Friday, March 2nd 2012

CrossFit Kids at the Arnold 2011



"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.

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Saturday, March 3rd 2012

CrossFit Kids at the Arnold 2011




"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

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Sunday, March 4th 2012

CrossFit Kids at the Arnold 2011





"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.

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Monday, March 5th 2012

CrossFit Kids at the Arnold 2011



Today practice rolling

Skill Day Tips and Tricks:
Highlight from "The Gauntlet"- 3.12.1 - at The Arnold

Tueday, March 6th 2012

CrossFit Kids - The Gauntlet



The Gauntlet - 3.12.1

"Spic and Span Fran"

WOD (Demo)

Varsity:
21-15-9
Hang Power Cleans, Boys 95 pounds/Girls 65 pounds
Pull ups

Junior Varsity:
15-12-9
Hang Power Cleans, Boys 55 pounds/Girls 45 pounds
Pull ups

Novice:
15-12-9
Hang Power Cleans, Boys 35 pounds/Girls 25 pounds
Pull ups

Pack: (Not a Gauntlet Division)
15-12-9
Hang Power Cleans, 15-20 pounds
Pull ups (Beginner or assisted okay)

Puppies:
15-12-9
Hang Power Cleans, 3-8 pounds
Pull ups (Beginner or assisted okay)

Hang squat clean and anyway overhead

The barbell goes from the waist to overhead with athletes passing through a full squat position while the barbell is racked on the shoulders. The movement has three key points: (1) The barbell starts at the waist. (2) Athletes achieve a full squat with hips below knees. (3) The barbell is locked out overhead with the hips, knees and arms fully extended; the bar directly over the heels; and heels in contact with the ground. The movement can be performed as a hang-squat-clean-thruster, a hang-power-clean-front-squat-split-jerk (for Novice through Varsity Only), or anything in between as long as the three key points are hit.


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

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Wednesday, March 7th 2012

CrossFit Kids- The Gauntlet



Cole Dick - 480 pounds

The Gauntlet - 3.12.2

"The Walking Dead"

Varsity:
10 minutes to get a max deadlft
(Max is set when mechanics break down or the lift becomes unsafe in anyway.)
1:00 rest
5 Rounds
5 Deadlifts, Boys 225 pounds/Girls 165 pounds
15’ Handstand Walk


Junior Varsity:
5 Rounds
5 Deadlifts, Boys 115 pounds/Girls 75 pounds
15’ Handstand Walk

Novice:
5 Rounds
5 Deadlifts, Boys 65 pounds/Girls 45 Pounds
15’ Handstand Walk

Pack:
5 Rounds
5 Deadlifts, 15-25 pounds
10’ Handstand Walk

Puppies:
5 Rounds
5 Deadlifts, 5-10 pounds
10’ Handstand Walk

**** if you cannot handstand walk, please sub bear crawls

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Thursday, March 8th, 2012

CrossFit Kids- The Gauntlet




The Gauntlet - 3.12.3

"Last Man Standing - 3.12"

Varsity:
With a continuously running clock do one overhead squat and one box jump the first minute, two overhead squats and two box jumps the second minute, three overhead squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Boys 95 pounds/24" Box
Girls 65 pounds/24" Box


Junior Varsity:
With a continuously running clock do one overhead squat and one box jump the first minute, two overhead squats and two box jumps the second minute, three overhead squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Boys 55 pounds/20" Box
Girls 45 pounds/20" Box


Novice:
With a continuously running clock do one overhead squat and one box jump the first minute, two overhead squats and two box jumps the second minute, three overhead squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Boys 35 pounds/20" Box
Girls 25 pounds/20" Box


Pack:
With a continuously running clock do one front squat and one box jump the first minute, two front squats and two box jumps the second minute, three front squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Use 10-15 pounds
12-15" box


Puppies:
With a continuously running clock do one front squat and one box jump the first minute, two front squats and two box jumps the second minute, three front squats and three box jumps the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Use pvc-5 pounds
12" box


Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Friday, March 9th 2012

CrossFit Kids



Today practice handstand walking

CrossFit Kids Skill Day
Tips and Tricks:
A look at "The Walking Dead"
Gauntlet 3.12.2

Junior Varsity


Varsity


Skill Day Homework:
Today read for at least 30 minutes

Saturday, March 10th 2012

CrossFit Kids-The Gauntlet



Big Dawgs and The Porch:
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

CrossFit Open WOD 12.3

WOD (Demo)

Varsity:
As Many Rounds As Possible in 18 minutes of:
15 Box Jumps, Boys 24"/Girls 20"
12 Push Press, Boys 115 pounds/Girls 75 pounds
9 Toes to Bar

Junior Varsity:
As Many Rounds As Possible in 18 minutes of:
15 Box Jumps, Boys 24"/Girls 20"
12 Push Press, Boys 75 pounds/Girls 45 pounds
9 Toes to Bar

Novice:
As Many Rounds As Possible in 15 minutes of:
15 Box Jumps, Boys 20"/Girls 20"
12 Push Press, Boys 45 pounds/Girls 30 pounds
9 Toes to Bar

Pack:
As Many Rounds As Possible in 12 minutes of:
15 Box Jumps, 15"-20"
12 Push Press, 10-15 pounds
9 Hanging Leg Raises

Puppies:
As Many Rounds As Possible in 8-10 minutes of:
15 Box Jumps, 12"
12 Push Press, 3-8 pounds
9 Hanging Knee Raises

Cash out
Varsity, junior Varsity and Novice:
3:00
Max handstand hold then use the remaining time to do as many single leg side to side hops as you are able to

Pack and Puppies:
1:30
Max handstand hold then use the remaining time to do as many single leg side to side hops as you are able to

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Sunday, March 11th 2012

CrossFit Kids- The Gauntlet




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:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Monday, March 12th 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:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Tuesday, March 13th 2012

CrossFit Kids



Today practice double unders

CrossFit Kids Skill Day
Tips and Tricks:
A look at "Last Man Standing"
Gauntlet 3.12.3



Skill Day Homework:
In mathematical terms, define "work"

Read for at least 30 minutes

Wednesday, March 14th 2012

CrossFit Kids




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.

Thursday, March 15th, 2012

CrossFit Kids



Today make an obstacle course and run through it. We put handstand push ups or push ups, pull ups and squats in ours. Here is a vid to give you some ideas.

WOD (Demo)

Everyone:
Post what you came up with to the CrossFit Kids Facebook page

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

Friday, March 16th 2012

CrossFit Kids



Buy in (Demo)
Varsity, Junior Varsity and Novice:
3x
Army crawl 20M => Bear crawl 20 M => sprint 100 M => 15 Side to side hops

Pack and Puppies:
3x
Army crawl 10M => Bear crawl 10 M => sprint 50 M => 10 Side to side hops

WOD (Demo)

Varsity:
As many rounds as possible in 10 minutes
Boys 95 pounds/Girls 65 pounds

3 Power cleans
3 Hang squat cleans
3 Squat cleans
30 Double unders

Junior Varsity:
As many rounds as possible in 10 minutes
Boys 65 pounds/Girls 55 pounds

3 Power cleans
3 Hang squat cleans
3 Squat cleans
30 Double unders

Novice:
As many rounds as possible in 10 minutes
Boys 45 pounds/Girls 35 pounds

3 Power cleans
3 Hang squat cleans
3 Squat cleans
30 Double unders

Pack:
As many rounds as possible in 10 minutes
Use 10-20 pounds

3 Power cleans
3 Hang squat cleans
3 Squat cleans
30 Double unders/ or tuck jumps

Puppies:
As many rounds as possible in 8 minutes
Use 3-8 pounds

3 Power cleans
3 Hang squat cleans
3 Squat cleans
30 Double unders/ or tuck jumps

Cash out
Varsity, Junior Varsity and Novice:
3 Kick overs
3 Skin the cats
20 Toes to bar
Balance on a single leg as long as possible

Pack and Puppies:
3 Kick overs
3 Skin the cats
10 Toes to bar
Balance on a single leg as long as possible


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

Saturday, March 17th 2012

CrossFit Kids Teens



Today practice cartwheels or rolling

Skill Day Homework:
Today read for at least 30 minutes

Sunday, March 18th 2012

CrossFit Kids Teens



Buy in (Demo)

Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

Pack and Puppies:
2 x
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault


CrossFit Open WOD 12.4

WOD (Demo)

Varsity:
As Many Rounds As Possible in 12 minutes of:
150 Wall Ball, Boys 20# - 10' Target/Girls 14# - 9' Target
90 Double unders
30 Muscle ups

Junior Varsity:
As Many Rounds As Possible in 12 minutes of:
150 Wall Ball, Boys 14# - 8' Target/Girls 10# - 8' Target
90 Double unders
30 Muscle ups

Novice:
As Many Rounds As Possible in 12 minutes of:
150 Wall Ball, Boys 10# - 8' Target/Girls 8# - 8' Target
90 Double unders
30 Pull ups

Pack:
As Many Rounds As Possible in 10 minutes of:
100 Wall Ball, 5-8# Ball/6-8' Target
50 Double unders (or side to side hops)
25 Pull ups (Beginner or assisted okay)

Puppies:
As Many Rounds As Possible in 8 minutes of:
75 Wall Ball, 3-5# Ball/5-6' Target
35 Double unders (or side to side hops)
25 Pull ups (Beginner or assisted okay)

Cash out
Big Dawgs and The Porch:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

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

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

Monday, March 19th 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

Tuesday, March 20th 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

Wednesday, March 21st 2012

CrossFit Kids Teens



Today practice handstand holds

Skill Day Homework:

Define Cardiovascular/Respiratory endurance

Read for at least 30 minutes

Thursday, March 22nd, 2012

CrossFit Kids



Buy in (Demo)

Varsity, Junior Varsity and Novice:
3x
1:00 Medicine ball cleans
1:00 Double under practice

Pack and Puppies:
2x
1:00 Medicine ball cleans
1:00 Double under practice

WOD (Demo)

"The Brothers"

Varsity
AMRAP in 12
3 Front squats, Boys 155#/Girls 115#
10 Pull ups
15 Double unders

Junior Varsity:
3 Rounds
3 Front squats, 65-75#
10 Pull ups
15 Double unders

Novice:
3 Rounds
3 Front squats, 35-45#
10 Pull ups
15 Double unders

Pack:
3 Rounds
3 Front squats, 15-20#
10 Pull ups(Beginner or assisted pull ups okay)
15 Double unders

Puppies:
3 Rounds
3 Front squats, pvc-5#
10 Pull ups (Beginner or assisted pull ups okay)
15 Double unders

***** Sub side to side hops if you are unable to do double unders

Varsity, Junior Varsity and Novice:
4 x
Basic Dot Drill, 10 times
Max T plank holds
Max L sit

Pack and Puppies:
3 x
Basic Dot Drill, 10 times
Max T plank holds
Max L sit

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

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

Friday, March 23rd 2012

CrossFit Kids




Buy in (Demo)

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)

Varsity
Every minute on the minute for 15 minutes perform
3 Cleans, Boys 135 pounds/Girls 95 pounds
3 Box jumps, Boys 42"/Girls 36"

Junior Varsity:
Every minute on the minute for 15 minutes perform
3 Cleans, 45-55#
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 and 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 WOD results to the CrossFit Kids Facebook page

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

Saturday, March 24th 2012

CrossFit Kids




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
Boys 20 pound wall ball/Girls 14 pound wall ball

Junior Varsity:
AMRAP in 12 minutes
12-15# wall ball

Novice:
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

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

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

Sunday, March 25th 2012

CrossFit Kids



CrossFit Spring Branch Kids

Today practice handstands.

Skill Day Homework:
Today read for at least 30 minutes

Monday, March 26th 2012

CrossFit Kids



CrossFit BNI 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

Tuesday, March 27th 2012

CrossFit Teen on 12.4




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 (wmv) (mov)

Varsity
Five rounds for time of:
20 Back squats, 135 Boys/95 Girls
Handstand walk 20 yards

Big Dawgs
Five rounds for time of:
20 Back squats, 45-55
Handstand walk 10 yards

The Porch:
Five rounds for time of:
20 Back squats, 25-35
Handstand or wall walk 10 yards

Pack:
Three rounds for time of:
20 Back squats, 10-15
Wall walk 10 yards

Puppies:
Three rounds for time of:
20 Back squats, pvc-10
Handstand hold, 20 seconds

Wall walk demo

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.

Wednesday, March 28th 2012

CrossFit Kids



Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

WOD (Demo)

Varsity:
3 Rounds
50 M Prowler push
5 Hang power snatch, Boys 95/Girls 65
10 Burpees

Big Dawgs:
3 Rounds
50 M Prowler push
5 Hang power snatch, 45-55#
10 Burpees

The Porch:
3 Rounds
50 m Prowler push
5 Hang power snatch, 25-35#
10 Burpees

Pack:
3 Rounds
35 m Prowler push
5 Hang power snatch, 10-15#
10 Burpees

Puppies:
3 Rounds
20 m Prowler push
5 Hang power snatch, pvc-8#
10 Burpees

Cash out
Big Dawgs and The Porch:
L sit total of 1:00
25 toes to bar

Pack and Puppies:
L sit total of 30 seconds
25 toes to bar

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

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

Thursday, March 29th, 2012

CrossFit Kids



Today practice rolling both front and back

Skill Day Homework:
Today please read for at least 30 minutes

Friday, March 30th 2012

CrossFit Kids Teen




Buy in (Demo)
Big Dawgs and The Porch:
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

Movement Demo
Sumo Deadlift High Pull
Thruster

Varsity
21-15-9
Sumo Deadlift High Pull, Boys 95 pounds/Girls 65 pounds
Thrusters, Boys 95 pounds/Girls 65 pounds

Junior Varsity
21-15-9
Sumo Deadlift High Pull, 45-55 pounds
Thrusters, 45-55 pounds

Novice
21-15-9
Sumo Deadlift High Pull, 25-35 pounds
Thrusters, 25-35 pounds

Pack:
21-15-9
Sumo Deadlift High Pull, 10-15 pounds
Thrusters, 10-15 pounds

Puppies:
21-15-9
Sumo Deadlift High Pull, pvc-5 pounds
Thrusters, pvc-5 pounds

Cash out
Big Dawgs and The Porch:
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

Saturday, March 31st 2012

CrossFit Kids




Buy in (Demo)

Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

Pack and Puppies:
2 x
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

WOD (Demo)

"Jumpy Nicole"

Varsity
Complete as many rounds in 20 minutes as you can of:
30 Box Jumps, Boys 36"/Girls 24"
Max rep Pull-ups

Post number of pull ups to comments

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
30 Box Jumps, 24"
Max rep Pull-ups

Post number of pull ups to comments

The Porch:
Complete as many rounds in 12 minutes as you can of:
30 Box Jumps, 20"
Max rep Pull-ups

Post number of pull ups to comments

Pack:
Complete as many rounds in 10 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Pull-ups (assisted or beginner pull ups okay)

Post number of pull ups to comments

****Jumping pull ups are NOT to be used in this workout.

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

Sunday, April 1st 2012

CrossFit Kids



CrossFit BNI Kids


"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

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

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