CrossFit Kids | Forging the Future of Fitness

Thursday, February 2nd 2012

CrossFit Kids Gauntlet

CFK Teen Competition "The Gauntlet"

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

Tips and Tricks:
Fixing sliding

Today practice forward rolls and cartwheels

Skill Day Homework:
Define "Hegemony"
Read for at least 30 minutes

Posted by Jeff Martin on 02/01

Friday, February 3rd 2012

CrossFit Kids Gauntlet

CrossFit Kids and Teen Competitions " The Gauntlet"

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

Varsity and Junior Varsity:
 AMRAP in 12 minutes 
5 Pull-ups
10'  Handstand walk 
15 Squats

  Novice: 
AMRAP in 12 minutes
 5 Pull-ups
20'  Bear crawl 
15 Squats

Pack and Puppies: (Not a Gauntlet division)
AMRAP in 8-10 minutes
 5 Pull-ups (Beginner or assisted okay)
20'  Bear crawl 
15 Squats

Remember to do your homework or read directly after your workout

Posted by Jeff Martin on 02/02

Saturday, February 4th 2012

CrossFit Kids

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"
1.12.05

"Showdown"

Varsity:
Five rounds
3 Power snatches
10 Knees to elbows

Junior Varsity:
Five rounds
3 Power snatches
7 Knees to elbows

Novice:
Five rounds
3 Power snatches
7 Knees to elbows

Pack: (Not Gauntlet Divisions)
Five rounds
3 Power snatches
5 Knees to elbows (Or as high as able)

Puppies: (Not Gauntlet Divisions)
Five rounds
3 Power snatches
5 Knees to elbows (Or as high as able)

Remember to read or study directly after working out

Posted by Jeff Martin on 02/03

Sunday, February 5th 2012

CrossFit Kids

Today practice L Sits

Posted by Jeff Martin on 02/04

Monday, February 6th 2012

CrossFit Kids

Today practice handstands and handstand walking.

Posted by Jeff Martin on 02/05

Tuesday, February 7th 2012

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 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 02/06

Wednesday, February 8th, 2012

CrossFit Kids

The Gauntlet
Would you like to compete in "The Gauntlet"? If you are 13-18 and still in high school, you can compete in the CFK Teen Competition-"The Gauntlet". We are coming to Ohio for our next competition March 4th at the Arnold.
Register now to reserve your spot at: "The Gauntlet 3.12"

Buy in Demo

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

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

WOD (Demo)

Varsity and Junior Varsity:
5 Rounds

5 Combo Pull up/Flying pull ups
10' Handstand walk
20 Double unders

Novice:
5 Rounds

5 Combo Pull up/Flying pull ups
10' Handstand walk
20 Double unders

Pack:
3 Rounds

5 Pull ups (Beginner or assisted okay)
10' Handstand walk or 20' Bear Crawl
20 Double unders or 40 Single unders

Puppies:
3 Rounds

5 Pull ups (Beginner or assisted okay)
5' Handstand walk or 10' Bear Crawl
10 Double unders or 20 Single unders

Cash out
Big Dawgs and the Porch:
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:
Post your workout results to the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/07

Thursday, February 9th 2012

CrossFit Kids Preschool

Buy in Demo

Buy in
Big Dawgs and The Porch:
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

"Farm Boy Strong"

Big Dawgs:
Move 300 pounds 50 meters. Return it to the starting point and stack it neatly.

The Porch:
Move 200 pounds 50 meters. Return it to the starting point and stack it neatly.

Pack:
Move 100 pounds 50 meters. Return it to the starting point and stack it neatly.

Puppies:
Move 75 pounds 25 meters. Return it to the starting point and stack it neatly.

Cash Out
Big Dawgs and The Porch:
Handstand hold a total of 1:30

Pack and Puppies:
Handstand hold a total of 45 seconds

Posted by Jeff Martin on 02/08

Friday, February 10th 2012

CrossFit Kids

Follow "The Gauntlet" on Facebook

Skill Day Tips and Tricks:
Programming for a large group

Today practice cartwheels

Skill Day Homework:
Read for at least 30 minutes

Posted by Jeff Martin on 02/09

Saturday, February 10th 2012

CrossFit Kids Preschool

The Gauntlet
Would you like to compete in "The Gauntlet"? If you are 13-18 and still in high school, you can compete in the CFK Teen Competition-"The Gauntlet". We are coming to Ohio for our next competition March 4th at the Arnold.
Register now to reserve your spot at: "The Gauntlet 3.12"

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)

Varsity and Junior Varsity:
AMRAP in 12 minutes of:

5 Handstand Push ups
10 Pull ups
15 Squats

Novice:
AMRAP in 10 minutes of:

3 Handstand Push ups
6 Pull ups
12 Squats

Pack:
AMRAP in 10 minutes of:

3 Barrier Handstand Push ups
6 Pull ups (assisted or beginner okay)
12 Squats

Puppies:
AMRAP in 8 minutes of:

3 Bridged Handstand Push ups
6 Pull ups (assisted or beginner okay)
12 Squats

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 danell on 02/10

Sunday, February 12th 2012

CrossFit Teens

Posted by danell on 02/11

Monday, February 13th 2012

CrossFit Kids

CF Sri Ram Ashram, Haridwar India

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, 30"
800M
50 Box Jumps, 30"

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 and 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:
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 02/12

Tuesday, February 14th 2012

CrossFit Kids

Skill Day Tips and Tricks:
Engaging kids with partner WOD's

Today play on the bars or rings for ten minutes

Skill Day Homework:
Define "Refract"
Post your answer on the CrossFit Kids Facebook page!

Read for at least 30 minutes today.

Posted by Jeff Martin on 02/13

Wednesday, February 15th, 2012

CrossFit Kids Preschool

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 02/14

Thursday, February 16th 2012

CrossFit Kids - "The Gauntlet"

The Gauntlet
Test yourself, sign up for "The Gauntlet"? If you are 13-18 and still in high school, you can compete in the CFK Teen Competition-"The Gauntlet". We are coming to Ohio for our next competition March 4th at the Arnold.
Register now to reserve your spot at: "The Gauntlet 3.12"

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)

Varsity
Every minute on the minute for 15 minutes perform
3 Cleans, Boys 95 pounds/Girls 65 pounds
3 Box jumps, Boys 42"/Girls 36"

Junior Varsity:
Every minute on the minute for 15 minutes perform
3 Cleans, Junior Varsity#
3 Box jumps, 24"

Novice:
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
Varsity, Junior Varsity, Novice:
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:
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 02/15

Friday, February 17th 2012

CrossFit Kids Preschool

The Gauntlet
Test yourself, sign up for "The Gauntlet"? If you are 13-18 and still in high school, you can compete in the CFK Teen Competition-"The Gauntlet". We are coming to Ohio for our next competition March 4th at the Arnold.
Register now to reserve your spot at: "The Gauntlet 3.12"

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:
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 02/16

Saturday, February 18th 2012

CrossFit Kids Preschool

Today practice rolling and handstands

Posted by Jeff Martin on 02/17

Sunday, February 19th 2012

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:
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 02/18

Monday, February 20th 2012

CrossFit Kids

WHAT FACTORS CAUSE OVERUSE INJURIES?
Training errors are the most common cause of overuse injuries. These errors involve rapid acceleration of the intensity, duration, or frequency of activity. Overuse injuries also happen in people who are returning to a sport or activity after injury and try to make up for lost time by pushing themselves to achieve the level of participation they were at before injury. Proper technique is critical in avoiding overuse injuries, as slight changes in form may be the culprit. For this reason, coaches, athletic trainers, and teachers can play a role in preventing recurrent overuse injuries.......... Head over to the CrossFit Kids Facebook page to read the rest of this Stop Sports Injuries article

Buy in (Demo)
Varsity, Junior Varsity, 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:
30 Muscle ups

Junior Varsity:
20 Muscle ups

Novice:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
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, 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:
Post your WOD results to the CrossFit Kids Facebook page

Remember to study or read for 15 minutes directly following your workout.

Posted by Jeff Martin on 02/19

Tuesday, February 21st 2012

CrossFit Kids

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

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

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

WOD (Demo)

From the archives (Demo)

"Diane"

Varsity:
21-15-9
Deadlift, Boys 225 pounds/Girls 165 pounds
Handstand push ups

Junior Varsity:
21-15-9
Deadlift, 115-125
Handstand push ups

Novice:
21-15-9
Deadlift, 75-95
Handstand push ups

Pack:
15-12-9
Deadlift, 20-30
Handstand push ups (Progressions okay)

Puppies:
15-12-9
Deadlift, 5-15
Handstand push ups (Progressions okay)

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit

Everyone:
Post your WOD results to the CrossFit Kids Facebook page

Remember to study or read for 15 minutes directly following your workout.

Posted by Jeff Martin on 02/20

Wednesday, February 22nd, 2012

CrossFit Kids

Today play on the bars or rings, or maybe climb a rope. Have fun.

Skill Day Tips and Tricks:
Using the Theoretical Hierarchy of Development to talk about nutrition with teens.

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

Posted by Jeff Martin on 02/21

Thursday, February 23rd, 2012

CrossFit Kids

"Studies from the American Academy of Pediatrics Council on Sports Medicine and Fitness show children who play multiple sports have fewer injuries and continue to play longer and at higher levels than children who specialize in one sport before puberty."
From StopSportsInjuries.org

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 walk 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:
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 02/22

Friday, February 24th 2012

CrossFit 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, 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:
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 02/23

Saturday, February 25th 2012

CrossFit Kids

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:
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 02/24

Sunday, February 26th 2012

CrossFit Kids

Skill Day Tips and Tricks:
Teaching the hang power clean

Skill Day Homework:
Define "Mannered"

Read for at least 30 minutes today

Post your answer to the CrossFit Kids Facebook page

Posted by Jeff Martin on 02/25

Monday, February 27th 2012

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

"Maggie"

WOD (Demo)

Varsity:
7 Rounds

Run 200 M
7 Thrusters, Boys 95 pounds, Girls 65 pounds

Junior Varsity:
7 Rounds

Run 200 M
7 Thrusters, 55-65 pounds

Novice:
7 Rounds

Run 200 M
7 Thrusters, 35-45 pounds

Pack:
7 Rounds

Run 100 M
7 Thrusters, 10-20#

Puppies:
7 Rounds

Run 50 M
7 Thrusters, 3-5# dumbbells

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 02/26

Tuesday, February 28th 2012

CrossFit Kids

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)

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

Novice:
3 rounds
35 Wall Ball, 8-10#
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)

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

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

Cash out
Everyone:
Max L-sit
Max handstand hold

Everyone:
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 02/27

Wednesday, February 29th, 2012

CrossFit Kids

"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:
As Many Rounds As Possible in 5:00

7 Double Jump Burpees
15 Double Unders

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.

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 02/28

Thursday, March 1st, 2012

CrossFit Kids at the Arnold 2011

Skill Day Tips and Tricks:
Preparing kids for more than the WOD.

Today practice handstands and handstand walking

Skill Day Homework:
Read for at least 30 minutes today

Posted by Jeff Martin on 02/29