Thursday, December 27th 2007

CrossFit Kids - Intensity!

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 12/26 at 09:21 PM

Comments:
  1. what is slam ball?
    Posted by  on  12/26  at  10:45 PM
  2. David, take a look at
    http://media.crossfit.com/cf-video/CrossFit_BallSlams.mov or
    http://media.crossfit.com/cf-video/CrossFit_BallSlams.wmv
    Posted by  on  12/27  at  04:59 AM
  3. I braved the snow and did "Logan's Run" this morning.

    "Logan's Run"

    200m run
    14 broad jumps
    200m run
    14 pushups
    200m run
    14 hollow rocks
    200m run
    14 DB push presses
    200m run
    14 Medicine Ball squats(20# ball)
    200m run
    14 Wall balls(20# Ball)
    200m run
    14 DB cleans right arm
    200m run
    14 DB cleans left arm
    My time was 20:22
    Posted by  on  12/27  at  11:52 AM
  4. I did puppies it took 11:00. I think it was really hard. The dumbbell swings (5 kg) were hardest. I changed the last burpee round for ten push-ups and ten jumps, and did tuck jumps instead of slam ball. I do jumping pull-ups.
    Posted by  on  12/27  at  02:20 PM
  5. Pack +
    2 Rounds
    10 Long jumps
    50' Walking lunges - 10#
    15 Dumbbell swings - 15#
    15 Jumping pull-ups
    15 Burpees
    15 Tuck jumps
    Time 14:47

    The Burpees were the hardest part for me, but it was fun!!

    I feel good about the pack so I'm going to try the Porch tomarrow! I'm kinnda excited!
    Posted by  on  01/01  at  08:55 AM
Enter your comments below:

Name:

Email:

Location:

URL:

Smileys

Remember my personal information

Notify me of follow-up comments?

Submit the word you see below: