Monday, January 21st 2008

CrossFit Kids - Duck and cover


CrossFit Kids action

CrossFit Kids Dodge Ball at the CF Kids Certification

"Spic and Span Fran"

Big Dawgs:
21-15-9

Clean/thruster, 45-55#
Pull ups

The Porch:
15-12-9

Clean/thruster, 25-35#
Pull ups

Pack:
15-12-9

Clean/thruster, 10-15#
Pull ups (assisted, jumping or beginner okay)

Puppies:
15-12-9

Clean/thruster, PVC-10#
Pull ups (assisted, jumping or beginner okay)


Spic and Span refers to the clean, but also to how we want this done. Today, don't worry about the clock, but rather the quality of your reps. We want them to be clean!

Posted by Jeff Martin on 01/20 at 06:01 PM

Comments:
  1. Did the Big Dawgs workout for yesterday my time was 8:35
    Posted by  on  01/21  at  07:14 AM
  2. Mom forgot the numbers for each of the rounds so I ended up doing 21-15-9 for the puppies. PVC power, not squat clean, then the thruster, and jumping pull ups.
    7:27

    Mom did 37.5# and kipping pull ups.
    13:57 She says it's been too long since she did thrusters in a WOD.
    Posted by  on  01/21  at  03:21 PM
  3. I did the Wod in 9:24. Wrinkles likes to watch me exercise!
    Posted by  on  01/21  at  05:59 PM
  4. Wow! Getting Mom to do the workout with you is a great idea.

    Did you see the video in this month's CrossFit Kids Magazine of Duncan doing HSPU's? His brother's dog Annabelle was licking his face while he was upside down. It was too funny. Pets can be great workout pals too.

    Keep posting. We love to hear your daily stories.
    Posted by  on  01/21  at  09:40 PM
  5. Morgan:12:Class with Coach tonight
    21,15,9
    run 50m
    kettlebell swings #12
    jumping pull ups
    Posted by  on  01/21  at  10:11 PM
  6. Warm-up with Dad and sister. We did lots of quick feet and jumping stuff.
    For the workout, I did 5pound dumbells and jumping pull-ups.

    pack in 2:48. My arms are tired!!
    Posted by  on  01/22  at  08:01 AM
  7. Did an Olson Family Workout (which was mom and dad's warm up). 5 people in our family so we set up 5 stations that we rotated through. Sit-ups, single unders, pull-ups, push-ups and box jumps. Everyone tries to keep going until the person on the box jumps gets to 25 and then we rotate through until everybody has done each station.
    Posted by  on  01/22  at  03:46 PM
  8. Morgan:12 class at brandx tonight
    14-12-10-8-6-4-2 of DB cleans #10
    2-4-6-8-10-12-14 of jumping pull-ups
    14:12
    Posted by  on  01/22  at  08:47 PM
  9. The Porch:
    15-12-9

    Thruster 25#
    Jump ups

    The thrusters were the hardest, but it was fun!!
    Posted by  on  01/23  at  03:14 PM
  10. Time - 7:03
    Posted by  on  01/23  at  03:14 PM
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