Monday, May 2nd 2011

CrossFit Kids - Press

CrossFit Kids action

Today practice the false grip on bars or rings

Skill Day Brain Teasers
Big Dawgs and The Porch:
If 80% of P=20% of Q and Q=x% of P, then x is equal to?

Pack and Puppies:
Make fit for, or change to suit a new purpose....What is the word?
Posted by Jeff Martin on 05/01

Tuesday, May 3rd 2011

CrossFit Kids - Infant Swim Resource

CrossFit Kids action

www.infantswim.com/CrossFitKids
ISR and CrossFit Kids are working together to "Prepare Children for the Unexpected"
ISR's Self-Rescue lessons are part of a one of a kind drowning prevention program that
provides infants and young children with the opportunity to learn the skills to survive in the water !

Through this unique initiative, families who would otherwise not be able to afford swimming
lessons will have access to the safest survival swimming lessons in the world.
These lessons will work to empower their children with ISR Self-Rescue skills- building
a foundation for a lifetime of safety, fun and fitness in the water.

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 => 10 Push ups => 10 Squats

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => 10 Side to side hop over a small barrier => 5 Push ups => 5 Squats

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 Porch:
2x
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 05/02

Wednesday, May 3rd 2011

CrossFit Kids

CrossFit Kids action

Sierra and her parents complete the 100 day burpee challenge!

Big Dawgs and The Porch:
2 x
High Knee Skip 100 M
Run Backwards 100 M
20 Squats
10 Push ups

Pack and Puppies:
2 x
High Knee Skip 50 M
Run Backwards 50 M
10 Squats
5 Push ups

WOD (Demo)

"Topsy Turvy Fran"

Varsity
7 Cartwheels
21 Thrusters, Boys 95 pounds/Girls 65 pounds
21 Pull ups
5 Cartwheels
15 Thrusters, Boys 95 pounds/Girls 65 pounds
15 Pull ups
3 Cartrwheels
9 Thrusters, Boys 95 pounds/Girls 65 pounds
9 Pull ups

Big Dawgs:
7 Cartwheels
21 Thrusters, 45-55#
21 Pull ups
5 Cartwheels
15 Thrusters, 45-55#
15 Pull ups
3 Cartrwheels
9 Thrusters, 45-55#
9 Pull ups

The Porch:
7 Cartwheels
21 Thrusters, 20-30#
21 Pull ups
5 Cartwheels
15 Thrusters, 20-30#
15 Pull ups
3 Cartwheels
9 Thrusters, 20-30#
9 Pull ups

Pack:
5 Cartwheels
15 Thrusters, 10-15#
15 Pull ups
4 Cartwheels
12 Thrusters, 10-15#
12 Pull ups
3 Cartwheels
9 Thrusters, 10-15#
9 Pull ups

Puppies:
4 Cartwheels
12 Thrusters, pvc-5#
12 Pull ups
3 Cartwheels
9 Thrusters, pvc-5#
9 Pull ups
2 Cartwheels
6 Thrusters, pvc-5#
6 Pull ups

Cash out
Big Dawgs and The Porch:
35 Box Jumps
1:00 total L-sit

Pack and Puppies:
20 Box Jumps
30 seconds total L-sit

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

Posted by Jeff Martin on 05/03

Thursday, May 5th 2011

CrossFit Kids - Muscle up

CrossFit Kids action

Kaid gets his first muscle up!

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 05/04

Friday, May 6th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today play animal walk tag

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

Pack and Puppies:
What is a baby goat called?

Posted by Jeff Martin on 05/05

Saturday, May 7th 2011

CrossFit Kids - Box Jump

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)

Varsity
Every minute on the minute for 15 minutes perform
3 Cleans, Boys 95 pounds/Girls 65 pounds
3 Box jumps, Boys 42"/Girls 36"

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
Posted by Jeff Martin on 05/06

Sunday, May 8th 2011

CrossFit Kids - Pull ups

CrossFit Kids action


Big Dawgs and the Porch:
Bear crawl 35 M => Sprint 100 M => 15 Box jumps (or jumps over small hurdles) => 5 high hurdles or 10 tuck jumps

Pack and Puppies:
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

"Matt"

Varsity and Big Dawgs:
7 Rounds

10 Burpees
10 Pull ups

The Porch:
5 Rounds

10 Burpees
10 Pull ups

Pack:
5 Rounds

8 Burpees
8 Pull ups (beginner or assisted okay)

Puppies:
5 Rounds

5 Burpees
5 Pull ups (beginner or assisted okay)

Buttercups:
5 Rounds

5 Squat thrusts
5 Beginner or assisted pull ups

Cash out
Big Dawgs and The Porch:
25 Sit ups
20 pvc deadlifts (time to work on your technique)
15 Toes to bar

Pack and Puppies:
15 Sit ups
10 pvc deadlifts (time to work on your technique)
5 Toes to bar
Posted by Jeff Martin on 05/07

Monday, May 9th 2011

Crossfit Kids - FFA (Future Firebreathers of America)

CrossFit Kids action

CrossFit Kids - 78155

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:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 05/08

Tuesday, May 10th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit South County

Today spend 10 minutes practicing something you need to work on?

Big Dawgs and The Porch:
Define "Tout"

Pack and Puppies:
Which bird can hover in the air and fly backwards?
Posted by Jeff Martin on 05/09

Wednesday, May 11th 2011

CrossFit Kids - Mobilise

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 05/10

Thursday, May 12th 2011

CrossFit Kids

CrossFit Kids action

Cool Youtube video from JR Thomas CrossFit Kids (video)

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 05/11

Friday, May 13th 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

Varsity
Run 5K

Big Dawgs
Run 2 Miles

Porch:
Run 1.5 - 2 Miles

Pack:
Run .75 - 1.25 Miles

Puppies:
Run .25 - . 5 Miles

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 05/12

Saturday, May 14th 2011

CrossFit Kids - Split

CrossFit Kids action

Crofton CrossFit

Today spend five minutes practicing rolls

Skill Day Brain Teasers
Big Dawgs and The Porch:
Jordan is 7/2 times as old as his son. 3 years hence, Jordan will be three times as old as his son. What is the present age of Jordan?

Define "tout".

Pack and Puppies:
What was the name of the dog on the Jetsons?

What is the river beside the Eiffel Tower called?
Posted by Jeff Martin on 05/13

Sunday, May 15th 2011

CrossFit Kids

CrossFit Kids action


Big Dawgs and The Porch:
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times

Pack and Puppies:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times

"Jenny and Charity"

WOD (Demo)

Big Dawgs:
AMRAP in 15 Minutes:
3 Muscle ups
6 Power Clean and Jerks, 45#
9 Wall Ball, 14# (8' target)

The Porch:
AMRAP in 15 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 10-12# (7-8' target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 8-10# (6-7' target)

Puppies:
AMRAP in 10 Minutes:
3 Muscle ups (Seated, Jumping, or Squat okay)
6 Power Clean and Jerks
9 Wall Ball, 3-5# (5-6' target)

Cash out:
Big Dawgs and The Porch:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
1:00 Jump rope
10 Toes to bar (or progressions)
10 Sit ups

Everyone:
Remember to study or read for 15 minutes directly following your workout.
Posted by Jeff Martin on 05/14

Monday, May 16th 2010

CrossFit Kids - Climb

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

This workout was posted several years ago and was created by a CrossFit Kid.

In memory of my best friend Gus, my English bulldog.

"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Varsity:
Do three rounds

Big Dawgs:
Do two rounds

Pack and Puppies:
Do one round
You may sub beginner rope climbs and beginner or assisted pull ups

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 05/15

Tuesday, May 17th 2011

CrossFit Kids - Learn and Play New Sports

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

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
Run 400 M
30 Box jumps, Boys 42"/Girls 36"
Run 400 M
30 Box jumps, Boys 42"/Girls 36"

Big Dawgs:
Run 400 M
30 Box jumps, 24-30"
Run 400 M
30 Box jumps, 24-30"

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

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

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

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

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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 05/16

Wednesday, May 18th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - California City

Today spend 10 minutes working on handstands. You can use a wall for support, or try free standing.

Define "Lexicon".

By what number should -33/16 be divided to get -11/4?

What animal can swivel its eyes independently and change its color to suit its surroundings?
Posted by Jeff Martin on 05/17

Thursday, May 19th 2011

CrossFit Kids

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 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
Posted by Jeff Martin on 05/18

Friday, May 20th 2011

CrossFit Kids

CrossFit Kids action

Crossfit Kids - Agoge (Montrose)


Buy in (Demo)
Big Dawgs and The Porch:
3 x
35 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

Pack and Puppies:
3 x
25 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 05/19

Saturday, May 21st 2011

CrossFit Kids

CrossFit Kids action

Sierra in the midst of the burpee challenge


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)

Varsity
7 Rounds
5 Strict pull ups
10 Squat clean, Boys 95 pounds/ Girls 65 pounds

Big Dawgs:
7 Rounds
5 Strict pull ups
10 Power clean, 25-35 pounds

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

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

Puppies:
5 Rounds
5 Pull ups (Beginner, assisted or kipping okay)
10 Power 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
Posted by Jeff Martin on 05/20

Sunday, May 22nd 2011

CrossFit Kids

CrossFit Kids action

Today practice cartwheels for at least 5 minutes.

Define "refract"

The present age of Mary and John differ by 36 years. If Mary is 4 times as old as John, find the present ages of Mary and John.

In what year was the Eiffel Tower's construction finished?
Posted by Jeff Martin on 05/21

Monday, May 23rd 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Flagstaff


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 05/22

Tuesday, May 24th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Monrovia


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
Posted by Jeff Martin on 05/23

Wednesday, May 25th 2011

CrossFit Kids

CrossFit Kids action

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"

Varsity:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Big Dawgs and The Porch:
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
Posted by Jeff Martin on 05/24

Thursday, May 26th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice frog stands and handstands

Define "burnish"

On the periodic table of elements what element does the letter H stand for?
Posted by Jeff Martin on 05/25

Friday, May 27th 2011

CrossFit Kids

CrossFit Kids action

Triangle CrossFit

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)

Varsity
5 Rounds

1 Bear crawl U pattern
3 Freestanding Handstand Push ups
5 Push jerks, Boys 95#/Girls 65#

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
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

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

Posted by Jeff Martin on 05/26

Saturday, May 28th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - 78155


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"

Varsity
5 Rounds

10 Power Snatches, Boys 95 pounds/ Girls 65 pounds
10 Box Jumps, Boys 36"/ Girls 24"

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.
Posted by Jeff Martin on 05/27

Sunday, May 29th 2011

CrossFit Kids

CrossFit Kids action


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 05/28

Monday, May 30th 2011

CrossFit Kids

CrossFit Kids action

Today go out side and play

Posted by Jeff Martin on 05/29

Tuesday, May 31st 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)

"Courtney"

Varsity
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, Boys 36"/Girls 28"


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
Posted by Jeff Martin on 05/30

Wednesday, June 1st 2011

CrossFit Kids - Sports

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 05/31

 




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