Friday, September 2nd 2011

CrossFit Kids - Deadlift

CrossFit Kids action

One of my teens left for college today. He’s only been lifting (and CF) with me since the spring. He was, at the time, at the tail end of four years of horrible HS football coaching when it came to lifting. We quickly lowered his weights, fixed his form and put him on the standard teen lifting protocol ala CFK. 18 years old, bodyweight 155#.

May 30th CrossFit Total
Squat 255, Press 135, DL 345

August 31st CFT
Squat 286, Press 146, DL 401.

Bob Guere CrossFit Kids - California City


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 09/01

Saturday, September 3rd 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice cartwheels

Skill Day Homework:
Define "Cardiovascular/respiratory endurance

Posted by Jeff Martin on 09/02

Sunday, September 3rd 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - California City

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.
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).

Buy in (Demo)
Varsity, Junior Varsity, Novice:
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
Varsity, Junior Varsity, Novice:
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 09/03

Monday, September 5th 2011

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Mt. Baker

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

Posted by Jeff Martin on 09/04

Tuesday, September 6th 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 09/05

Wednesday, September 7th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today, practice handstands

Skill Day Homework:
Define "Accuracy" as a physical skill
Posted by Jeff Martin on 09/06

Thursday, September 8th 2011

CrossFit Kids - Strength

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)

"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 09/07

Friday, September 9th 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)

Varsity and 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 09/08

Saturday, September 10th 2011

CrossFit Kids - Wheelbarrow races

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)


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

Varsity:
AMRAP in 15 Minutes
5 Thrusters, Boys 95 pounds/Girls 65 pounds
10 Pull ups
15 Side to side hops

Big Dawgs:
AMRAP in 15 Minutes
5 Thrusters, 45-55#
10 Pull ups
15 Side to side hops

The Porch:
AMRAP in 15 Minutes
5 Thrusters, 25-35#
10 Pull ups
15 Side to side hops

Pack:
AMRAP in 12 Minutes
5 Thrusters, 10-15#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Puppies:
AMRAP in 10 Minutes
5 Thrusters, pvc-5#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Cash out
Big Dawgs and The Porch:
Max handstand hold

Pack and Puppies:
Max handstand hold


Posted by Jeff Martin on 09/09

Sunday, September 11th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today work on your hollow body position. Try performing a few sets of hollow rocks.

Skill Day Homework:
What is the Bill of Rights?

Today read the Bill of Rights.

Posted by Jeff Martin on 09/10

Monday, September 12th 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
3 rounds
5 Manmakers, Boys 35# dumbbells/Girls 25# dumbbells
30 Squats
Run 400 M

Big Dawgs:
3 rounds
5 Manmakers, 20# dumbbells
30 Squats
Run 400 M

The Porch:
3 rounds
5 Manmakers, 15# dumbbells
30 Squats
Run 200 M

Pack:
3 rounds
5 Manmakers, 5-8# dumbbell
20 Squats
Run 200 M

Puppies:
3 rounds
5 Manmakers, 2-3#'s
15 Squats
100 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 09/11

Tuesday, September 13th 2011

CrossFit Kids - Bear crawl

CrossFit Kids action

Only about a month left before the CrossFit Teen competition! Have you signed up? Email .(JavaScript must be enabled to view this email address).

Buy in (Demo)
Varsity, Junior Varsity, Novice:
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"

Varsity and Junior Varsity:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

Novice:
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 09/12

Wednesday, September 14th 2011

CrossFit Kids

CrossFit Kids action

Watch the 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 14, from 8-10 EDT (5-7 PDT).


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 09/13

Thursday, September 15th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice handstands and/or handstand walking

Skill Day Homework
Define "Power"

Read for at least 30 minutes today

Posted by Jeff Martin on 09/14

Friday September 16th 2011

CrossFit Kids - Strength

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”

Varsity:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, Boys 135/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 09/15

Saturday, September 17th 2011

CrossFit Kids - Be ready 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:
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 09/16

Sunday, September 18th 2011

CrossFit Kids

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"

Varsity
As Many Rounds As Possible in 15 Minutes:
5 Vaults followed by
3 Rounds of Cindy
(Cindy is 5 pull ups/10 Push ups/15 Squats)

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 09/17

Monday, September 19th 2011

CrossFit Kids - FGB

CrossFit Kids action

Today practice rolls

Skill Day Homework:
Define "Stamina'

What is staminas roll in Crossfit Kids?
Posted by Jeff Martin on 09/18

Tuesday, September 20th 2011

CrossFit Kids - Rope Climbs

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

Varsity:
AMRAP in 12 Minutes
5 Thrusters, Boys 115 pounds/Girls 85 pounds
10 Pull ups
15 Side to side hops

Big Dawgs:
AMRAP in 12 Minutes
3 Thrusters, 50-60#
12 Pull ups
20 Side to side hops

The Porch:
AMRAP in 12 Minutes
3 Thrusters, 30-40#
12 Pull ups
20 Side to side hops

Pack:
AMRAP in 10 Minutes
3 Thrusters, 15-20#
12 Pull ups (beginner or assisted okay)
20 Side to side hops

Puppies:
AMRAP in 8 Minutes
3 Thrusters, pvc-5#
12 Pull ups (beginner or assisted okay)
20 Side to side hops

Cash out
Big Dawgs and The Porch:
Max handstand hold
Max L sit
Pack and Puppies:
Max handstand hold
Max L sit

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 09/19

Wednesday, September 21st 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - California City and CrossFit Kids - Ridgecrest


Buy in:
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)

Varsity
AMRAP in 20 Minutes:
3 Muscle ups
6 Power Clean and Jerks, Boys 95 pounds/Girls 65 pounds
9 Wall Ball, Boys 20 pound/Girls 14 pound

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, 20-25#
9 Wall Ball, 10-12# (7-8' target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks, 10-15#
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, pvc-5#
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 09/20

Thursday, September 22nd 2011

CrossFit Kids

CrossFit Kids action

Original CrossFit Kid, Connor age 19, competing at the Reebok CrossFit Games SoCal Regionals. Connor has been CrossFitting 8 years and was the youngest competitor to make the regionals.


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 09/21

Friday, September 23rd 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today spend some time outside. Winter is coming.

Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 09/22

Saturday, September 24th 2011

CrossFit Kids - First Muscle up

CrossFit Kids action

CrossFit Kids - Cal City


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 09/23

Sunday, September 25th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)


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 09/24

Monday, September 26th 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 09/25

Tuesday, September 27th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice T planks

Skill day Homework
Define stamina and provide a brief discussion on its role in CrossFit Kids.

Read for at least 30 minutes today.

Posted by Jeff Martin on 09/26

Wednesday, September 28th 2011

Cross Fit 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 09/27

Thursday September 29th 2011

CrossFit Kids

CrossFit Kids action

"The Gauntlet" CrossFit Kids Teen Competition, October 16th, Ramona, California - video (wmv) (mov)

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 09/28

Friday, September 30th 2011

CrossFit Kids

CrossFit Kids action

"The Gauntlet" CrossFit Kids Teen Competition, October 16th, Ramona, California - video (wmv) (mov)

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 09/29

Saturday, October 1st 2011

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice handstand walking and frog stands

Skill Day Homework:
Define Cardiovascular/respiratory endurance and its role in CrossFit kids.
See CrossFit 101

Read for at least 30 minutes
Posted by Jeff Martin on 09/30

 




Events.

Upcoming Events



REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Registered CrossFit Kids Program search.

CrossFit Journal: The Performance-Based Lifestyle Resource

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]