Thursday, November 13th 2008

CrossFit Kids - Overhead squat

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

CrossFit Kids Cert - Flippin' Burpees (wmv) (mov)

Buy in
Big Dawgs and The Porch:
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats

Pack and Puppies:
10 Hanging leg raises
10 Squats
10 Hanging leg raises
10 Squats


Big Dawgs:
2 Rounds of:

10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings, 30#
21 pull ups
21 burpees
21 slam ball (20# ball)

The Porch:
2 Rounds of:

10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings, 20-25#
21 pull ups
21 burpees
21 slam ball (12-15# 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 (10# ball)

Puppies:
2 Rounds of:

10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (5-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Cash out
Big Dawgs and The Porch:
3 Skin the Cats
Max Handstand holds
3 Skin the Cats

Pack and Puppies:
3 Skin the Cats (assisted)
Max Handstand holds
3 Skin the Cats (assisted)
Posted by Jeff Martin on November 12 2008 at 05:11 PM

Comments:
  1. Pack;8:40
    Hard
    I did 10LB kettlebell swings.
    Posted by Scott (11)  on  November 13 2008  at  12:28 PM
  2. Nice work, Scott!

    Flippin' Burpees, awesome! Did we mention they were invented by Keegan of Brand X? (In the wod and ran the warm up) His flippin' burpee has also been in the CrossFit Journal.
    Posted by Cyndi  on  November 13 2008  at  02:17 PM
  3. CrossFit Kids Agoge- amazing ! these pictures are simply beautiful
    Great coaching CFK Team
    Posted by Mikki Lee Martin  on  November 13 2008  at  09:59 PM
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