Saturday, June 27th 2009

CrossFit Kids - In the wild

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => Lateral shuffle 25 M => 10 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => Lateral shuffle 15 M =>10 Side to side hop over a small barrier


Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups



Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Cash out
Big Dawgs and The Porch:
35 Box Jumps
Max set of push ups

Pack and Puppies:
20 Box Jumps
Max set of push ups
Posted by Jeff Martin on June 26 2009 at 10:10 PM

Comments:
  1. I recently stumbled upon crossfit kids after struggling to follow the WOD of regular crossfit. Ultimately I realized I wouldn't be able to do everything, as I do not have access to weights or a gym. Yesterday I found CFK and was excited that there might be a way for me to still do crossfit but without any resources.

    So I just have a few questions:

    Does the "Sub the pull ups and dips 2/1 for muscle ups." mean that I(following the Big Dawg) would do 6 pullups, and 3 dips?

    Also, whats the sub if I dont have a kettlebell?

    Thanks,
    Peter
    Posted by Peter Karalis  on  June 27 2009  at  04:53 AM
  2. Hey Peter,

    That's awesome to hear!! To answer your questions:

    The sub for a muscle up means for every 1 muscle up do 2 pull ups and 1 dip.

    If you do not have a kettlebell then use a dumbbell or any other weighted object that you can get a solid grip on.
    Posted by Nichole D  on  June 27 2009  at  05:50 AM
  3. We've even used 5 lb bags of oatmeal for kettlebells sometimes!
    Posted by rosekidsmom  on  June 27 2009  at  11:19 AM
  4. Great idea Rosekidsmom!!
    Posted by Nichole D  on  June 27 2009  at  02:39 PM
  5. Thanks for the tips!
    Posted by Peter Karalis  on  June 27 2009  at  02:58 PM
Enter your comments below:
Commenting is not available in this weblog entry.