Wednesday, May 2nd 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 05/01

Thursday, May 3rd 2012

CrossFit Kids

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 05/02

Friday, May 4th 2012

CrossFit Kids

CrossFit Kids action

Today practice handstands

Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 05/03

Saturday, May 5th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Devotion Kids


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:
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 05/04

Sunday, May 6th 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 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:
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 05/05

Monday, May 7th 2012

CrossFit Kids

CrossFit Kids action


Varsity, Junior Varsity and Novice:
3 x or 5:00
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

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

Varsity:
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Junior Varsity:
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Novice:
Three rounds for time of:
Run 600 meters
Rest 2 minutes

Pack:
Three rounds for time of:
Run 400 meters
Rest 2 minutes

Puppies:
Three rounds for time of:
Run 200 meters
Rest 2 minutes

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 workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 05/06

Tuesday, May 8th 2012

CrossFit Kids

CrossFit Kids action

Today practice kick overs or pull overs

Skill Day Homework
What is the difference between work and power? Post your answer to the CrossFit Kids Facebook page.

Read for at least 30 minutes
Posted by Jeff Martin on 05/07

Wednesday, May 9th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Devotion Kids


Buy in:
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

"Jenny and Charity"

WOD (Demo)

Varsity
AMRAP in 20 Minutes:
3 Muscle ups
6 Power Clean and Jerks, Boys 95 pounds/Girls 65 pounds
9 Wall Ball, Boys 20 pound/Girls 14 pound

Junior Varsity:
AMRAP in 15 Minutes:
3 Muscle ups
6 Power Clean and Jerks, 45#
9 Wall Ball, 14# (8' target)

Novice:
AMRAP in 15 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks, 20-25#
9 Wall Ball, 10-12# (7-8' target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Push Presses, 10-15#
9 Wall Ball, 8-10# (6-7' target)

Puppies:
AMRAP in 10 Minutes:
3 Muscle ups (Seated, Jumping, or Squat okay)
6 Power Clean and Push Presses, pvc-5#
9 Wall Ball, 3-5# (5-6' target)

Cash out:
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 05/08

Thursday, May 10th 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 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
Posted by Jeff Martin on 05/09

Friday, May 11th 2012

CrossFit Kids Preschool

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
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.
Posted by Jeff Martin on 05/10

Saturday, May12th 2012

CrossFit Kids

CrossFit Kids action

Today practice rolling

Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 05/11

Sunday, May 13th 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! (When you can no longer make the required repetitions in a minute, you are done)

Varsity:
Boys 95 pounds/ Girls 65 pounds

Junior Varsity:
55 pounds

Novice:
45 pounds

Pack:
15-20 pounds

Puppies:
5-10

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 05/12

Monday, May 14th 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:
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 05/13

Tuesday, May 15th 2012

CrossFit Kids

CrossFit Kids action

Buy in (Demo)
Varsity, Junior Varsity, Novice:
3 x
35 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

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

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

WOD (Demo)

"Courtney"

Varsity and Junior Varsity:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 24"

Novice:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 15- 20"

Puppies:
As Many Rounds As Possible in 12 Minutes of:

6 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12"


Cash out
Varsity, Junior Varsity, Novice:
Max plank hold on elbows
1:00 Total time L-sit

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


Everyone:
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 05/14

Wednesday, May 16th 2012


CrossFit Kids

CrossFit Kids action

Today practice rolling

Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 05/15

Thursday, May 17th 2012

CrossFit Kids

CrossFit Kids action


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
Posted by Jeff Martin on 05/16

Friday, May 18th 2012


CrossFit Kids Teens

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity and Novice:
2 x
Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M

Pack and Puppies:
2 x
Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M

Varsity:
Run 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
Posted by Jeff Martin on 05/17

Saturday, May19th 2012


CrossFit Kids

CrossFit 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 05/18

Sunday, May 20th 2012

CrossFit Kids Teens

CrossFit Kids action

Today practice handstands and handstand walking

Skill Day Homework:
Read for at least 30 minutes.
Posted by Jeff Martin on 05/19

Monday, May 21st 2012

CrossFit Kids Teens



CrossFit Kids action

Practice CF 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 05/20

Tuesday, May 22nd 2012

CrossFit Kids Teens

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:
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 05/21

Wednesday, May 23rd 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

"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

Everyone:
Post your workout results on our Facebook page
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 05/22

Thursday, May 24th 2012


CrossFit Kids

CrossFit Kids action

Today practice planking. Play plank wars or plank tag

Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 05/23

Friday, May 25th 2012


CrossFit Kids

CrossFit Kids action


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 05/24

Saturday, May 26th 2012

CrossFit Kids

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 05/25

Sunday, May 27th 2012

CrossFit Kids

CrossFit Kids action


Buy in (Demo)
Varsity, Junior Varsity, Novice:
3 x
5 Box jump snake => 5 Jump to support => 5 Cartwheels

Pack and Puppies:
3 x
3 Box jump snake => 3 Jump to support => 3 Cartwheels

WOD (Demo)

"Keegan"

Varsity and Junior Varsity:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Novice:
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies:

4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups:
3 rounds

100m
10 Pushups
10 Knee-ups

Cash out
Varsity, Junior Varsity, Novice:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

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


Everyone:
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 05/26

Monday, May 28th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Sri Ram

Today, play on the rings or bars

Skill Day Homework:
Read for at least 30 minutes today
Posted by Jeff Martin on 05/27

Tuesday, May 29th 2012

CrossFit Kids

CrossFit Kids action


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 05/28

Wednesday, May 30th 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 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 05/29

Thursday, May 31st 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:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 05/30

Friday, June 1st 2012

CrossFit Kids

CrossFit Kids action

Today play on the bars or rings. Practice kipping.

Skill Day Homework:
Read for at least 30 minutes
Posted by Jeff Martin on 05/31

 




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