March 22nd 2011

CrossFit Kids

CrossFit Kids action


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)

"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

Varsity
Boys 95 pounds/Girls 65 pounds

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
Posted by Jeff Martin on 03/21

Wednesday, March 23rd 2011

CrossFit Kids - Skill day

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice skin the cats

Skill Day Brain Teaser:
Big Dawgs and The Porch:
Define "pique"

What two forces hold atoms together?

The Porch:
What three particles make up atoms?

Puppies:
What is the fastest bird?


Puppies:
Posted by Jeff Martin on 03/22

Thursday, March 24th 2011

CrossFit Kids

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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 03/23

Friday, March 25th 2011

CrossFit Kids

CrossFit Kids action

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)

Varsity:
5 Rounds

10 Anyway shoulder to overhead, Boys 95 pounds/Girls 65 pounds
10 Box jumps, Boys 42"/Girls 36"

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

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

Posted by Jeff Martin on 03/24

Saturday, March 26th 2011

CrossFit Kids - Confidence

CrossFit Kids action


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"

Varsity
75 Power Snatches, Boys 75 pounds/Girls 55 pounds
Every time you set the bar down do 5 forward rolls.
(Our best Varsity kids sub front flips here. But don't try that unless you have pads and a qualified spotter)

Big Dawgs:
75 Power Snatches, 45#
Every time you set the bar down do 5 forward rolls.


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 the workout
Posted by Jeff Martin on 03/25

Sunday, March 27th 2011

CrossFit Kids - Lift

CrossFit Kids action

Today practice kipping and handstands

Skill Day Brain Teasers
Big Dawgs and The Porch:
If p,q,r,s,t are five consecutive odd numbers, their average is?

Pack:
Who wrote "Pride and Prejudice"?

Puppies:
What is the largest living land animal?

Posted by Jeff Martin on 03/26

Monday, March 28th 2011

CrossFit Kids

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)

Varsity:
50 Box Jumps, Boys 42"/Girls 36"

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

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

Posted by Jeff Martin on 03/27

Tuesday, March 29th 2011

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

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

Posted by Jeff Martin on 03/28

Wednesday, March 30th 2011

CrossFit Kids

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)

Varsity
5 Rounds
10 Push jerks, Boys 95 pounds/Girls 65 pounds
20 Squats
100 M run


Big Dawgs:
5 Rounds
10 Push jerks, 45#
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 03/29

Thursday, March 31st 2011

CrossFit Kids

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)

Varsity and Big Dawgs
20-18-16-14-12-10-8-6-4-2
Double unders
10-9-8-7-6-5-4-3-2-1
Floppys

Pack and Puppies:
15-12-9-6-3
Double unders
10-8-6-4-2
Floppys

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.

Posted by Jeff Martin on 03/30

Friday, April 1st 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice handstands for at least 5 minutes

Skill Day Brain Teasers
Define "Denizen"

Andrew borrowed $1000 at the rate of 5% per annum simple interest rate. What amount will he pay to clear the debt in 4 years?

Pack and Puppies:
Where is Mt. Everest located?

What is the elevation of Mt. Everest?

Posted by Jeff Martin on 03/31

 




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