Thursday, April 17th 2008

CrossFit Kids - Sledding

CrossFit Kids action

'Boxing Helen'


Big Dawgs:
3 rounds of
21 Box Jumps, 24"
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Box Jumps, 20"
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
15 Box Jumps, 15-20"
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Box Jumps, 12"
12 Kettlebell Swings (5-8#)
9 Pull ups


* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Posted by Jeff Martin on 04/16 at 05:54 PM

Comments:
  1. Below is the workout I did this morning my itme on it was 2:15. It is from 4-10-08.

    21-15-9
    tuck jumps
    deadlifts 55#
    Posted by  on  04/17  at  04:37 AM
  2. Puppies w/ 10#KBSs
    Anna - 8:27
    Molly - 6:51
    Posted by  on  04/17  at  01:47 PM
  3. Mostly Pack
    1) Swings w/ 20 pound dumbbell
    2) Swings started w/ 20 pound, switched to 15 pound at rep 11
    3) all swings 15 pounds

    All jumps on 16" bench

    First four pullups unassisted each round, the rest DAD-assisted

    Total time was 18:37
    Posted by  on  04/17  at  05:54 PM
  4. Evening Class I did:

    Warm-Up
    Tabata Tuck-Jumps x4

    Focus
    Plank Hold

    WOD
    5 Rnds
    Shuttle Run
    10 Box Jumps
    10 Push-Ups

    Game
    Tortoise and Hare
    Posted by  on  04/18  at  08:48 AM
  5. Pack:3 rounds 15 box jumps 15 kettlebell swings 12 pullups. the pullups were really hard.
    Posted by  on  04/21  at  02:59 PM
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