Monday, April 2nd 2012

CrossFit Kids

CrossFit Kids action

Today spend 5 minutes working on handstands
Posted by Jeff Martin on 04/01

Tuesday, April 3rd 2012


CrossFit Kids

CrossFit Kids action


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
Posted by Jeff Martin on 04/02

Wednesday, April 4th 2012

CrossFit Kids

CrossFit Kids action


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
Posted by Jeff Martin on 04/03

Thursday, April 5th 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

Varsity
Five rounds for time of:
15 Push jerks, 135 Boys/95 Girls
5 Ice cream makers

Junior Varsity
Five rounds for time of:
15 Push jerks, 45-55
5 Ice cream makers

Novice:
Five rounds for time of:
15 Push jerks, 25-35
3 Ice cream makers

Pack:
Three rounds for time of:
15 Push presses, 10-15
3 ice cream makers or skin the cats w/ spotter

Puppies:
Three rounds for time of:
10 Shoulder presses, pvc-10
3 Skin the cats w/ spotter

Wall walk demo

Cash out
Varsity, Junior Varsity, Novice:
2 x
Max plank hold on elbows
1:00 Total time L-sit
20 yards wall walk or handstand walk

Pack and Puppies:
2 x
Max plank hold on elbows
1:00 Total time L-sit
10 yards wall walk or 20 second 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 04/04

Friday, April 6th 2012

CrossFit Kids

CrossFit Kids action

Today practice cartwheels

Skill Day Homework:
Define "Stamina"

Read for at least 30 minutes
Posted by Jeff Martin on 04/05

Saturday, April 7th 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
Posted by Jeff Martin on 04/06

Sunday, April 8th 2012

CrossFit Kids

CrossFit Kids action

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 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, 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.
Posted by Jeff Martin on 04/07

Monday, April 9th 2012

CrossFit Kids Teens

CrossFit Kids action


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 04/08

Tuesday, April 10th 2012

CrossFit Kids Teens

CrossFit Kids action

Today practice your hollow body position. Hollow rocks are a great way to do this.

Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 04/09

Wednesday, April 11th 2012

CrossFit Kids

CrossFit Kids action

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:
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 04/10

Thursday, April 12th 2012

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:
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 04/11

Friday, April 13th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope
Registration opens April 26th

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 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 04/12

Saturday, April 14th 2012

CrossFit Kids

CrossFit Kids action

Tips and Tricks
The roll up push up progression


Today practice handstands and handstand walking

Skill Day Homework
Read for at least 30 minutes today.
Posted by Jeff Martin on 04/13

Sunday, April 15th 2012

CrossFit Kids

CrossFit Kids action


"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

Jesse Llopis
10:10
240 pound squat clean

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'

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 04/14

Monday, April 16th 2012

CrossFit Kids HQ
The Correct Angry Gorilla Position

CrossFit Kids actionCrossFit Kids action



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

Jesse Llopis 6:14

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 04/15

Tuesday, April 17th 2012

CrossFit Kids

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 (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.
Posted by Jeff Martin on 04/16

Wednesday, April 18th 2012

CrossFit Kids Teens

CrossFit Kids action

Today practice planks

Skill Day Tips and Tricks:
Fair warning thrusters are coming soon. Here is a tip on how to stop the common problem of crashing.



Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 04/17

Thursday, April 19th 2012

CrossFit Kids Preschool

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 or row 5K

Junior Varsity:
Run or row 3K

Novice:
Run or row 2K

Pack:
Run or row 1K

Puppies:
Run or row 500M

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 04/18

Friday, April 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

WOD (Demo)

"Ella"

Varsity:
5 Rounds

10 Power Snatches, Boys 95 pounds/Girls 65 pounds
10 Box Jumps, Boys 36"/Girls 30"

Darby Nelson - 9:54

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 04/19

Saturday, April 21st 2012

CrossFit Kids

CrossFit Kids action

Varsity, Junior Varsity, 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

Varsity:
5 rds
10 Dumbbell Thrusters, totaling 1/2 bodyweight
20 Plate lunges 45/25

Junior Varsity:
5 rds
10 Dumbbell Thrusters, totaling 1/2 bodyweight
20 Plate lunges, 15 pound

Duncan Martin - 11:03
25 pound Dumbells/15 pound plate


Novice:
5 rds
10 Dumbbell Thrusters, 10-15 pounds
20 Plate lunges 10 pound

Pack:
3 rds
10 Dumbbell Thrusters, 5-8 pounds
20 Plate lunges 8-10 pound

Puppies:
3 rds
10 Dumbbell Thrusters, 3-5 pounds
20 Walking lunges

Varsity, Junior Varsity, 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:
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 04/20

Sunday, April 22nd 2012

CrossFit Kids

CrossFit Kids action

Today spend some time playing on the bars or rings

Skill Day Homework:
Define "Zenith"

Read for at least 30 minutes today
Posted by Jeff Martin on 04/21

Monday, April 23rd 2012

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:
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 04/22

Tuesday, April 24th 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:
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 04/23

Wednesday, April 25th 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.

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 04/24

Thursday, April 26th 2012

CrossFit Kids

CrossFit Kids action

Today practice walking on a balance beam. If you don't have a 4 x 4 will do in a pinch.

Skill Day Homework:
What is the mathematical equation for power.

Read for at least 30 minutes today

Posted by Jeff Martin on 04/25

Friday, April 27th 2012

CrossFit Kids

CrossFit Kids action


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
Posted by Jeff Martin on 04/26

Saturday, April 28th 2012

CrossFit Kids

CrossFit Kids action


"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


Posted by Jeff Martin on 04/27

Sunday, April 29th 2012

CrossFit Kids

CrossFit Kids action

"The Gauntlet 1.12.04"

"Walking Cindy"


Varsity and Junior Varsity:

AMRAP in 12 minutes

5 Pull-ups
10' 
Handstand walk

15 Squats

Nick Battaglia - 17 rounds

Jessie Bradley - 13 rds + 5 pull ups + Handstand walk + 4 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

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 04/28

Monday, April 30th 2012

CrossFit Kids

CrossFit Kids action

Today practice cartwheels

Skill Day Homework:

Read for at least 30 minutes today

Posted by Jeff Martin on 04/29

Tuesday, May 1st 2012

CrossFit Kids

CrossFit Kids actionCrossFit 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, 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 04/30

 




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