Tuesday, October 2nd 2011

CrossFit Kids



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, 30"
800M
50 Box Jumps, 30"

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

The Porch:
50 Box jumps, 20"
800M
50 Box Jumps, 20"


Pack:
35 Box jumps, 15-20"
400M
35 Box Jumps, 15-20"


Puppies:
25 Box jumps, 12-15"
200M
25 Box Jumps, 12-15"


Cash out
Big Dawgs and The Porch:
Max Sit ups in 1:00
Max Push ups in 1:00
Max Pull ups in 1:00

Pack and Puppies:
Max Sit ups in 1:00
Max Push ups in 1:00
Max Pull ups in 1:00

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

Monday, October 3rd

CrossFit Kids



Buy in (Demo)
Big Dawgs and The Porch:
3 x
Agility run => 200 M run => Box Jump Snake => Monkey Bars

Pack and Puppies:
Agility run => 100 M run => Box Jump Snake => Monkey Bars

WOD (Demo)

"Deconstructed Manmaker"

Varsity:
Boys 35 pound/Girls 25 pound dumbbells
10 Manmakers
10 Squats
10 Push ups
10 Squats
10 Rows
10 Squats
10 Deadlifts
10 Squats
10 Hang power cleans
10 Squats
10 Presses
10 Squats
10 Manmakers

Big Dawgs:
Using 20-25 pound dumbbells
10 Manmakers
10 Squats
10 Push ups
10 Squats
10 Rows
10 Squats
10 Deadlifts
10 Squats
10 Hang power cleans
10 Squats
10 Presses
10 Squats
10 Manmakers

The Porch:
Using15-20 pound dumbbells
10 Manmakers
10 Squats
10 Push ups
10 Squats
10 Rows
10 Squats
10 Deadlifts
10 Squats
10 Hang power cleans
10 Squats
10 Presses
10 Squats
10 Manmakers

Pack:
Using 8-10 pound dumbbells
5 Manmakers
5 Squats
5 Push ups
5 Squats
5 Rows
5 Squats
5 Deadlifts
5 Squats
5 Hang power cleans
5 Squats
5 Presses
5 Squats
5 Manmakers

Puppies:
Using 1-3 pound dumbbells
5 Manmakers
5 Squats
5 Push ups
5 Squats
5 Rows
5 Squats
5 Deadlifts
5 Squats
5 Hang power cleans
5 Squats
5 Presses
5 Squats
5 Manmakers

Cash out
Big Dawgs and The Porch:
Max Monkey Hangs

Pack and Puppies:
Max Monkey Hangs

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

Tuesday, October 4th 2011

CrossFit Kids - Sleds Pull




Buy in
Everyone:
2 x
Burgener warm up

WOD (Demo)

Varsity:
3 rounds
50 Wall Ball, 15-20#
3 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

Big Dawgs:
3 rounds
50 Wall Ball, 15-20#
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

The Porch:
3 rounds
35 Wall Ball, 12-14#
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

Pack:
3 rounds
25 Wall Ball, 8-12#
2 rounds of Cindy
(5 pull ups-beginner or assisted okay, 10 push ups, 15 squats)

Puppies:
3 rounds
15 Wall Ball, 3-5#
2 rounds of Cindy
(3 pull ups-beginner or assisted okay, 6 push ups, 9 squats)


Cash out
Everyone:
Max L-sit
Max handstand hold

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

Wednesday, October 5th 2011

CrossFit Kids - Skill day



Crossfit Kids - Agoge (Montrose)

Today practice planking

Skill day Homework:
Define accuracy and its roll in CrossFit Kids
(CrossFit Kids 101)

Read for at least 30 minutes

Thursday, October 6th 2011

CrossFit Kids



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:
3 Rounds
3 Rolling Burpees
5 Clusters, Boys 95 pounds/Girls 65 pounds
100 M run

Big Dawgs:
3 Rounds
3 Rolling Burpees
5 Clusters, 45-55#
100 M run

The Porch:
3 Rounds
3 Rolling Burpees
5 Clusters, 25-35#
100 M run

Pack:
3 Rounds
3 Rolling Burpees
5 Clusters, 10-15#
50 M run

Puppies:
3 Rounds
3 Rolling Burpees
5 Clusters, pvc-5#
50 M run

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

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

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

Friday, October 7th 2011

CrossFit Kids



CrossFit Kids HQ

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Agility run => 200 M run => Box Jump Snake => Monkey Bars

Pack and Puppies:
Agility run => 100 M run => Box Jump Snake => Monkey Bars

WOD (Demo)

Varsity:
Repeat four times
As Many Rounds As Possible in 5:00
5 Pull ups
10' Handstand walk
15 Squats

Big Dawgs:
Repeat three times
As Many Rounds As Possible in 5:00
5 Pull ups
10' Handstand walk
15 Squats
Rest 2:00

The Porch:
Repeat three times
As Many Rounds As Possible in 5:00
5 Pull ups
10' Handstand walk
15 Squats
Rest 2:00

Pack:
Repeat three times
As Many Rounds As Possible in 5:00
5 Pull ups (assisted or beginner okay)
20' Bear crawl
15 Squats
Rest 2:00

Puppies:
Repeat two times
As Many Rounds As Possible in 5:00
3 Pull ups (assisted or beginner okay)
20' Bear crawl
10 Squats
Rest 2:00

Cash out:
Big Dawgs and The Porch:
Max L-sit
50 Sit ups
Max L-sit

Pack and Puppies:
Max L-sit
50 Sit ups

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

Saturday, October 8th 2011

CrossFit Kids




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

Sunday, October 9th 2011

CrossFit Kids - Skill Day



Today practice your false grip hold

Skill Day Homework

Today read for at least 30 minutes

Monday, October 10th 2011

CrossFit Kids




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.

Tuesday, October 11th 2011

CrossFit Kids




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

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

* we have found we can push small tires as a sub for the prowler

WOD (Demo)

"Courtney"

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

Wednesday, October 12th 2011

CrossFit Kids



Rogue Fitness Bars and Racks in use at CrossFit Kids HQ

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

Thursday, October 13th 2011

CrossFit Kids - Skill Day



Today practice your rolls

Skill Day Homework:
Define strength as it relates to CrossFit Kids
Some hints found here in CrossFit Kids 101

Friday, October 14th 2011

CrossFit Kids




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

Saturday, October 15th 2011

CrossFit Kids




Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

WOD (Demo)

Varsity:
3 Rounds
50 M Prowler push
5 Hang power snatch, Boys 95/Girls 65
10 Burpees

Big Dawgs:
3 Rounds
50 M Prowler push
5 Hang power snatch, 45-55#
10 Burpees

The Porch:
3 Rounds
50 m Prowler push
5 Hang power snatch, 25-35#
10 Burpees

Pack:
3 Rounds
35 m Prowler push
5 Hang power snatch, 10-15#
10 Burpees

Puppies:
3 Rounds
20 m Prowler push
5 Hang power snatch, pvc-8#
10 Burpees

Cash out
Big Dawgs and The Porch:
L sit total of 1:00
25 toes to bar

Pack and Puppies:
L sit total of 30 seconds
25 toes to bar

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

Sunday, October 16th 2001

CrossFit Kids




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 800 M
30 Box jumps, Boys 36"/Girls 30"
Run 800 M
30 Box jumps, Boys 36"/Girls 30"

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

Monday, October 17th 2011

CrossFit Kids - Skill Day



Today practice handstand walking or holds

Skill Day Homework:
Today read for at least 30 minutes

Tuesday, October 18th 2011

CrossFit Kids



"The Gauntlet 10.11"

"The Gauntlet"
WOD 10.11.1

"Varsity"
2:00 Max Double unders followed immediately by
3 Rounds
250 M Hill sprint
10 Overhead squats, Boys 95 pounds/Girls 65 pounds
15 Box jumps, Boys 24"/Girls 20"

Garrett Janda - 169 double unders/ 7:34

Valerie Calhoun - 155 double unders / 7:57

Junior Varsity:
2:00 Max Double unders followed immediately by
3 Rounds
250 M Hill sprint
10 Overhead squats, 55 pounds
15 Box jumps, 20"

Duncan Martin - 103 double unders/ 7:51

Nicholas Ng - 128 double unders/ 9:31

Savannah Voelker - 52 double unders/ 14:07

Novice:
2:00 Max Double unders followed immediately by
3 Rounds
250 M Hill sprint
10 Overhead squats, 25-45 pounds
15 Box jumps, 20"

Max Vargas 49 double unders/ 8:22

Kama Highashiyama 93 double unders/ 11:00

Pack:
2:00 Max Double unders followed immediately by
3 Rounds
100 M Hill sprint
10 Overhead squats, 15-20 pounds
15 Box jumps, 20"

Puppies:
2:00 Max Double unders followed immediately by
3 Rounds
50 M Hill sprint
10 Overhead squats, pvc-10 pounds
15 Box jumps, 12-15"

This workout has two scores, one for max double unders and the second for the 3 round triplet.

Wednesday, October 19th 2011

CrossFit Kids - The Gauntlet



"The Gauntlet 10.11"

"The Gauntlet"
WOD 10.11.2

Karen Interrupted
"a Varsity only WOD"

Varsity:
In this WOD you will complete 150 wall balls (Boys 20/Girls 14 pounds - 10' target) and find a one rep max squat clean. With a continuously running clock on "Go", athletes accumulate as many wall ball shots as possible in 3:00. At 3:00, Karen is interrupted and the athletes have 5:00 to reach a one-rep max squat clean. At the 8:00 mark, athletes return to their wall balls and complete shots required to total 150 reps.
This event is scored as two WODs:
(1) total time to complete Karen (Including the 5:00 for the squat clean effort)
(2) max weight achieved on lift

Garrett Janda - Karen Interrupted time 11:00/ Squat clean 255

Valerie Calhoun - Karen Interrupted time 15:00/ Squat clean 160

Junior Varsity:
For time
150 Wall balls, 14 pounds/ 10'

Novice:
For time
100 Wall balls, 10-12 pounds/ 8-10'

Pack:
For time
100 Wall balls, 8-10' pounds/ 6-8'

Puppies:
For time
75 Wall balls, 3-5 pounds/ 6'

Thursday, October 20th 2011

CrossFit Kids - Last Man Standing



"The Gauntlet 10.11"

"The Gauntlet"
WOD 10.11.3

"Last Man Standing"

With a continuously running clock do one push press and one bar facing burpee the first minute, two push press and two bar facing burpee the second minute, three push press and three bar facing burpee...... continuing until the Last Man is Standing!

Varsity:
Boys 95 pounds/ Girls 65 pounds

Garrett Janda - 10 rounds
Valerie Calhoun - 9 rounds + 10 Push presses + 9 Bar facing burpees

Junior Varsity:
55 pounds

Nicholas Ng - 11 rounds
Savannah Voelker - 6 rounds + 7 Push presses + 5 Bar facing burpees

Novice:
45 pounds

Max Vargas - 9 rounds + 10 Push presses + 8 Bar facing burpees
Kama Highashiyama - 7 Rounds + 8 push presses +7 Barfacing burpees

Friday, October 21st 2011

"The Gauntlet 10.11"

Today practice double unders

Skill Day Homework:
Today read for at least 30 minutes

Saturday, October 22nd 2011

CrossFit Kids



"The Gauntlet 10.11"

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

Movement Demo
Sumo Deadlift High Pull
Thruster

Varsity
21-15-9
Sumo Deadlift High Pull, Boys 95 pounds/Girls 65 pounds
Thrusters, Boys 95 pounds/Girls 65 pounds

Junior Varsity
21-15-9
Sumo Deadlift High Pull, 45-55 pounds
Thrusters, 45-55 pounds

Novice
21-15-9
Sumo Deadlift High Pull, 25-35 pounds
Thrusters, 25-35 pounds

Pack:
21-15-9
Sumo Deadlift High Pull, 10-15 pounds
Thrusters, 10-15 pounds

Puppies:
21-15-9
Sumo Deadlift High Pull, pvc-5 pounds
Thrusters, pvc-5 pounds

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.

Sunday, October 23rd 2011

CrossFit Kids




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

Junior Varsity:
5 Rounds
1 Muscle ups
3 Handstand push ups
10 Hang power snatches, 45-55#

Novice:
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.

Monday, October 24th 2011

CrossFit Kids Preschool




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

Tuesday, October 25th 2011

CrossFit Kids Agoge

Today practice ice cream makers or just play on the rings

Skill Day Homework:
Read at least 30 minutes today.

Wednesday, October 26th

CrossFit Kids



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

Thursday, October 27th, 2011

CrossFit Kids



"The Gauntlet 10.11"

Buy in (Demo)
Varsity, Junior Varsity and Novice:
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:
Four 5:00 rounds of
5 Pull ups
10 M Handstand walk
15 Squats

Rest exactly 2:00 between rounds

Junior Varsity:
Three 5:00 rounds of
5 Pull ups
10 M Handstand walk
15 Squats

Rest exactly 2:00 between rounds

Novice:
Three 4:00 rounds of
3 Pull ups
5 M Handstand walk
10 Squats

Rest exactly 2:00 between rounds

Pack:
Three 4:00 rounds of
3 Pull ups (Beginner or assisted okay)
5 M Handstand walk
10 Squats

Rest exactly 2:00 between rounds

Puppies:
One 5:00 rounds of
3 Pull ups (Beginner or assisted okay)
5 M Handstand walk
10 Squats

Cash out
Varsity, Junior Varsity and Novice:
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

Friday, October 28th 2011

"The Gauntlet 10.11"


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"

Junior Varsity:
3 Rounds
Run 800 M
20 Box jumps, 24-30"

Novice:
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

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

Saturday, October 29th, 2011

CrossFit Kids



Today practice L sits!

Would you like to help CrossFit Kids? We are working on getting a Grant for CrossFit Kids in a local elementary school. If you want to help us, Text - clorox3829 to 44144. Help us get the votes to win.

Sunday, October 30th, 2011

CrossFit Kids




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 Overhead squats, Boys 95 pounds/Girls 65 pounds
5 Ice cream makers

Junior Varsity:
Five rounds for time of:
15 Overhead squats, 45-55 pounds
5 Ice cream makers

Novice:
Five rounds for time of:
15 Overhead squats, 25-35 pounds
3 Ice cream makers

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

Puppies:
Three rounds for time of:
10 Overhead squats, pvc-10 pounds
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

Monday, October 31st 2011

CrossFit Kids




Buy in (Demo)
Varsity,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

Junior Varsity:
5 Rounds
10 Push jerks, 45-55#
20 Squats
100 M run

Novice:
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

Tuesday, November 1st 2011

CrossFit Kids




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
Run 800 M
8 rounds Tabata Double unders
Run 800 M

Junior Varsity and Novice:
Run 600 M
8 rounds Tabata Double unders
Run 800 M
8 rounds Tabata Double unders
Run 600 M

Pack:
Run 400 M
8 rounds Tabata Double unders
Run 600 M
6 rounds Tabata Double unders or single unders
Run 400 M

Puppies:
Run 200 M
8 rounds Tabata Double unders or single unders
Run 200 M
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

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