Tuesday, August 2nd 2011

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Buff Class (Fremont High School) at the 2011 CrossFit Reebok Games

Today practice your planks

Skill Day Homework:
Read for at least 30 minutes.
Posted by Jeff Martin on 08/01

Wednesday, August 3rd 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Monrovia at the 2011 Reebok CrossFit Games

b>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”

Varsity
3 rounds

50 Squats
5 Muscle ups
10 Hang Power Cleans, Boys 135 pounds/ Girls 95#

Big Dawgs:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, 55-65#

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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 08/02

Thursday August 4th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Mt. Baker representing at the 2011 Reebok CrossFit Games

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:
Run 800 M
50 Box Jumps, Boys 36"/Girls 30"
Run 800 M

Big Dawgs:
Run 800 M
50 Box jumps, 24"
Run 800 M

The Porch:
Run 600 M
50 Box Jumps, 20"
Run 600 M

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

Puppies:
Run 200 M
20 Box jumps, 10-12"
Run 200 M


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 08/03

Friday, August 5th 2011

CrossFit Kids

CrossFit Kids action

Darby of Team Sparta, CrossFit Kids - Agoge

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 08/04

Saturday, August 6th 2011

CrossFit Kids

CrossFit Kids action

Today practice cartwheels

Skill Day Homework
Read for at least 30 minutes
Posted by Jeff Martin on 08/05

Sunday, August 7th 2011

CrossFit Kids

CrossFit Kids action

9 year old "EJ" (lettuce is my favorite food) double unders at the 2011 Reebok CrossFit Games.


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

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


Posted by Jeff Martin on 08/06

Monday, August 8th 2011

CrossFit Kids

CrossFit Kids action

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

Wall Walk (Demo)

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 08/07

Tuesday, August 9th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Brand X at the 2011 Reebok CrossFit Games


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

2011 Reebok CrossFit Games Teen Challenge WOD #1

AMRAP in 12
50 Power Cleans - 135/95
50 Box Jumps 30/24”
150 Double-Unders

Score number of reps completed.

Team of three.
At least one female per team.
One team member working at a time.
A total of 50 cleans must be completed. Boys use 135#/Girls 95#
A total of 50 box jumps must be completed. A single box to be used which can be set to 24” or 30”. Boys jump to 30”,Girls to 24”
Teams must change the height of the box dependent on who is jumping.

Varsity:
As Rx'd. If you do not have a team to do this workout with treat it as a chipper and do a single round straight through.

Big Dawgs:
Power cleans 45-55#
Box jumps 20-24"
If you do not have a team to do this workout with treat it as a chipper and do a single round straight through.

The Porch:
Power cleans 25-35#
Box jumps 20
If you do not have a team to do this workout with treat it as a chipper and do a single round straight through.

Pack:
Power cleans 10-15#
Box jumps 15-20"
If you do not have a team to do this workout with treat it as a chipper and do a single round straight through.

Puppies:
Power cleans pvc-5#
Box jumps 12-15""
If you do not have a team to do this workout with treat it as a chipper and do a single round straight through.

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

Posted by Jeff Martin on 08/08

Wednesday, August 10th 2011

CrossFit Kids - Perseverance

CrossFit Kids action

Children's Brain Development Is Linked to Physical Fitness, Research Finds

Today play with planks. Play plank wars or plank tag.

Skill Day Homework:
Define "berate"

Define "acuity"

Read for at least 30 minutes today.

Posted by Jeff Martin on 08/09

Thursday, August 11th 2011

CrossFit Kids - Flips

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#/Girls 55#
Every time you set the bar down do 3 Front flips.
(Do not Flip unless you have pads and a qualified spotter, sub 5 forward rolls instead)

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 the workout


Posted by Jeff Martin on 08/10

Friday, Aug 12th 2011

CrossFit Kids - Handstands

CrossFit Kids action

Dash upside down!


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 08/11

Saturday August 13th 2011

CrossFit Kids - ISR

CrossFit Kids action

CrossFit Kids is working with Infant Swimming Resource, the safest provider of survival swimming lessons worldwide, to teach children water-survival skills, safety, and confidence that will help children Prepare For The Unexpected.

Support ISR/CrossFit Kids with a donation to Fight Gone Bad 6:

Text FGB6 to 57682.

From outside the U.S. text "FGB6" to 4246751014
Standard text message rates apply. Minimum donation of $US10

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)

Three year old Jeremy B. lost his life in a tragic accident Thursday, July 6th, 2007.
In young Jeremy's honor the following kid's workout will be known from here on as:

"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 08/12

Sunday, August 14th 2011

CrossFit Kids - Focus

CrossFit Kids action

Today practice handstands

Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 08/13

Monday, August 15th 2011

CrossFit Kids - Squat

CrossFit Kids action

The Squat
Heels shoulder width apart
Starts and ends with knees and hips open
Hips move back and down to below parallel
Lumbar curve maintained throughout entire movement
Weight in the heels
Knees track in line with feet
Chest up
Head neutral, eyes on the horizon

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

Varsity:
3 Rounds
Run 800
25 Excellent squats

Big Dawgs:
3 Rounds
Run 400
25 Excellent squats

The Porch:
3 Rounds
Run 400
20 Excellent squats

Pack:
3 Rounds
Run 200
20 Excellent squats

Puppies:
3 Rounds
Run 100
10 Excellent squats

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 08/14

Tuesday, August 16th 2011

CrossFit Kids - Power

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 08/15

Wednesday August 17th 2011

CrossFit Kids - Strength

CrossFit Kids action

Buy in (Demo)
Everyone:
Play on the bars for 5-10 minutes. When you fall off jog 100 M and do 10 squats and 5 push ups


WOD (Demo)

"GD"

Varsity:
AMRAP in 15
3 Thrusters, Boys 135#/ Girls 95#
7 Burpees
10 Double unders

Big Dawgs:
AMRAP in 15
3 Thrusters, 55-65#
7 Burpees
10 Double unders

The Porch:
AMRAP in 15
3 Thrusters, 25-35#
7 Burpees
10 Double unders

Pack:
AMRAP in 12
3 Thrusters, 10-15#
7 Burpees
10 Double unders

Puppies:
AMRAP in 10
3 Thrusters, pvc-5#
7 Burpees
10 Double unders

**** If you are unable to do double unders you can sub side to side hops over a small hurdle

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 08/16

Thursday, August 18th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice rolling and Cartwheels

Skill day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 08/17

Friday, August 19th 2011

CrossFit Kids - Preparing kids for the unexpected

CrossFit Kids action

CrossFit Kids is working with Infant Swimming Resource, the safest provider of survival swimming lessons worldwide, to teach children water-survival skills, safety, and confidence that will help children Prepare For The Unexpected.

Support ISR/CrossFit Kids with a donation to Fight Gone Bad 6:

Text FGB6 to 57682.

From outside the U.S. text "FGB6" to 4246751014
Standard text message rates apply. Minimum donation of $US10

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:
3 Rounds
Run 800 M
20 Box jumps, Boys 36"/ Girls 30"

Big Dawgs:
3 Rounds
Run 800 M
20 Box jumps, 24-30"

The Porch:
3 Rounds
Run 800 M
20 Box jumps, 20-24"

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

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

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


Posted by Jeff Martin on 08/18

Saturday, August 20th 2011

CrossFit Kids - The Present and The Future

CrossFit Kids action

Keegan Jumps 67"

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 08/19

Sunday, August 21st 2011

CrossFit Kids - Squat

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

Varsity
Five rounds for time of:
15 Push jerks, 135 Boys/95 Girls
5 Ice cream makers

Big Dawgs
Five rounds for time of:
15 Push jerks, 45-55
5 Ice cream makers

The Porch:
Five rounds for time of:
15 Push jerks, 25-35
3 Ice cream makers

Pack:
Three rounds for time of:
15 Push presses, 10-15
3 ice cream makers or skin the cats w/ spotter

Puppies:
Three rounds for time of:
10 Shoulder presses, pvc-10
3 Skin the cats w/ spotter

Wall walk demo

Cash out
Big Dawgs and The Porch:
2 x
Max plank hold on elbows
1:00 Total time L-sit
20 yards wall walk or handstand walk

Pack and Puppies:
2 x
Max plank hold on elbows
1:00 Total time L-sit
10 yards wall walk or 20 second handstand hold

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

Posted by Jeff Martin on 08/20

Monday, August 22nd 2011

CrossFit Kids

CrossFit Kids action

Today practice handstand walking or wall walking

Skill Day Homework:
Find the 9th term of the arithmetic sequence 1,4,7...

Read for at least 30 minutes......
Posted by Jeff Martin on 08/21

Tuesday, August 23rd 2011

CrossFit Kids - L Hang

CrossFit Kids action

Buy in (Demo)
Big Dawgs and The Porch:
3x
1:00 Medicine ball cleans
1:00 Double under practice

Pack and Puppies:
2x
1:00 Medicine ball cleans
1:00 Double under practice

WOD (Demo)

"The Brothers"

Varsity
AMRAP in 12
3 Front squats, Boys 155#/Girls 115#
10 Pull ups
15 Double unders

Big Dawgs:
3 Rounds
3 Front squats, 65-75#
10 Pull ups
15 Double unders

The Porch:
3 Rounds
3 Front squats, 35-45#
10 Pull ups
15 Double unders

Pack:
3 Rounds
3 Front squats, 15-20#
10 Pull ups(Beginner or assisted pull ups okay)
15 Double unders

Puppies:
3 Rounds
3 Front squats, pvc-5#
10 Pull ups (Beginner or assisted pull ups okay)
15 Double unders

***** Sub side to side hops if you are unable to do double unders

Big Dawgs and The Porch:
4 x
Basic Dot Drill, 10 times
Max T plank holds
Max L sit

Pack and Puppies:
3 x
Basic Dot Drill, 10 times
Max T plank holds
Max L sit
Posted by Jeff Martin on 08/22

Wednesday, August 24th 2011

CrossFit Kids - Youth Fitness

CrossFit Kids action

Buy in Demo

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

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

WOD (Demo)

Varsity:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, Boys 135#/Girls 95#
10 Box jumps, Boys 42"/Girls 36"

Big Dawgs:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 45-55#
10 Box jumps, 24"

The Porch:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 25-35#
10 Box jumps, 20"

Pack:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
5 Power cleans, 10-15#
10 Box jumps, 15-20"

Puppies:
Three rounds of:
60 yard Shuttle sprint, 15 yards there and back twice
5 Power cleans, pvc-5#
10 Box jumps, 12-15"

Cash out
Big Dawgs and The Porch:
3 x 100 M Sprint
2:00 rest between

Pack and Puppies:
3 x 50 M Spring
1:30 rest between

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 08/23

Thursday, August 25th 2011

CrossFit Kids - Handstands

CrossFit Kids action

CrossFit Kids - Dover



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 and Big Dawgs:
30 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

Cash out
Big Dawgs and The Porch:
3 Kick overs
3 Skin the cats
20 Toes to bar
Balance on a single leg as long as possible

Pack and Puppies:
3 Kick overs
3 Skin the cats
10 Toes to bar
Balance on a single leg as long as possible


Everyone:
Remember to study or read for 15 minutes directly following your workout.
Posted by Jeff Martin on 08/24

Friday, August 26th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Crofton

Today play on some bars and/or rings

Skill Day Brain Teaser:
What is protein?

1 ounce of chicken is how many blocks of protein?

Read for at least 30 minutes today
Posted by Jeff Martin on 08/25

Saturday, August 27th 2011

CrossFit Kids - Deadlift

CrossFit Kids action

CrossFit Kids - California City

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 08/26

Sunday, August 28th 2011

CrossFit Kids - Road Trip

CrossFit Kids action

CrossFit Kids California City and CrossFit Kids Ridgecrest


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)

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, pvc-5
5 Burpees
10 Squats
Rest exactly one minute between rounds

Cash out
Big Dawgs and The Porch:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Everyone:
Study or read for 15 minutes
Posted by Jeff Martin on 08/27

Monday, August 29th 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


WOD (Demo)

"Alyssa"

Varsity:
5 Rounds
1 Muscle ups
3 Handstand push ups
10 Hang power snatches, Boys 95 pounds/Girls 65 pounds

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

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 08/28

Tuesday, August 30th 2011

CrossFit Kids - Strength is a Virtue

CrossFit Kids action

CrossFit Kids - Fremont High School

CrossFit Kids, will be holding a competition at CrossFit Brand X, 432 Maple St. Ramona, Ca. 92065, Sunday October 16th.  This will be an individual competition open to high school age kids, those currently in high school, between the ages of 14-18, coached by qualified CrossFit Kids trainers.
There will be three classes, Novice, Junior Varsity and Varsity.  Varsity division should be capable and prepared to perform workouts and use the weights found on the CrossFit mainpage and the Varsity scaling found on CrossFit Kids site. Junior Varsity should be prepared to perform workouts and use the weights listed on the Big Dawg scaling on the CrossFit Kids website. The Novice division should be capable of performing workouts and using the weights found on the CrossFit Kids website on the Porch and Pack level. Proceeds will help CFK support ISR's mission that "Not One More Child Drowns". If you are interested in competing or are a CrossFit Kids coach with athletes you would like to have compete please contact:
.(JavaScript must be enabled to view this email address).

Today play on some bars or rings or find some monkey bars. How long can you stay off the ground?

Skill Day Homework:
Define "strength"

How is strength defined in CrossFit?

Read for at least 30 minutes.
Posted by Jeff Martin on 08/29

Wednesday, August 31st 2011

CrossFit Kids - ISR

CrossFit Kids action

Please visit the ISR/CrossFit Kids page to watch Sterlings story

Help CrossFit Kids support ISR's mission that "Not One More Child Drowns" by donating to Fight Gone Bad 6:

Text FGB6 to 57682.

From outside the U.S. text "FGB6" to 4246751014
Standard text message rates apply. Minimum donation of $US10

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 08/30

Thursday, September 1st 2011

CrossFit Kids - Strength

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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 08/31

 




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