Monday, July 2nd 2012


CrossFit Kids

CrossFit Kids action

AKP CrossFit

Buy In -

Varsity, Junior Varsity and Novice
3 x or 5:00
Bear crawl => agility ladder => 25m sprint => 25m carioca => basic dot drill 10 times => vault

Pack and Puppies
3 x or 5:00
Bear crawl => agility ladder => 25m sprint => 25m carioca => basic dot drill 10 times => vault
* If you don’t have a vault, have athletes perform 3 broad jumps

WOD -
Varsity:
5 Rounds
10 wall ball shots to 10’ target, 20#/14#
12 toes-to-bar
100 M run

Junior Varsity:
5 Rounds
10 wall ball shots to 8’ target, 14#/10#
12 toes to bar
100 M run

Novice:
5 Rounds
10 wall ball shots to 8’ target, 10#/8#
15 sit-ups
100 M run

Pack:
3 Rounds
10 wall ball shots to 8’ target, 6#-10#
15 sit-ups
100 M run

Puppies
3 Rounds
10 wall ball shots to 6’-8’ target, 4#-8#
12 sit-ups
100 M run

Cash Out –
Varsity, Junior Varsity and Novice
3 x
Ring handstand holds (with 2 spotters)

Pack and Puppies
3 x
Handstand holds against wall (with spotter)

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 07/01

Tuesday, July 3rd 2012


CrossFit Kids Preschool

CrossFit Kids action

Today, completely unloaded, practice a good overhead position.

Meet Kate, a remarkable young lady. (wmv) (mov) (HD mov)

A Dangerous Game: Student Athletes and Head Trauma

Skill Day Homework:
If this youngster was in your CrossFit Preschool program what corrections would you make?

Define "Anomaly"

If P(E) = 0.15, what is the probability of 'not E'? Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 07/02

Wednesday, July 4th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Kenya

Buy In –
3 x or 5:00

Varsity, Junior Varsity, Novice:
5 Box jump snake => 3 cartwheels => alligator crawl => 100 M run

Pack and Puppies:
3 Box jump snake => 1 cartwheel => bear crawl => 100 M run

WOD –
Varsity:
21-15-9
Overhead squats, 95#/65#
HSPU

Junior Varsity:
21-15-9
Overhead squats, 55#/45#
12-9-6
HSPU

Novice:
21-15-9
Overhead squats, 35#/25#
Hand-release push-ups

Pack:
21-15-9
Front squats, 10#-15#
Hand-release push-ups

Puppies:
21-15-9
Front squats, PVC
Push-ups

Cash Out –
Varsity and Junior Varsity:
Strict muscle-up practice

Novice, Pack and Puppies:
Introductory muscle-up skill work
Posted by Jeff Martin on 07/03

Thursday, July 5th 2012

CrossFit Kids


CrossFit Kids action

CrossFit Kids Devotion

Buy In –
3 x or 5:00

Varsity, Junior Varsity, Novice:
3 forward rolls => 5 broad jumps => basic dot drill x 10 => 200 M run

Pack and Puppies:
1 forward roll => 3 broad jumps => basic dot drill x 10 => 200 M run

WOD –
Varsity:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, 95#/65#
3 pull-ups
10 M handstand walk
6 hang power snatch
6 pull-ups
10 M handstand walk
9 hang power snatch
9 pull-ups
10 M handstand walk
etc

Junior Varsity:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, 55#/45#
3 pull-ups
10 M handstand walk
etc

Novice:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, 35#/25#
3 pull-ups (assisted or progressions OK)
20 M bear crawl
etc

Pack:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, 10#-35#
3 pull-ups (assisted or progressions OK)
20 M bear crawl
etc

Puppies:
8:00 AMRAP Ladder
Reps increase every round:
3 hang power snatch, PVC-15#
3 pull-ups (assisted or progressions OK)
20 M bear crawl
etc

Cash Out –
Varsity, Junior Varsity:
3 sets of 5-10 ring dips

Novice and Pack:
3 sets of 5 jump-to-support on rings w/5-second hold

Puppies:
3 sets of 5 jump-to-support on p-bars w/3-5-second hold
Posted by Jeff Martin on 07/04

Friday, July 6th 2012

CrossFit Kids

CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
2 forward rolls => balance beam pass => bear crawl => 25 M high-knee skip => 25 M back pedal => 10 squats

Pack and Puppies:
1 forward roll => balance beam pass => bear crawl => 25 M high-knee skip => 25 M back pedal => 5 squats

WOD –
Varsity:
3 Rounds
10 thrusters, 95#/65#
200 M shuttle run (50 meters there and back twice)

Junior Varsity:
3 Rounds
10 thrusters, 55#/45#
200 M shuttle run (50 meters there and back twice)

Novice:
3 Rounds
10 thrusters, 35#/25#
200 M shuttle run (50 meters there and back twice)

Pack:
3 Rounds
10 thrusters, 20#-30#
100 M shuttle run (25 meters there and back twice)

Puppies:
3 Rounds
10 thrusters, 10#-20#
100 M shuttle run (25 meters there and back twice)
Cash Out –

Varsity, Junior Varsity, and Novice:
2 Rounds
3 cartwheels
10 knees-to-elbows
10 hollow rocks

Pack and Puppies
2 Rounds
3 cartwheels
10 knees-to-elbows (or progressions)
10 hollow rocks
Posted by Jeff Martin on 07/05

Saturday, July 7th 2012

CrossFit Kids Teens

CrossFit Kids action

CrossFit Kids on Yahoo News!

ISR: The Importance of Pool Fences


Skill Day Homework:
If this young lady was in your CrossFit Teen class what and/or how would you cue her to improve her position?

Define "Strident"

In how many ways can an auditorium be entered and exited through its 5 doors?
Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 07/06

Sunday, July 8th 2012

CrossFit Kids

CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
10 squats => 5 push-ups => forward roll => precision jump => 25 M lateral shuffle, right side => 25 M lateral shuffle, left side => 3 broad jumps

Pack and Puppies:
10 squats => 5 push-ups => precision jump => 25 M lateral shuffle, right side => 25 M lateral shuffle, left side => 3 broad jumps

WOD –
Varsity:
3 x 5-Minute AMRAPs
6 knees-to-elbows
12 burpees
24 double-unders
Rest exactly 2:00 between each round.

Junior Varsity:
3 x 5-Minute AMRAPs
6 knees-to-elbows
12 burpees
24 double-unders
Rest exactly 2:00 between each round.

Novice
3 x 5-Minute AMRAPs
6 sit-ups
12 burpees
24 double-unders
Rest exactly 2:00 between each round.

Pack:
3 x 5-Minute AMRAPs
6 sit-ups
12 burpees
24 side-to-side hops over hurdle
Rest exactly 2:00 between each round.

Puppies:
2 x 5-Minute AMRAPs
6 sit-ups
12 burpees
24 side-to-side hops over hurdle
Rest exactly 2:00 between each round.

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
10’ handstand walk
5 HSPU

Pack:
3 x
Handstand wall walks

Puppies
3 x
Handstand holds
Posted by Jeff Martin on 07/07

Monday, July 9th 2012

CrossFit Kids

CrossFit Kids action

AKP CrossFit Kids

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => box jump snake x 5 => agility ladder => basic dot drill x 10 => 25 M prowler push => vault

Pack and Puppies:
3x or 5:00
Bear crawl => box jump snake x 3 => agility ladder => basic dot drill x 10 => 15 M prowler push => vault

WOD –
Varsity:
4 rounds
With dumbbells, 40# set/30# set
5 hang power cleans
5 front squats
5 push press
200 M run

Junior Varsity:
4 rounds
With dumbbells, 25#/20#
5 hang power cleans
5 front squats
5 push press
200 M run

Novice:
4 rounds
With dumbbells, 20#/15#
5 hang power cleans
5 front squats
5 push press
200 M run

Pack:
3 rounds
With dumbbells, 15#-25#
5 hang power cleans
5 front squats
5 push press
150 M run

Puppies:
3 rounds
With dumbbells, 5#-15#
5 hang power cleans
5 front squats
5 push press
100 M run

Cash Out –
Varsity, Junior Varsity and Novice:
3 sets max strict pull-ups

Pack and Puppies:
3 sets max strict pull-ups (assisted or progressions OK)

Posted by Jeff Martin on 07/08

Tuesday, July 10th 2012

CrossFit Kids

CrossFit Kids action

Infant Swim Resource

Buy In –
Varsity, Junior Varsity and Novice:
400 M medicine ball Indian run

Pack and Puppies:
300 M medicine ball Indian run

WOD –
Varsity:
12-minute AMRAP
4 HSPU
6 toes-to-bar
8 hand-release push-ups
10 pull-ups
12 squats

Junior Varsity:
12-minute AMRAP
2 HSPU
4 toes-to-bar
6 hand-release push-ups
8 pull-ups
10 squats

Novice:
12-minute AMRAP
1 HSPU
3 toes-to-bar
5 hand-release push-ups
7 pull-ups
9 squats

Pack:
12-minute AMRAP
1 x 5-second handstand hold
3 sit-ups
5 hand-release push-ups
7 pull-ups (assisted or progressions OK)
9 squats

Puppies:
10-minute AMRAP
1 x 3-second handstand hold
2 sit-ups
3 hand-release push-ups
4 pull-ups (assisted or progressions OK)
10 squats

Cash Out –
Varsity, Junior Varsity and Novice:
3 x max plank hold

Pack and Puppies
2 x max plank hold
Posted by Jeff Martin on 07/09

Wednesday, July 11th 2012

CrossFit Kids

CrossFit Kids action

Today practice cartwheels and rolls

Building desks in Kenya, a CrossFit Kids initiative. (PDF)


Skill Day Homework:
If this young man was in your CrossFit Preteen class what and/or how would you cue his to improve her position?

Define "Toady"

Which of the following is the smallest prime number?
a) 0
b) 1
c) 2
d) 3

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 07/10

Thursday, July 12th 2012


CrossFit Kids

CrossFit Kids action

Bare Bones Kids CrossFit

Buy In –
(Demo)
Varsity, Junior Varsity, 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 –
"Walking Randy"

Varsity:
75 Hang Power Snatches, 75#/55#
Every time you set the bar down handstand walk 10 meters.

Junior Varsity:
75 Hang Power Snatches, 55#/45#
Every time you set the bar down handstand walk 10 meters.

Novice:
75 Hang Power Snatches, 35#/25#
Every time you set the bar down handstand walk 10 meters.

Pack:
50 Hang Power Snatches, 10#-15#
Every time you set the bar down Bear Crawl 10 meters.

Puppies:
35 Hang Power Snatches, PVC-5#
Every time you set the bar down Bear Crawl 10 meters.

Cash Out –
Varsity, Junior Varsity and Novice:
Max box jumps in 60 seconds, 20”-24”
Max sit-ups in 60 seconds

Pack and Puppies:
Max box jumps in 30 seconds, 12”-20”
Max sit-ups in 30 seconds
Posted by Jeff Martin on 07/11

Friday, July 13th 2012

CrossFit Kids

CrossFit Kids action

http://www.infantswim.com/

Buy in –
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 –
Varsity:
3 Rounds
300 M run
30 double-unders
3 muscle-ups
30 squats

Junior Varsity:
3 Rounds
300 M run
30 double-unders
3 muscle-ups
30 squats

Novice:
3 Rounds
300 M run
30 double-unders
3 muscle-ups (seated and jumping okay)
30 squats

Pack:
3 Rounds
200 M run
30 side-to-side hops over hurdle
3 muscle-ups (seated and jumping okay)
30 squats

Puppies:
3 Rounds
150 M run
30 side-to-side hops over hurdle
3 muscle-ups (seated, jumping or squat okay)
30 squats

If you do not have rings or cannot do a muscle-up sub pull-ups/dips in a 2/1 for muscle ups. Pack and puppies may sub seated pull-ups, assisted pull-ups and bench dips.

Cash Out –
Varsity, Junior Varsity and Novice:
15 toes-to-bar
20 knees-to-elbow
50 sit-ups

Pack and Puppies:
10 toes-to-bar
15 knees-to-elbow
25 sit-ups
Posted by Jeff Martin on 07/12

Saturday, July 14th 2012

CrossFit Kids

CrossFit Kids action

Buy in –
Varsity, Junior Varsity and Novice:
3 x or 5:00
5 squats => 3 forward rolls => balance beam pass => 50 M high-knee skip => 50 M back pedal => vault

Pack and Puppies:
3 x or 5:00
5 squats => 1 forward roll => balance beam pass => 500 M high-knee skip => 50 M back pedal => vault

WOD –
Varsity:
15-Minute AMRAP
5 push-ups
10 power cleans, 95#/65#
15 wall ball shots, 20#/14# (10’ target)

Junior Varsity:
15-Minute AMRAP
5 push-ups
10 power cleans, 55#/45#
15 wall ball shots, 14#/10# (8’ target)

Novice:
15-Minute AMRAP
5 push-ups
10 power cleans, 25#/35#
15 wall ball shots, 12#/10# (7’-8’ target)

Pack:
15-Minute AMRAP
5 push-ups
10 hang power cleans, 10#-25#
15 wall ball shots, 8#-10# (6’-7’ target)

Puppies:
12-Minute AMRAP
5 push-ups
10 hang power cleans, PVC-10#
12 wall ball shots, 3#-5# (5’-6’ target)

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
Ring handstand holds (with two spotters)

Pack and Puppies:
3 x
Handstand holds, freestanding or against wall (with spotter)
Posted by Jeff Martin on 07/13

Sunday, July 15th 2012

CrossFit Kids

CrossFit Kids action

African Schools Project - Clean Water:
A CrossFit Kids Initiative.(pdf)

Injury Awareness - Are Youth Baseball Coaches Staying Ahead of the Injury Bug?
From StopSportsInjuries.org

Skill Day Homework:
What is the cue you would use to help these youngsters set there back correctly before lifting the tires?

Define "Maverick"

In a field there are 23 cherry plants in the first row, 21 in the second, 19 in the third and so on. There are 5 cherry plants in the last row. How many rows are there in the field?

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 07/14

Monday, July 16th 2012

CrossFit Kids

CrossFit Kids action

CrossFit AMRAP Kids

Buy in –
Varsity, Junior Varsity and Novice:
3:00
50-meter run => 5 burpees => 50-meter back pedal => 5 burpees

Pack and Puppies:
3:00
35-meter run => 5 burpees => 35-meter back pedal => 5 burpees

WOD –
Varsity:
2 x 5:00 AMRAP
7 thrusters, 95#/65#
10 box jumps, 24”/20”
Rest exactly 2:00 between rounds.

Junior Varsity:
2 x 5:00 AMRAP
7 thrusters, 55#/45#
10 box jumps, 24”/20”
Rest exactly 2:00 between rounds.

Novice:
2 x 5:00 AMRAP
7 thrusters, 45#/35#
10 box jumps, 20”
Rest exactly 2:00 between rounds.

Pack:
2 x 5:00 AMRAP
7 thrusters, 20#-30#
10 box jumps, 20”
Rest exactly 2:00 between rounds.

Puppies:
2 x 5:00 AMRAP
7 thrusters, 10#-20#
10 box jumps, 12”-20”
Rest exactly 2:00 between rounds.

Cash Out –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Pack and Puppies:
6:00 EMOM
Pull-ups (assisted and progressions okay)
Posted by Jeff Martin on 07/15

Tuesday, July 17th 2012

CrossFit Kids Kenya


CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 10 walking lunges => 10 monkey hangs => basic dot drill x 10 => 50-meter run => 50-meter sprint

Pack and Puppies:
3x or 5:00
Bear crawl => 6 walking lunges => 6 monkey hangs => basic dot drill x 10 => 50-meter run => 50-meter sprint

WOD –
Varsity:
5 rounds
6 deadlifts, 225#/155#
100-meter run
12 chest-to-bar pull-ups
100-meter run

Junior Varsity:
5 rounds
6 deadlifts, 115#/85#
100-meter run
12 chest-to-bar pull-ups
100-meter run

Novice:
5 rounds
6 deadlifts, 75#/55#
100-meter run
12 pull-ups
100-meter run

Pack:
5 rounds
6 deadlifts, 35#-55#
100-meter run
12 pull-ups (assisted or progressions OK)
100-meter run

Puppies:
3 rounds
6 deadlifts, 15#-35#
100-meter run
12 pull-ups (assisted or progressions OK)
100-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Handstand walking practice

Pack and Puppies:
5:00
Handstand holds
Posted by Jeff Martin on 07/16

Wednesday, July 18th 2012

CrossFit Kids For HOPE

CrossFit Kids action

Guerrilla Fitness raise money for HOPE

Buy In –
Varsity, Junior Varsity and Novice:
Alligator crawl => single-leg line hops, right leg => precision jump => single-leg line hops, left leg => 50-meter high-knee skip => 50-meter back pedal => vault

Pack and Puppies:
Alligator crawl => single-leg line hops, right leg => precision jump => single-leg line hops, left leg => 35-meter high-knee skip => 35-meter back pedal => vault

WOD –
Varsity:
Run 800 meters
8 rounds Tabata squats
Run 800 meters
8 rounds Tabata squats
Run 800 meters

Junior Varsity and Novice:
Run 600 meters
8 rounds Tabata squats
Run 800 meters
8 rounds Tabata squats
Run 600 meters

Pack:
Run 400 meters
8 rounds Tabata squats
Run 600 meters
6 rounds Tabata squats
Run 400 meters

Puppies:
Run 200 meters
6 rounds Tabata squats
Run 200 meters
4 rounds Tabata squats
Run 200 meters

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
1:00 max double-unders
1:00 max push-ups

Pack and Puppies:
3 x
1:00 max double-unders or single-unders
1:00 max push-ups
Posted by Jeff Martin on 07/17

Thursday, July 19th 2012

CrossFit Kids

CrossFit Kids action


Tips and Tricks:
Adults can handle multiple cues and working on fixing more than one thing at a time. With kids we have found it best to work on a single point of performance. If you are working on 'active shoulders' continue to work on it until your child has mastered it and performs it consistently before moving on to another point you would like to correct. This process can take one class, or several.



Kids with ‘adult’ problems
Nationwide survey shows that children are headed toward serious health problems related to excess weight
Stephan Ornes, Science News For Kids

Skill Day Homework:
If this youngster was in your CrossFit Preschool class what cue would you give him, if any? How about if he were a teenager?

Define "Diffuse"

Subtract 4/5 from 9/10

Research
What percentage of U.S. children, age 12 to 19 are so overweight that they’re at high risk of developing serious health problems.?

Everyone:
Post your answers to the CrossFit Kids Facebook page
Posted by Jeff Martin on 07/18

Friday, July 20th 2012

CrossFit Kids

CrossFit Kids action

The Cell Kids
Cockburn Central, Western Australia

Buy In –
Everyone:
2 x
Burgener warm-up
200-Meter group run

WOD –
Varsity:
6 rounds
10 Power cleans, 95#/65#
10 Push presses, 95#/65#
15 Push-ups
30 Double-unders

Junior Varsity:
6 rounds
10 Power cleans, 55#/45#
10 Push presses, 55#/45#
15 Push-ups
30 Double-unders

Novice:
6 rounds
10 Power cleans, 45#/35#
10 Push presses, 45#/35#
15 Push-ups
30 Double-unders

Pack:
5 rounds
10 Power cleans, 20#-30#
10 Push presses, 20#-30#
15 Push-ups
30 Double-unders or 45 side-to-side hops over hurdles

Puppies:
4 rounds
10 Power cleans, 10#-20#
10 Push presses, 10#-20#
15 Push-ups
45 Side-to-side hops over hurdles

Cash Out –
Varsity, Junior Varsity and Novice:
200-Meter farmers carry

Pack and Puppies:
100-Meter farmers carry

Posted by Jeff Martin on 07/19

Saturday, July 21st 2012

CrossFit Kids

CrossFit Kids action

SAT prep at Guerrilla Fitness

Buy In –
Varsity, Junior Varsity and Novice:
Box jump snake x 5 => monkey bar pass or monkey hangs => agility ladder => 100-meter run => vault

Pack and Puppies:
Box jump snake x 3 => monkey bar pass or monkey hangs => agility ladder => 100-meter run => vault

WOD –
Varsity, Junior Varsity and Novice:
3 x 5:00 AMRAP
8 knees-to-elbows
10 lunge steps, alternating legs
12 burpees
Rest exactly 90 seconds between each cycle.

Pack:
3 x 5:00 AMRAP
8 knees-to-elbows or knee-ups
10 lunge steps, alternating legs
12 burpees
Rest exactly 90 seconds between each cycle.

Puppies:
3 x 5:00 AMRAP
6 knee-ups
8 lunge steps, alternating legs
10 burpees
Rest exactly 90 seconds between each cycle.

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
Max set ring dips

Pack and Puppies:
3 x
10 jump-to-support on rings or bars
Posted by Jeff Martin on 07/20

Sunday, July 22nd 2012

CrossFit Kids

CrossFit Kids action

Infant Swim Pensacola

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => 100-meter sprint => 10 side-to-side hops over hurdle => 10 tuck jumps

Pack and Puppies:
3 x or 5:00
Bear crawl => 50-meter sprint => 8 side-to-side hops over hurdle => 6 tuck jumps

WOD –
Varsity:
3 rounds
Hill sprint
8 front squats, 135#/95#
12 toes-to-bar
4 front squats, 135#/95#
8 toes-to-bar

Junior Varsity:
3 rounds
Hill sprint
8 front squats, 75#/55#
12 toes-to-bar
4 front squats, 75#/55#
8 toes-to-bar

Novice:
3 rounds
Hill sprint
8 front squats, 45#/35#
12 toes-to-bar
4 front squats, 45#/35#
8 toes-to-bar

Pack:
3 rounds
Hill sprint
8 front squats, 15#-30#
12 toes-to-bar or knee-ups
4 front squats, 15#-30#
8 toes-to-bar or knee-ups

Puppies:
3 rounds
Hill sprint
6 front squats, 10#-20#
10 knee-ups
4 front squats, 10#-20#
5 knee-ups

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
15 sit-ups

Pack and Puppies:
3 x
Handstand hold
10 sit-ups
Posted by Jeff Martin on 07/21

Monday, July 23rd 2012

CrossFit Kids

CrossFit Kids action

Today spend 10 minutes practicing rolling.

Gorilla Youngsters Seen Dismantling Poachers' Traps
National Geographic News

Naperville Central High School's Learning Readiness P.E.



Skill Day Homework:
Define "Frenetic"

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

Research
In the National Geographic article, what is the reason given for the traps? What animals are they intending to trap?
Posted by Jeff Martin on 07/22

Tuesday, July 24th 2012

CrossFit Kids


CrossFit Kids action

Karianne judging Bob Harper in "HOPE"

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => agility ladder => agility cones => 50-meter side shuffle => 50-meter sprint

Pack and Puppies:
3 x or 5:00
Bear crawl => agility ladder => agility cones => 35-meter side shuffle => 35-meter sprint

WOD –
Varsity:
2 x 5:00 AMRAP
6 power snatch, 95#/65#
8 pull-ups
100-meter run
Rest exactly 2:00 between each cycle.

Junior Varsity:
2 x 5:00 AMRAP
6 power snatch, 55#/45#
8 pull-ups
100-meter run
Rest exactly 2:00 between each cycle.

Novice:
2 x 5:00 AMRAP
6 power snatch, 45#/35#
8 pull-ups
100-meter run
Rest exactly 2:00 between each cycle.

Pack:
2 x 5:00 AMRAP
6 power snatch, 15#-30#
8 pull-ups (progressions or assisted OK)
100-meter run
Rest exactly 2:00 between each cycle.

Puppies:
2 x 5:00 AMRAP
6 power snatch, PVC-20#
8 pull-ups (progressions or assisted OK)
100-meter run
Rest exactly 2:00 between each cycle.

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Ice cream maker practice (with spotter)

Pack and Puppies:
5:00
Ice cream maker practice (with spotter)
Posted by Jeff Martin on 07/23

Wednesday, July 25th 2012

CrossFit Kids Kenya

CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
10 push-ups => army crawl => basic dot drill x 10 => 100-meter run => 10 squats

Pack and Puppies:
3 x or 5:00
5 push-ups => army crawl => basic dot drill x 10 => 100-meter run => 5 squats

WOD –
Varsity:
3 Rounds
5 push jerks, 155#/115#
20 walking lunges, 45# dbs/35# dbs
80 double-unders

Junior Varsity:
3 Rounds
5 push jerks, 55#/45#
20 walking lunges, 35# dbs/25# dbs
80 double-unders

Novice:
3 Rounds
5 push jerks, 45#/35#
20 walking lunges, 30# dbs/20# dbs
80 double-unders

Pack:
3 Rounds
5 push presses, 15#-30#
20 walking lunges, 15#-30#
40 double-unders or 80 side-to-side hops

Puppies:
3 Rounds
5 push presses, PVC-20#
10 walking lunges
40 side-to-side hops

Cash Out –
Varsity, Junior Varsity and Novice:
Accumulate 1:00 L-sit hold
Accumulate 3:00 in the bottom of the squat

Pack and Puppies:
Accumulate 0:30 L-sit hold
Accumulate 1:30 in the bottom of the squat
Posted by Jeff Martin on 07/24

Thursday, July 26th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Delaware Valley Kids

Buy In –
Varsity, Junior Varsity and Novice:
3 x 5:00
3 cartwheels => balance beam => 50-meter run => 50-meter back pedal => 3 forward rolls => balance beam => vault

Pack and Puppies:
Cartwheel => balance beam => 50-meter run => 50-meter back pedal => forward roll => balance beam => vault

WOD –
Varsity:
21-15-9
Overhead squats, 95#/65#
Ring push-ups

Junior Varsity:
21-15-9
Overhead squats, 55#/45#
Ring push-ups

Novice:
21-15-9
Overhead squats, 45#/35#
Ring push-ups or hand-release push-ups

Pack:
21-15-9
Front squats, 15#-25#
Hand-release push-ups

Puppies:
15-12-9
Front squats, PVC-15#
Hand-release push-ups

Cash Out –
Varsity:
6:00 EMOM
Muscle-ups

Junior Varsity and Novice:
5:00
Muscle-up practice

Pack and Puppies:
5:00
Muscle-up practice
Posted by Jeff Martin on 07/25

Friday, July 27th 2012

CrossFit Kids Teens

CrossFit Kids action


Our increasingly not-so-little kids
A large share of U.S. kids — especially the heftiest — are on their way to life-threatening chronic disease
By Janet Raloff

Skill Day Homework:
If this youngster was in your CrossFit Preschool class what cue would you give him, if any?

Define "Rhetoric"

The number which when added to 11 times itself gives 276. The number is?

Research
What is the percentage increase over the past ten years of children with pre diabetes?
Posted by Jeff Martin on 07/26

Saturday, July 28th 2012

CrossFit Kids

CrossFit Kids action

Crossfit Monrovia Kids

Buy In –
Varsity, Junior Varsity and Novice:
25 sit-ups
20 toes-to-bar
15 knees-to-elbow

Pack and Puppies:
15 sit-ups
10 toes-to-bar
5 knees-to-elbow

WOD –
Varsity:
20-minute AMRAP
250-meter row or 200-meter run
15 wall ball shots, 20#/14#, 10’/9’ target
10 pull-ups

Junior Varsity:
20-minute AMRAP
250-meter row or 200-meter run
15 wall ball shots, 14#/10#, 8’ target
10 pull-ups

Novice:
20-minute AMRAP
250-meter row or 200-meter run
15 wall ball shots, 10#/8#, 8’ target
10 pull-ups

Pack:
15-minute AMRAP
150-meter run
12 wall ball shots, 6#-8#, 6’-7’ target
10 pull-ups (progressions and assisted okay)

Puppies:
10-12-minute AMRAP
100-meter run
8 wall ball shots, 4#-6#, 5’-6’ target
6 pull-ups (progressions and assisted okay)

Cash Out –
Everyone:
3 x
Standing broad jump for distance
Posted by Jeff Martin on 07/27

Sunday, July 29th 2012


CrossFit Kids


CrossFit Kids action

Infant Swim Resource

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
3 forward rolls => bear crawl => 50-meter run =>50-meter sprint => basic dot drill x 10
Pack and Puppies:
3 x or 5:00
1 forward rolls => bear crawl => 25-meter run =>25-meter sprint => basic dot drill x 10

WOD –
Varsity:
3 rounds
10 dumbbell press, 35#/25# dbs
50-meter farmers walk
10 jump-over burpees, 12” hurdle

Junior Varsity:
3 rounds
10 dumbbell press, 25#/20# dbs
50-meter farmers walk
10 jump-over burpees, 12” hurdle

Novice:
3 rounds
10 dumbbell press, 20#/15# dbs
50-meter farmers walk
10 jump-over burpees, 12” hurdle

Pack:
3 rounds
10 dumbbell press, 8#-15# dbs
35-meter farmers walk
10 jump-over burpees, 6” hurdle

Puppies:
3 rounds
8 dumbbell press, 1#-5# dbs
25-meter farmers walk
8 jump-over burpees, line on the ground

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
10 T-plank holds
25 sit-ups

Pack and Puppies:
2 x
8 T-plank holds
15 sit-ups
Posted by Jeff Martin on 07/28

Monday, July 30th 2012


CrossFit Kids

CrossFit Kids action

CrossFit Devotion Kids

Buy In –
Varsity, Junior Varsity and Novice:
5:00
3 cartwheels => precision jump => 5 strict pull-ups => 10 one-legged side-to-side hops => 100-meter run
Pack and Puppies:
Cartwheel => precision jump => 4 monkey hangs => 10 side-to-side hops => 75-meter run

WOD –
Varsity:
12-minute AMRAP
60-meter shuttle run (10-meters there and back)
24 double-unders
8 overheard squats, 95#/65#

Junior Varsity:
12-minute AMRAP
60-meter shuttle run (10-meters there and back)
24 double-unders
8 overheard squats, 55#/45#

Novice:
12-minute AMRAP
60-meter shuttle run (10-meters there and back)
24 double-unders
8 overheard squats, 45#/35#

Pack:
10-minute AMRAP
40-meter shuttle run (10-meters there and back)
18 double-unders or 24 single-unders
8 overheard squats, PVC-15#

Puppies:
8-minute AMRAP
20-meter shuttle run (10-meters there and back)
12 double-unders or 15 single-unders
8 overheard squats, PVC

Cash Out –
Varsity, Junior Varsity and Novice:
3x-5x
Practice handstand walk to wall, perform handstand push-up (with spotter)

Pack and Puppies:
3 x
Handstand practice (with spotter)
Posted by Jeff Martin on 07/29

Tuesday, July 31st 2012

CrossFit Kids


CrossFit Kids action

CrossFit LA Kids

"CrossFit Kids' Culture" with Jeff and Mikki Lee Martin, free CrossFit Journal video (wmv) (mov) (HD mov)

"How We Teach"
By Jeff Martin



Skill Day Homework:
Name two viable subs for rope climbs in a CrossFit Kids class?

Define "Mitigate"

(3+4i)+(-7+3i) =

Research
From the article, define "cue"?
Posted by Jeff Martin on 07/30

Wednesday, August 1st 2012

CrossFit Kids - Africa Project

CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
5:00
Bear crawl => 10-meter sprint => 10-meter back pedal => 50-meter run => 50-meter side shuffle => monkey bar pass

Pack and Puppies:
5:00
Bear crawl => 10-meter sprint => 10-meter back pedal => 25-meter run => 25-meter side shuffle => 3 monkey hangs

WOD –
Varsity:
20-minute AMRAP
5 strict pull-ups
10 hang power snatch, 95#/65#
20 squats

Junior Varsity:
20-minute AMRAP
5 chest-to-bar pull-ups
10 hang power snatch, 55#/45#
20 squats

Novice:
15-minute AMRAP
5 pull-ups
10 hang power snatch, 35#/25#
20 squats

Elementary:
8-minute AMRAP
4 pull-ups (progressions and assisted okay)
8 hang power clean, PVC-15#
12 squats

Preschool:
5-minute AMRAP
3 pull-ups (progressions and assisted okay)
4 hang power cleans, unloaded - PVC
5 squats

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Headstand-to-rollout practice

Elementary and Preschool:
5:00
Forward roll practice
Posted by Jeff Martin on 07/31

 




Events.

Upcoming Events



REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Registered CrossFit Kids Program search.

CrossFit Journal: The Performance-Based Lifestyle Resource

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]