Friday, December 2nd, 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

"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

CrossFit Kids action


Buy in
Big Dawgs and The Porch:
25 sit ups
20 Toes to bar
15 Knees to elbows

Pack and Puppies:
15 sit ups
10 Toes to bar
5 Knees to elbows

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

CrossFit Kids action

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

CrossFit Kids action


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

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

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

CrossFit Kids action

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

CrossFit Kids action

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

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

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

CrossFit Kids action




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

CrossFit Kids action

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

CrossFit Kids action

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

CrossFit Kids action

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

Wall Walk (Demo)

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


Posted by Jeff Martin on 12/12

Wednesday, December 14th 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" 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

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)

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

CrossFit Kids action

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

CrossFit Kids action

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

CrossFit Kids action

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

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 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

CrossFit Kids action


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

CrossFit Kids action

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

CrossFit Kids action


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

CrossFit Kids action


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

CrossFit Kids action

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

CrossFit Kids action

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

CrossFit Kids action


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

CrossFit Kids action


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

CrossFit Kids action

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

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, 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 Kids action

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

CrossFit Kids action

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

Sunday, January 1st 2012

CrossFit Teens

CrossFit Kids action

Today spend at least five minutes upside down. Handstand holds, handstand walks, all walks etc...

Have a happy new year!
Posted by Jeff Martin on 12/31

 




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