Sunday, November 12th
CrossFit Kids - Climbing Seminar with Rob Miller and his assistant Delaney T.

Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest to the following:
Big Dawgs:
8 Rounds of:
Hang Squat Cleans (25-30#)
Kettle Bell Swings (20-25#)
Pull ups
The Porch:
6 Rounds of:
Hang Squat Cleans (20#)
Kettle Bell Swings (20#)
Pull ups
Pack:
6 Rounds of:
Hang Squat Cleans (15#)
Kettle Bell Swings (15#)
Pull ups
Puppies:
6 Rounds of:
Hang Squat Cleans (10#)
Kettle Bell Swings (10#)
Jumping or Beginner Pull ups
Buttercups:
4 Rounds of:
Hang Squat Cleans (5-8#)
Kettle Bell Swings (5-8#)
Jumping or Beginner Pull ups
CrossFit One Day Climbing Seminar with Rob Miller
Posted by Jeff Martin on November 11 2006 at 08:26 PM
Comments:
- Delaney, you are an amazing little girl.
And your big sister, Darby, is pretty darn great too. Your mom and dad must be extremely proud.
Posted by laurar on November 11 2006 at 09:45 PM
- Hi guys
Can someone explain the diferent color stickers and numbered holds on the wall?
Posted by Davie on November 12 2006 at 08:41 AM
- Davie,
The tape represents specific routes that Rob set. On a specific route you would onmly be able to use those holds designated by the routes maker. Much harder than just going up the boulder any way you can.
J
Posted by Jeff Martin on November 12 2006 at 10:55 AM
- Thanks Jeff
Posted by Davie on November 12 2006 at 11:50 AM
- 9-6-3
pull-ups
kettle-bell swings
9:56
I DID GREAT!!!
Posted by Bradley on November 12 2006 at 07:56 PM
- Rob,
Thank you so much for all the help and a great weekend on the wall. I'll conquer the horn before your next visit.
Posted by Laneypaney on November 13 2006 at 06:58 AM
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