Wednesday, November 2nd 2011

CrossFit Kids Preschool

CrossFit Kids action

Having CrossFit Kids openly taught in schools is good for ALL kids. Help this happen.

Text clorox3829 to 44144

Do it now!

Clorox Grant Program

Today practice cartwheels

Skill Day Homework:
Read for at least 30 minutes today.



Posted by Jeff Martin on 11/01

Thursday, November 3rd 2011

CrossFit Kids

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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/02

Friday, November 4th 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)

Varsity
Every minute on the minute for 15 minutes perform
3 Cleans, Boys 135 pounds/Girls 95 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 11/03

Saturday, November 5th 2011

CrossFit Kids

CrossFit Kids action

Having CrossFit Kids openly taught in schools is good for ALL kids. Help this happen.

Text clorox3829 to 44144

Do it now!

Clorox Grant Program


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 11/04

Sunday, November 6th 2011

CrossFit Kids

CrossFit Kids action

Today practice the hollow body position and/or hollow rocks, and of course VOTE!
Text clorox3829 to 44144

Do it now!

Clorox Grant Program

Skill Day Homework:
In what country is the Great Barrier Reef located?

What is the are of the Great Barrier Reef?

Define "cede".

Read for at least 30 minutes today.
Posted by Jeff Martin on 11/05

Monday, November 7th 2011

CrossFit Kids

CrossFit Kids action


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 11/06

Tuesday, November 8th 2011

CrossFit Kids Preschool

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity and Novice:
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.

Junior Varsity:
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.

Novice:
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
Varsity, Junior Varsity and Novice:
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 11/07

Wednesday, November 9th 2011

CrossFit Kids

CrossFit Kids action

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

"Jordan"

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

Novice:
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
Varsity, Junior Varsity and Novice:
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 11/08

Thursday, November 10th 2011

CrossFit Kids Preschool

CrossFit Kids action

Today practice handstand and/or handstand walking

Skill Day Homework:
Define "Balance" and describe how it relates to CrossFit Kids.
CrossFit Kids 101

Read for at least 30 minutes today.
Posted by Jeff Martin on 11/09

Friday, November 11th 2011

CrossFit Kids

CrossFit Kids action


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

Junior Varsity:
Run 2 Miles

Novice:
Run 1.5 - 2 Miles

Pack:
Run .75 - 1.25 Miles

Puppies:
Run .25 - . 5 Miles

Cash out
Varsity, Junior Varsity and Novice:
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 11/10

Saturday, November 12th 2011

CrossFit Kids

CrossFit Kids action

Grapevine CrossFit


Buy in (Demo)
Varsity, Junior Varsity and 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

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

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

Novice:
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
Varsity, Junior Varsity and Novice:
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 11/11

Sunday, November 13th 2011

CrossFit Kids action

Practice CrossFit Kids


Buy in (Demo)
Varsity, Junior Varsity, and Novice:
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 400 M
30 Box jumps, Boys 36"/ Girls 30"

Junior Varsity:
3 Rounds
Run 400 M
30 Box jumps, 24-30"

Novice:
3 Rounds
Run 400 M
30 Box jumps, 20-24"

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

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

Cash out
Varsity, junior Varsity and Novice:
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
Posted by Jeff Martin on 11/12

Monday, November 14th 2011

CrossFit Kids - Teens

CrossFit Kids action

Today practice rolls

Skill Day Homework:
Define "Resplendent"

solve for x:
(5x - 3) < (3x + 1)

Read for at least 30 minutes today
Posted by Jeff Martin on 11/13

Tuesday, November 15th 2011

CrossFit Kids

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity and 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
Four 3 minute rounds of:
3 Thrusters, Boys 95 pounds/Girls 65 pounds
5 Burpees
10 Squats
Rest exactly one minute between rounds

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


Novice:
Four 3 minute rounds of:
3 Thrusters, 25-35
5 Burpees
10 Squats
Rest exactly one minute between rounds

Pack:
Three 3 minute rounds of:
3 Thrusters, 10-15
5 Burpees
10 Squats
Rest exactly one minute between rounds

Puppies:
Three 2 minute rounds of:
3 Thrusters, 45-55
5 Burpees
10 Squats
Rest exactly one minute between rounds

Cash out
Varsity, Junior Varsity and Novice:
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 11/14

Wednesday, November 16th 2011

CrossFit Kids

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity and Novice:
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 Five 200 M sprints
Rest 2:00 between efforts

Junior Varsity:
Run Five 200 M sprints
Rest 2:00 between efforts

Novice:
Run Five 200 M sprints
Rest 2:00 between efforts

Pack:
Run Five 100 M sprints
Rest 2:00 between efforts

Puppies:
Run Five 50 M sprints
Rest 1:00 between efforts

Cash out
Varsity, Junior Varsity and Novice:
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 11/15

Thursday, November 17th 2011

CrossFit Kids

CrossFit Kids action


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)

"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

Junior Varsity:
Use 35-45#

Novice:
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
Varsity, Junior Varsity and Novice:
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 11/16

Friday, November 18th 2011

CrossFit Kids

CrossFit Kids action

Today practice handstands

Skill Day Homework:
Define "Maverick"

What is the ratio of 3 hours to 45 minutes?

Read for at least 30 minutes today

Posted by Jeff Martin on 11/17

Saturday November 19th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids Hanover


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

Junior Varsity and Novice:
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
Varsity, Junior Varsity and Novice:
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 11/18

Sunday, November 20th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids On The River


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

Varsity WOD
5 Rounds

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

WOD (Demo)

Junior Varsity:
5 Rounds

10 Anyway shoulder to overhead, 45-55#
10 Box jumps, 24"

Novice:
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
Varsity, Junior Varsity and Novice:
2:00
Max strict pull ups ups then use the remaining time to do as many basic dot drills as you are able to

Pack and Puppies:
1:00
Max monkey hang 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 11/19

Monday, November 21st 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids Agoge

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


Varsity:
30 Muscle ups

Junior Varsity:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Novice:
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 and 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 11/20

Tuesday, November 22nd 2011

CrossFit Kids

CrossFit Kids action

Today practice handstand and/or handstand walking

Spotting the handstand (Demo)

Skill Day Homework:
Today read for at least 30 minutes

Posted by Jeff Martin on 11/21

Wednesday, November 23rd 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids Zone

Buy in (Demo)
Varsity, Junior Varsity and 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)

"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 11/22

Thursday, November 24th 2011

CrossFit Kids Teens

CrossFit Kids action

CrossFit Kids and Teen Competition-THE GAUNTLET


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 11/23

Friday, November 25th 2011

CrossFit Kids

CrossFit Kids action

Practice CrossFit Kids


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

Junior Varsity and Novice:
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
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

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/24

Saturday, November 26th 2011

CrossFit Kids Preschool

CrossFit Kids action


Today Practice rolling forwards and backwards

Skill Day Homework:
Today read for at least 30 minutes

Posted by Jeff Martin on 11/25

Sunday, November 27th 2011

CrossFit Kids Teens

CrossFit Kids action


Varsity, Junior Varsity and Novice:
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 Junior Varsity:
7 Rounds

10 Burpees
10 Pull ups

Novice:
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
Varsity, Junior Varsity and Novice:
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 11/26

Monday, November 28th 2011

CrossFit Kids

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity and Novice:
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 30"

Junior Varsity:
5 Rounds

10 Power Snatches, 45-55#
10 Box Jumps, 24-30"

Novice:
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
Varsity, Junior Varsity and Novice:
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:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/27

Tuesday, November 29th 2011

CrossFit Kids

CrossFit Kids action

CrossFit Impavidus Kids


Buy in (Demo)
Varsity, Junior Varsity and 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:
Four 3 minute rounds of:
3 Thrusters, Boys 95 pounds/Girls 65 pounds
5 Burpees
10 Squats
Rest exactly one minute between rounds

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


Novice:
Four 3 minute rounds of:
3 Thrusters, 25-35
5 Burpees
10 Squats
Rest exactly one minute between rounds

Pack:
Three 3 minute rounds of:
3 Thrusters, 10-15
5 Burpees
10 Squats
Rest exactly one minute between rounds

Puppies:
Three 2 minute rounds of:
3 Thrusters, 45-55
5 Burpees
10 Squats
Rest exactly one minute between rounds

Cash out
Varsity, Junior Varsity and Novice:
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 11/28

Wednesday, November 30th 2011

CrossFit Kids Teens

CrossFit Kids action

CrossFit Kids and Teens Weight Lifting Competition
The Gauntlet

Today finds some bars or rings and play on them for at least ten minutes

Skill Day Homework:
Read for at least 30 minutes today
Posted by Jeff Martin on 11/29

Thursday, December 1st, 2011

CrossFit Teens

CrossFit Kids action

Buy in
Varsity, Junior Varsity and Novice:
200 M
10 Squats
100 M
10 Push ups
100 M
10 Squats
200 M

Pack and Puppies:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M

Varsity:
AMRAP in 20 minutes
Sprint 100M
10 Thrusters, Boys 65 pounds, Girls 45 pounds
10 Burpees

Junior Varsity
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Novice
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Cash out:
Varsity, Junior Varsity and Novice:
1:00 total L-Sit
3 Muscle ups or Progressions

Pack and Puppies:
30 seconds total L-Sit
3 Muscle ups or Progressions
Posted by Jeff Martin on 11/30

 




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