CrossFit Kids | Forging the Future of Fitness

Friday, December 2nd, 2011

CrossFit Kids

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

"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"

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"

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"

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.

Cash out
Varsity, Junior Varsity and Novice:
1:00 Plank hold on elbows
5 Skin the cats
1:00 Sit ups

Pack and Puppies:
:30 Plank hold on elbows
3 Skin the cats
:30 Sit ups

Posted by Jeff Martin on 12/01

Saturday, December 3rd 2011

CrossFit Kids Teens

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) scaled

"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups

Cash out
Everybody work on forward rolls.

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

Posted by Jeff Martin on 12/02

Sunday, December 4th 2011

CrossFit Kids

Today practice cartwheels

Skill Day Homework:
Read for at least 30 minutes

Posted by Jeff Martin on 12/03

Monday, December 5th 2011

CrossFit Kids Teens

Varsity, Junior Varsity, and Novice:
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

Varsity, Junior Varsity and Novice:
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 12/04

Tuesday, December 6th 2011

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

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

Novice:
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
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

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

Posted by Jeff Martin on 12/05

Wednesday, December 7th 2011

CrossFit Kids

Buy in:
Varsity, Junior Varsity and Novice:
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

Junior Varsity:
Three rounds, 21-15- and 9 reps, for time of:
55 pound Overhead squats
Burpees

Novice:
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
Varsity, Junior Varsity and Novice:
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 12/06

Thursday, December 8th, 2011

CrossFit Kids Teens

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 12/07

Friday, December 9th 2011

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 WOD
5 Rounds

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

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 12/08

Saturday, December 10th 2011

CrossFit Kids Teens

Varsity, Junior Varsity and Novice:
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)

"McKenna"

Varsity:
Dumbbell Hang Cleans, Boys 35 pounds/Girls 25 pounds
10-9-8-7-6-5-4-3-2-1
Pull ups
2-4-6-8-10-12-14-16-18-20

Junior Varsity:
Dumbbell Hang Cleans, 20-25#
10-9-8-7-6-5-4-3-2-1
Pull ups
2-4-6-8-10-12-14-16-18-20

Novice:
Dumbbell Hang Cleans, 15-20#
10-9-8-7-6-5-4-3-2-1
Pull ups
2-4-6-8-10-12-14-16-18-20

Pack:
Dumbbell Hang Cleans, 8-10#
9-8-7-6-5-4-3-2-1
Pull ups (a mix of kipping, beginner, and assisted pull ups okay)
2-4-6-8-10-12-14-16-18

Puppies:
Dumbbell Hang Cleans, 2-5#
8-7-6-5-4-3-2-1
Beginner Pull ups
2-4-6-8-10-12-14-16

Buttercups:
Dumbbell Hang Cleans, 2-5#
7-6-5-4-3-2-1
Beginner Pull ups
2-4-6-8-10-12-14

Cash out (Demo)

Everyone
Practice wall walks for 5 minutes

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

Posted by Jeff Martin on 12/09

Sunday, December 11th 2011

CrossFit Kids

Buy in (Demo)

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 12/10

Monday, December 12th 2011

CrossFit Kids Teens

Today practice rolling

Skill Day Homework:
Today read for at least 30 minutes

Posted by Jeff Martin on 12/11

Tuesday, December 13th 2011

CrossFit Kids

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 12/12

Wednesday, December 14th 2011

CrossFit Kids

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" Sprints

Max rounds in 5 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Rest 2 minutes. Repeat for a total of 3 cycles.

Varsity
Boys 95 pounds/Girls 65 pounds

Junior Varsity:
Use 35-45#

Novice:
Use 25-35#

Pack:
Use 15# for two cycles

Puppies:
Use 10# for two cycles

Buttercups:
Use PVC or a broomstick for for two cycles

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 12/13

Thursday, December 15th, 2011

CrossFit Kids

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:
50 Box Jumps, Boys 30"/Girls 24"

Junior Varsity:
50 Box jumps, 24"

Novice:
50 Box Jumps, 20"

Pack:
35 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

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 12/14

Friday, December 16th 2011

CrossFit Kids

Today practice planks. Do one set of max planks. Post time to comments.

Skill Day Homework:
Today read for at least 30 minutes

Posted by Jeff Martin on 12/15

Saturday, December 17th 2011

CrossFit Kids

Varsity, Junior Varsity, and Novice:
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

Junior Varsity:
3 rounds

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

Novice:
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
Varsity, Junior Varsity, and Novice:
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 12/16

Sunday, December 18th 2011

CrossFit Kids

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

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

Novice:
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
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

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

Posted by Jeff Martin on 12/17

Monday, December 19th 2011

CrossFit Teens

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 four 800 meter repeats
Rest 3:00 between each 800

Junior Varsity:
Run four 800 meter repeats
Rest 3:00 between each 800

Novice:
Run three 800 meter repeats
Rest 3:00 between each 800

Pack:
Run three 400 meter repeats
Rest 2:00 between each 400

Puppies:
Run three 200 meter repeats
Rest 2:00 between each 200

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 12/18

Tuesday, December 20th 2011

CrossFit Kids

Today practice handstands and handstand walking

Skill Day Homework
Today read for at least 30 minutes

Posted by Jeff Martin on 12/19

Wednesday, December 21st 2011

CrossFit Kids

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 danell on 12/20

Thursday, December 22nd, 2011

CrossFit Kids

Buy in (Demo)
Varsity, Junior Varsity, 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 and Junior Varsity:
50 Box jumps, 24"
800M
50 Box Jumps, 24"

Novice:
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
Varsity, Junior Varsity, Novice:
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

Posted by Jeff Martin on 12/21

Friday, December 23rd 2011

CrossFit Kids

Buy in (Demo)
Varsity,Junior Varsity, 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)

Varsity:
5 Rounds
10 Push jerks, Boys 95 pounds/Girls 65 pounds
20 Squats
10 M Handstand walk

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

Novice:
5 Rounds
10 Push jerks, 25-35#
20 Squats
20 M Bear Crawl

Pack:
5 Rounds
10 Push jerks, 10-15#
15 Squats
15 M Bear Crawl

Puppies:
3 Rounds
5 Push jerks, pvc-5#
15 Squats
10 M Bear Crawl

Cash out
Varsity, Junior Varsity, Novice:
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

Posted by Jeff Martin on 12/22

Saturday, December 24th 2011

CrossFit Kids

Today practice tumbling...... roll cartwheel etc. Have fun!

Skill Day Homework:
Spend thirty minutes reading. This is especially important when you are not in school.

Posted by Jeff Martin on 12/23

Sunday, December 25th 2011

CrossFit Kids

Today make up your own WOD. It needs to be no longer than 10 minutes. Post your workout here.

Posted by Jeff Martin on 12/24

Monday, December 26th 2011

CrossFit Kids

Buy in (Demo)
Varsity, Junior Varsity, 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 and Junior Varsity:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Novice:
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, 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 12/25

Tuesday, December 27th 2011

CrossFit Kids

Buy in (Demo)
Varsity, Junior Varsity, 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)

"Courtney"

Varsity and Junior Varsity:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 24"

Novice:
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
Varsity, Junior Varsity, Novice:
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 12/26

Wednesday, December 28th 2011

CrossFit Kids

Today spend at least ten minutes playing on the rings or bars

Skill Day Homework:
Today read for at least 30 minutes

Posted by Jeff Martin on 12/27

Thursday, December 29th, 2011

CrossFit Teens

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, pvc-5
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 12/28

Friday, December 30th 2011

CrossFit Kids

CrossFit Maxim

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

"Walking Randy"

Varsity:
75 Hang Power Snatches, Boys 75#/Girls 55#
Every time you set the bar down handstand 10 m.

Junior Varsity:
75 Hang Power Snatches, 45-55#
Every time you set the bar down handstand walk 10 m

Novice:
75 Hang Power Snatches, 25-35#
Every time you set the bar down handstand walk 10 m

Pack:
50 Hang Power Snatches, 10-15#
Every time you set the bar down Bear Crawl 10 m

Puppies:
35 Hang Power Snatches, pvc-5#
Every time you set the bar down Bear Crawl 10 m
Cash out

Varsity, Junior Varsity, Novice:
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 12/29

Saturday, December 31st 2011

CrossFit Kids

Online registration for the CFK Teen Competition-The Gauntlet is now open!
Join us at Los Angeles Fitness Expo, January 28 and 29, 2012!

Register online http://www.regonline.com/GauntletJan2012.

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 12/30