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 11/11 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
on 11/11 at 10:45 PM
- Hi guys
Can someone explain the diferent color stickers and numbered holds on the wall?
Posted by
Davie on 11/12 at 09:41 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 11/12 at 11:55 AM
- Thanks Jeff
Posted by
Davie on 11/12 at 12:50 PM
- 9-6-3
pull-ups
kettle-bell swings
9:56
I DID GREAT!!!
Posted by
on 11/12 at 08:56 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
on 11/13 at 07:58 AM
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