Monday, October 8th 2007

CrossFit Kids - Target Ball

CrossFit Kids action

'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)


Pack:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25' Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Tuck jumps
Posted by Jeff Martin on 10/07 at 04:41 PM

Comments:
  1. Time: 9:31

    Kettleball (10#) swings were hard on my left hand and I need to work on my pull-ups.
    Posted by  on  10/08  at  03:57 PM
  2. This is Natalie's first post on CF Kids, but she has been doing CrossFit Kids workouts for a couple of months.

    Time: 10:13
    Kettlebell 5#
    Walking lunges 15'
    Subbed Tuck Jumps for Slam Ball
    Posted by  on  10/08  at  06:29 PM
  3. Natalie, So glad you decided to post. We love to see how exceptional CrossFit Kids can be. Keep up the good work and keep posting! Go Natalie!

    Taylor, Do you have an injury in your left hand? There are plenty of subs for every exercise. Let us know if you need one.
    P.S. EVERYONE needs to work on their pull ups!
    Posted by  on  10/08  at  08:31 PM
  4. Brand X CrossFit Kids
    PARTNER DAY!!!
    Warmup: Each 2-person team completes 30 burpees
    Focus: Lunges, partners lunge across room and back with locked arms(Thank you Duncan for testing this out with me!)
    Workout:
    Each 2-person team must complete
    50 Ring rows
    50 Push ups
    50 Sit ups
    50 Squats
    We discussed strategy before the workout started. It was interesting to see how each team figured out the delegation of work. Proud to say, every team member did their share! smile
    Game: Wheelbarrow races
    Congrats to Alyssa and Delaney who beat every single team. Great teamwork girls!
    Finished up with a few animal races.
    Posted by  on  10/08  at  08:39 PM
  5. Did not time entire WO.

    Scott: long jump (57"); kettlebell swings #5; jump pull-ups

    Anne: long jump (47"); kettlebell swings #5; assisted pull-ups

    Worked on form with walking lunges and burpees; What are "slam balls?" Did my guess at "tuck jumps."
    Posted by  on  10/09  at  09:18 AM
  6. Here is a video of someone doing slam balls.

    http://media.crossfit.com/cf-video/CrossFit_BallSlams.wmv
    Posted by  on  10/09  at  09:53 AM
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