Monday, January 2nd 2012

CrossFit Teens

CrossFit Kids action

Only about a month left before the CrossFit Teen competition! Have you signed up? http://www.regonline.com/GauntletJan2012
For more information email .(JavaScript must be enabled to view this email address)

Buy in (Demo)
Varsity, Junior Varsity, Novice:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

Pack and Puppies:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

WOD (Demo)

"Kaid"

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

Novice:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Everyone:
2 x
Max Handstand hold
Max L-sit

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 01/01

Tuesday, January 3rd 2012

CrossFit Teens

CrossFit Kids action

Only about a month left before the CrossFit Teen competition! Have you signed up? http://www.regonline.com/GauntletJan2012
For more information email .(JavaScript must be enabled to view this email address)

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 01/02

Wednesday, January 4th 2012

CrossFit Kids

CrossFit Kids action

Sign up for the CrossFit Kids Gauntlet Competition here: http://www.regonline.com/GauntletJan2012
For more information email .(JavaScript must be enabled to view this email address)

CrossFit Kids The Gauntlet competition, January 28-29, 2012, at the LA Expo - video (wmv) (mov)

WOD (Demo)

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)

Cash out
Everyone:
2 x
Max Handstand hold
Max L-sit

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

Posted by Jeff Martin on 01/03

Thursday, January 5th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Impavidus

Today is a skill day. Pick something you need to work on it and spend ten minutes practicing.

Skill Day Homework:
Read for at least 30 minutes today

Posted by Jeff Martin on 01/04

Friday, January 6th 2012

CrossFit Kids Preschool


CrossFit Kids action

Darby Nelson breaks the National Deadlift Record for the Raw Powerlifting Federation
(YouTube)

Buy in (Demo)

Varsity, Junior Varsity, 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 30 pounds/Girls 20 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#
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#
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

**** DO NOT SUB JUMPING PULL UPS

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 01/05

Saturday, January 7th 2012

CrossFit Kids

CrossFit Kids action

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
Posted by Jeff Martin on 01/06

Sunday, January 8th 2012

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 front squats
Burpees

Puppies:
Three rounds, 15-12 and 9 reps, for time of:
5-10 pound front squats
Burpees

Buttercups:
Three rounds, 15-12 and 9 reps, for time of:
PVC front 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 01/07

Monday, January 9th 2012

CrossFit Kids - Skill Day

CrossFit Kids action

When squatting the knees need to remain in line with the feet. Knees rolling in is a common problem. Here are a couple of ways we teach kids who have normal flexibility to push their knees out.
Pushing the knees out


Skill Day Homework:
Define "Affected"

Read for at least 30 minutes
Posted by Jeff Martin on 01/08

Tuesday, January 10th 2012

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 01/09

Wednesday, January 11th 2012

CrossFit Kids

CrossFit Kids action

CrossFit BNI Kids


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 01/10

Thursday, January 12th 2012

CrossFit Kids Teens

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 01/11

Friday, January 13th 2012

CrossFit Kids Teens

CrossFit Kids action

Spotting the Handstand

Today practice handstands

Skill Day Homework:
Define "Hegemony"

Read for at least 30 minutes
Posted by Jeff Martin on 01/12

Saturday, January 14th 2012

CrossFit Kids Teen

CrossFit Kids action

Only about two weeks left before the CrossFit Teen competition! Have you signed up? http://www.regonline.com/GauntletJan2012
For more information email .(JavaScript must be enabled to view this email address)


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:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 01/13

Sunday, January 15th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Teen competition Gauntlet! Register here, http://www.regonline.com/GauntletJan2012
For more information email .(JavaScript must be enabled to view this email address)

Buy in (Demo)
Varsity, Junior Varsity, Novice:
3 x
200 M run => 10 Squats => 10 Air presses

Pack and Puppies:
3 x
100 M => 10 Squats => 10 Air Presses

WOD (Demo)

Varsity:
9 Rounds

5 Thrusters, Boys 95 pounds/Girls 65 pounds
5 Pull ups

Junior Varsity:
9 Rounds

5 Thrusters, 55 pounds
5 Pull ups

Novice:
9 Rounds

5 Thrusters, 45 pounds
5 Pull ups

Pack:
9 Rounds

5 Thrusters, 15-20 pounds
5 Pull ups (beginner or assisted okay)

Puppies:
9 Rounds

5 Thrusters, 5-10 pounds
5 Pull ups

Cash out
Everybody:
Max plank hold
Max L sit
Max plank hold

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

Posted by Jeff Martin on 01/14

Monday, January 16th 2012

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
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
Varsity, Junior Varsity, Novice:
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
Posted by Jeff Martin on 01/15

Tuesday, January 17th 2012

CrossFit Kids

CrossFit Kids action

Hand position for the push up (Youtube)

Today practice handstand holds either freestanding or against the wall

Skill Day Homework:
Today read for at least 30 minutes
Posted by Jeff Martin on 01/16

Wednesday, January 18th 2012


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

Post your workout results on our Facebook page

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 01/17

Thursday, January 19th 2012


CrossFit Kids

CrossFit Kids action


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

Post your workout results on our Facebook page

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 01/18

Friday, January 20th 2012

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

Post your workout results on our Facebook page

Everyone:
Remember to study or read for 15 minutes directly following your workout.
Posted by Jeff Martin on 01/19

Saturday, January 21st 2012

CrossFit Kids

CrossFit Kids action

Squat Movement Tip:
Youtube

Today play on the rings or bars. Practice skin the cats and monkey swings

Skill Day Homework:
Read for at least 30 minutes today
Posted by Jeff Martin on 01/20

Sunday, January 22nd 2012

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 01/21

Monday, January 23rd 2012

CrossFit Kids

CrossFit Kids action


Varsity, Junior Varsity, Novice:
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

Varsity:
AMRAP in 12 minutes
Wall ball, Boys 20 pounds/Girls 14 pounds

Junior Varsity
AMRAP in 12 minutes
10-12# wall ball

Novice:
AMRAP in 12 minutes
10# wall ball

Pack:
AMRAP in 10 minutes
5-10# wall ball

Puppies:
AMRAP in 8 minutes
soccer ball - 5# wall ball

Cash out
Varsity, Junior Varsity, Novice:
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

Post your workout times on the CrossFit Kids Facebook page

Everyone:
Remember to study or read for 15 minutes directly following your workout.
Posted by Jeff Martin on 01/22

Tuesday, January 24th 2012

CrossFit Kids

CrossFit Kids action


Buy in
Varsity, Junior Varsity, Novice:
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"

Varsity and Junior Varsity:
5 Rounds

5 Pull Overs
10 Handstand Push ups

Novice:
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:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 01/23

Wednesday, January 25th 2012

CrossFit Kids Teens

CrossFit Kids action

Squat fixes:
Begin with your hips



Today practice broad jumps. Warm up and then do three and record the distance jumped


Skill Day Homework:
Read for at least 30 minutes today



Posted by Jeff Martin on 01/24

Thursday, January 26th 2012

CrossFit Kids Teens

CrossFit Kids action

Check out our Facebook pages this weekend, for "The Gauntlet 1.01" updates:
CrossFit Kids Facebook
CrossFit Varsity "The Gauntlet"

"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 front squats, 15-20 pounds
15 Box jumps, 20"

Puppies:
2:00 Max Double unders followed immediately by
3 Rounds
50 M Hill sprint
10 front 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.

When you are done read for at least 15 minutes or do your homework
Posted by Jeff Martin on 01/25

Friday, January 27th 2012

CrossFit Kids

CrossFit Kids action

Check out our Facebook pages this weekend, for "The Gauntlet 1.01" updates:
CrossFit Kids Facebook
CrossFit Varsity "The Gauntlet"

"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'

When you are done read for at least 15 minutes or do your homework
Posted by Jeff Martin on 01/26

Saturday, January 28th 2012

CrossFit Teens

CrossFit Kids action

Check out our Facebook pages this weekend, for "The Gauntlet 1.01" updates:
CrossFit Kids Facebook
CrossFit Varsity "The Gauntlet"

"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

Junior Varsity:
55 pounds

Novice:
45 pounds

Pack:
15-20 pounds

Puppies:
5-10

When you are done read for at least 15 minutes or do your homework


Posted by Jeff Martin on 01/27

Sunday, January 29th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Cedar Park

Working with large groups:
We often have people, inexperienced with CrossFit Kids, say that our kids instructors are not used to large classes. Nothing could be further from the truth. CFK Trainers are working in thousands of schools across the world and in before and after school programs. Here, 18 year old Keegan, takes charge of a group of 30 plus teens. Notice how he effortlessly organizes them and the takes them through learning the first part of the squat. A lot of good things going on in this video. Take a look.



Today practice rolling


Skill Day Homework:
Today read for at least 30 minutes
Posted by Jeff Martin on 01/28

Monday, January 30th 2012

CrossFit Kids

CrossFit Kids action

"The Gauntlet"
1.12.01


Varsity
:
42-30-18

Wall ball shots
, Boys 20 pounds/Girls 14 pounds
21-15-9

Pull-ups



Junior Varsity:

30-20-10

Wall ball shots
, Boys 14 pounds/Girls 10 pounds
21-15-9
Pull-ups



Novice
:
21-15-9

Wall ball shots
, 10 pounds
15-12-9

Pull-ups

Pack: (Not a Gauntlet division)
21-15-9

Wall ball shots
, 5-8 pounds
15-12-9

Pull-ups (Beginner and assisted okay)

Puppies: (Not a Gauntlet division)
21-15-9

Wall ball shots
, 3-5 pounds
15-12-9

Pull-ups (Beginner and assisted okay)

Wall Ball Shots:

The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. The ball must be caught. The rep is counted when the ball is caught.


Pull-Up 
:
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met: full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Remember to read or do homework when you are done with your workout
Posted by Jeff Martin on 01/29

Tuesday, January 31st 2012

CrossFit Kids

CrossFit Kids action


"The Gauntlet"
1.12.02


"Double Double"

Varsity and Junior Varsity
As Many Rounds As Possible in 7:00

10 Double Jump Burpees
20 Double Unders

Novice and Pack: (Not a Gauntlet division)
As Many Rounds As Possible in 5:00

7 Double Jump Burpees
15 Double Unders

Puppies: (Not a Gauntlet division)
As Many Rounds As Possible in 5:00

5 Double Jump Burpees
10 Double Unders

For this workout if you are unable to double under double the number of jumps and do singles.

Double-Under


This is a standard double-under in which the rope passes under the feet twice for each jump. Only successful jumps are counted, not just attempts.

Double-Jump Burpees:
The bottom of the burpee has athletes face down with the chest and thighs touching the ground. There is no requirement for how they stand up. Athletes must then jump over a hurdle or bar twice, both feet leaving the ground simultaneously. The athletes’ feet must pass over the hurdle. The rep will not count if the feet go around the hurdle or bar. Athletes can do these facing the hurdle or from the side.

Remember to read or do homework when you are done with your workout
Posted by Jeff Martin on 01/30

Wednesday, February 1st, 2012

CrossFit Kids Teen Gauntlet

CrossFit Kids action

Follow "The Gauntlet" on Facebook

"The Gauntlet at The Arnold"
Sunday, March 4th
Are you ready? Sign up here:
http://www.regonline.com/builder/site/Default.aspx?EventID=1058380


"The Gauntlet"
1.12.03


Varsity:
6 Rounds
5 Clean and jerks, Boys 135 pounds/Girls 95 pounds
Bag carry, Boys 50 pounds/Girls 40 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Junior Varsity:
6 Rounds
5 Clean and jerks, Boys 65 pounds/Girls 45 pounds
Bag carry, Boys 40 pounds/Girls 35 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Novice:
6 Rounds
5 Clean and jerks, 45 pounds
Bag carry, Boys 30 pounds/ Girls 25 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Pack: (Not a Gauntlet division)
5 Rounds
5 Clean and push presses, 15-25 pounds
Bag carry, 15-20 pounds

Bag carry is two 30' shuttles for a total of 60' each round

Puppies: (Not a Gauntlet division)
5 Rounds
5 Clean and push presses, 5-10 pounds
Bag carry, 5-10 pounds

Bag carry is two 30' shuttles for a total of 60' each round

Clean + Anyway Shoulder to Overhead:
The barbell begins on the ground. For the clean, the barbell must come up to the shoulders with a momentary pause. The overhead movement begins with the barbell racked at the shoulders. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended and the bar directly over the middle of the foot. They may press, push press, push jerk (for Novice through Varsity only), or split jerk (for Novice through Varsity only).
Note: There is no requirement that the hips and knees be open before the overhead movement begins.


Bag Carry
:
Athletes must carry a bag a required distance. Both feet and the bag must start behind the line. The bag must be shouldered during the carry. If the bag is dropped or put down during the carry, forward movement resumes at or behind the farthest point that the farthest foot has traveled. Both feet must pass the designated line and the bag must be carried across that line.


Please remember to read or study directly after you workout
Posted by Jeff Martin on 01/31

 




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