Saturday, June 2nd 2012

CrossFit Kids Preschool

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 06/01

Sunday, June 3rd 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 06/02

Monday, June 4th 2012

CrossFit Kids

CrossFit Kids action

Trinity 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"

The fastest CrossFit Kids time we have seen is 2:56 for Varsity scaling.

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 06/03

Tuesday, June 5th 2012

CrossFit Kids

CrossFit Kids action

Becca Voight and CrossFit Kids


CrossFit Kids action

CrossFit For Hope

The Penner Family - CrossFit Journal

Today practice rolling

Skill Day Homework:
Define "Hiatus"

Find the value of:
110/10 - 10 -1 =

Find a if
(a/5 - a/6) = 8

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page



Posted by Jeff Martin on 06/04

Wednesday, June 6th 2012


CrossFit Kids Teens

CrossFit Kids action

The Gauntlet - 3.12.1

"Spic and Span Fran"

WOD (Demo)

Varsity:
21-15-9
Hang squat clean and anyway overhead
, Boys 95 pounds/Girls 65 pounds
Pull ups

Junior Varsity:
15-12-9
Hang squat clean and anyway overhead
, Boys 55 pounds/Girls 45 pounds
Pull ups

Novice:
15-12-9
Hang squat clean and anyway overhead
, Boys 35 pounds/Girls 25 pounds
Pull ups

Pack: (Not a Gauntlet Division)
15-12-9
Hang squat clean and anyway overhead
, 15-20 pounds
Pull ups (Beginner or assisted okay)

Puppies:
15-12-9
Hang squat clean and anyway overhead
, 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 06/05

Thursday, June 7th 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 06/06

Friday, June 8th 2012

CrossFit Kids Teens

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 06/07

Saturday, June 9th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope

Tackling challenges in childhood Leukemia - CBS News

The Inuit Paradox Discover Magazine

Skill Day Homework:
Define "Abscond"

Solve for x;
(5x-3) < (3x+1)

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 06/08

Sunday, June 10th 2012

CrossFit Kids

CrossFit Kids action


Buy in
Varsity, Junior Varsity and Novice:
200 M
10 Squats
100 M
10 Push ups
100 M
10 Squats
200 M

Pack and Puppies:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M

Varsity:
AMRAP in 20 minutes
Sprint 100M
10 Thrusters, Boys 65 pounds, Girls 45 pounds
10 Burpees

Junior Varsity
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Novice
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Cash out:
Varsity, Junior Varsity and Novice:
1:00 total L-Sit
3 Muscle ups or Progressions

Pack and Puppies:
30 seconds total L-Sit
3 Muscle ups or Progressions
Posted by Jeff Martin on 06/09

Monday, June 11th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Vigor


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

"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.


Cash out
Varsity, Junior Varsity and Novice:
1:00 Plank hold on elbows
5 Skin the cats
1:00 Sit ups

Pack and Puppies:
:30 Plank hold on elbows
3 Skin the cats
:30 Sit ups
Posted by Jeff Martin on 06/10

Tuesday, June 12th 2012


CrossFit Kids

CrossFit Kids action
Posted by Jeff Martin on 06/11

Wednesday, June 13th 2012

CrossFit Kids

CrossFit Kids action

"Is Sugar Toxic?" - CBS News

"400 percent" by Jeff Martin

Today practice cartwheels

Skill Day Homework:
Define "Winsome"

If 30% of a number is 60, then the number is?

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page

Posted by Jeff Martin on 06/12

Thursday, June 14th 2012

CrossFit Kids Teens

CrossFit Kids action

Buy in:
Varsity, Junior Varsity and Novice:
3 x
Side shuffle 25 M => Back pedal 25 M => Side shuffle 25 M => Run 75 M => 15 squats => 10 Push ups => 5 strict pull ups

Pack and Puppies:
3 x
Side shuffle 15 M => Back pedal 15 M => Side shuffle 15 M => Run 45 M => 10 squats => 5 Push ups => 2 strict pull ups (assisted and beginner pull ups okay)

Varsity:
3 Rounds
200 M
25 Shoulder press, Boys 95 pounds/Girls 65 pounds

Junior Varsity:
3 Rounds
200 M
25 Shoulder press, 45-55 pounds

Novice:
3 Rounds
200 M
20 Shoulder press, 25-35 pounds

Pack:
3 Rounds
100 M
20 Shoulder press, 15-20 pounds

Puppies:
3 Rounds
100 M
15 Shoulder press, 3-8 pounds

Cash out
Varsity, Junior Varsity and Novice:
3 x
10' Handstand walk
25 Sit ups

Pack and Puppies:
3 x
3 Handstand attempts
10-15 sit ups
Posted by Jeff Martin on 06/13

Friday, June 15th 2012

CrossFit Kids

CrossFit Kids action

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

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

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

WOD (Demo)

"Jordan"

Varsity and Junior Varsity:
Three rounds of:
200 yard Shuttle sprint, 50 yards there and back twice
100 Double unders
50 Squats

Novice:
Three rounds of:
200 yard Shuttle sprint, 50 yards there and back twice
50 Double unders
50 Squats

Pack:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
35 Double unders or 75 single unders
35 Squats

Puppies:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
20 Double unders or 35 single unders
20 Squats

Cash out
Varsity, Junior Varsity and Novice:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Everyone:
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 06/14

Saturday, June 16th 2012

CrossFit Kids Preschool

CrossFit Kids action

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

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

WOD (Demo)

"Runny Jackie"
Our best CrossFit Kids time is 5:07 with Big Dawg scaling.

Varsity and Junior Varsity
Run 800M
50 Thrusters 45#
30 Pull ups

Novice
Run 800M
50 Thrusters 35#
30 Pull ups

Pack
Run 600M
35 Thrusters 15-20#
20 Pull ups (Beginner or assisted pull ups okay)

Puppies
Run 200-400M
25 Thrusters PVC - 15#
15 Beginner or assisted Pull ups

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

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 06/15

Sunday, June 17th 2012

CrossFit Kids Teens

CrossFit Kids action

Schools find active kids make smarter students - Star Tribune

CrossFit Kids - SAT Prep

Today play on the rings or bars

Skill Day Homework:
Define "Sacrilegious"

Find the domain of the function f(y)=(y+5)/(4-y)

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 06/16

Monday, June 18th 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 06/17

Tuesday, June 19th 2012

Crossfit Kids

CrossFit Kids action


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
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 06/18

Wednesday, June 20th 2012

CrossFit Kids

CrossFit Kids action

Trinity 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:
Three 3 minute rounds of as many reps as possible of:
10 Burpees
10 Pull ups

Rest exactly 2:00 between rounds

Novice:
Three 3 minute rounds of as many reps as possible of:
10 Burpees
10 Pull ups

Rest exactly 2:00 between rounds

Pack:
Three 3 minute rounds of as many reps as possible of:
8 Burpees
8 Pull ups (beginner or assisted okay)

Puppies:
Three 3 minute rounds of as many reps as possible of:
5 Burpees
5 Pull ups (beginner or assisted okay)

Rest exactly 2:00 between rounds

Buttercups:
Three 3 minute rounds of as many reps as possible of:
5 Squat thrusts
5 Beginner or assisted pull ups

Rest exactly 2:00 between rounds

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

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 06/19

Thursday, June 21st 2012

CrossFit Kids Teens

CrossFit Kids action

Today do one max set of pull ups

Overuse Injuries in Throwing Athletes: Not Just for Boys - Triblocal

Weight training with youngsters - Stop Sports Injuries

Skill Day Homework:
Define "

The sum of the numerator and denominator of a fraction is 18. If 3 is subtracted from the numerator and 1 is added to the denominator, it becomes 1/3. The fraction is?

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 06/20

Friday, June 22nd 2012

CrossFit Kids Teens



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
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 06/21

Saturday, June 23rd 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 06/22

Sunday, June 24th 2012

CrossFit Kids Preschool

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)


Varsity and Junior Varsity:
As many rounds as possible in 12 minutes

200m
20 Pushups
20 Toes-to-bar

Novice:
As many rounds as possible in 12 minutes

200m
15 Pushups
15 Toes-to-bar

Puppies:

As many rounds as possible in 10 minutes

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

Buttercups:
As many rounds as possible in 8 minutes

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 06/23

Monday, June 25th 2012

CrossFit Kids

CrossFit Kids action

Today practice handstand holds and walking. If you are able to do handstand push ups please complete two max sets

According to the U.S. Centers for Disease Control and Prevention (CDC), drowning is the number one cause of accidental death for infants and young children between the ages of 1-4.
WATER SAFETY INFORMATION - Infant Swimming Resource

"The shoulder and hip" - CrossFit Kids Course


Skill Day Homework:
Define "Misanthrope"

Divide 60 in the ratio (4:9). The numbers are?

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 06/24

Tuesday, June 26th 2012

CrossFit Kids Preschool

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:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, totaling 1/2 bodyweight
20 Plate lunges 45/25

Junior Varsity:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, totaling 1/2 bodyweight
20 Plate lunges, 15 pound

Novice:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, 10-15 pounds
20 Plate lunges 10 pound

Pack:
As many rounds as possible in 8:00

10 Dumbbell Thrusters, 5-8 pounds
20 Plate lunges 8-10 pound

Puppies:
As many rounds as possible in 8:00

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 06/25

Wednesday, June 27th 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 06/26

Thursday, June 28th 2012

CrossFit Kids Preschool

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

Varsity
Run 800M
50 Hang power snatches 45#
30 Burpees

Junior Varsity
Run 800M
50 Hang power snatches 35#
30 Burpees

Novice
Run 800M
50 Hang power snatches 25#
30 Burpees

Pack
Run 600M
35 Hang power snatches 15#
20 Burpees

Puppies
Run 200-400M
25 Hang power snatches PVC - 10#
15 Burpees

Cash out
Everyone:
2 x
Max Handstand hold
Max L-sit
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 06/27

Friday, June 29th 2012

CrossFit Kids

CrossFit Kids action

Practice rolling. Complete three max sets of push ups

Making the world a better place, a CrossFit Kids initiative.
Dispatch from Kenya #1

Skill Day Homework:
The young girl in the striped socks is planking. What cue would you use to improve her position?

Define "Stasis"

Jim goes from Cupertino to San Francisco at 30 miles/hr and comes back to the starting point at 70 miles/hr. What is his average speed during the whole journey?

Read for at least 30 minutes

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 06/28

Saturday, June 30th 2012

CrossFit Kids

CrossFit Kids action


Buy in:
Varsity, Junior Varsity and Novice:
3 x
Side shuffle 25 M => Back pedal 25 M => Side shuffle 25 M => Run 75 M => 15 squats => 10 Push ups => 5 strict pull ups

Pack and Puppies:
3 x
Side shuffle 15 M => Back pedal 15 M => Side shuffle 15 M => Run 45 M => 10 squats => 5 Push ups => 2 strict pull ups (assisted and beginner pull ups okay)

Varsity:
3 Rounds
300 M
5 Shoulder press, Boys 115-135 pounds/Girls 85-95 pounds

Junior Varsity:
3 Rounds
300 M
5 Shoulder press, 55-65 pounds

Novice:
3 Rounds
400 M
5 Shoulder press, 35-45 pounds

Pack:
3 Rounds
200 M
15 Shoulder press, 15-20 pounds

Puppies:
3 Rounds
150 M
15 Shoulder press, 3-8 pounds

Cash out
Varsity, Junior Varsity and Novice:
3 x
10' Handstand walk
25 Sit ups

Pack and Puppies:
3 x
3 Handstand attempts
10-15 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 06/29

Sunday, July 1st 2012

CrossFit Kids

CrossFit Kids action

Varsity, Junior Varsity and Novice:
3 x or 5:00
2 Forward rolls => Alligator crawl 25 M => Sprint 100 M => 10 Side-to-side hops each leg

Pack and Puppies
3 x or 5:00
1 Forward roll => Alligator crawl 15 M => Sprint 50 M => 5 Side-to-side hops each leg

Varsity:
AMRAP in 15 Minutes:
7 power cleans, 95#/65#
7 pull-ups
7 burpees

Junior Varsity:
AMRAP in 15 Minutes:
7 power cleans, 55#-65#
7 pull-ups
7 burpees

Novice:
AMRAP in 12 Minutes:
7 power cleans, 25#-35#
7 pull-ups
7 burpees

Pack:
AMRAP in 12 Minutes:
5 power cleans, 10#-15#
5 pull-ups (beginner or assisted OK)
5 burpees

Puppies:
AMRAP in 10 Minutes:
5 power cleans, pvc-10#
5 beginner or assisted pull-ups
5 burpees

Cash out
Varsity, Junior Varsity and Novice:
3 x
Max strict pull ups
25 sit ups

Pack and Puppies:
3 x
Max strict pull ups or monkey hang
15 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 06/30

 




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