Tuesday, December 4th 2007

CrossFit Kids - Winter's Here!

CrossFit Kids action

Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (5-10#)
3 Squat Muscle ups


Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.
Posted by Jeff Martin on 12/03 at 10:01 PM

Comments:
  1. Howdy all -
    New member here.
    Where can I find information about the different exercises and also get an idea of what age to start kids on this program?

    Cheers,
    Henry
    Posted by  on  12/04  at  07:08 AM
  2. Hey Henry,
    Welcome. For general information about implementing a CrossFit Kids program, look on this site under "Dawgs." It is located where you see the big white dog. Keep in mind that these are guidelines, and each child must be assessed individually to determine readiness and level of ability for any particular exercise or activity.
    For descriptions and tutorials of the exercises, your best source is the main CrossFit website at crossfit.com. You will also find some valuable help in our video links section, located in the left sidebar. Hope this helps.
    Posted by  on  12/04  at  02:20 PM
  3. This was my second ever CrossFit Kids workout.
    I did the puppie routine
    3 rounds for time:
    100 m run
    15 swings @ 5#
    3 pull-ups
    3 push-ups

    My time was 7:23!
    Posted by  on  12/04  at  03:36 PM
  4. puppies:
    3 rounds
    100m run
    15 swings with 10 lbs
    3 squat muscle ups on rings
    my time was 5:07

    I also went to soccer pracktis and karoty
    Posted by  on  12/04  at  06:58 PM
  5. Good work Savannah! Glad you came back for a second workout. grin

    The girls did the puppies workout and used 5#DBs for KBSs and subbed 3 pull-ups and 3 dips for the MUs

    Anna - 7:09
    Molly - 7:24 (first wod using all kipping pull-ups, I think)

    Anna is now at her first basketball practice. She's a little nervous.
    Posted by  on  12/04  at  07:32 PM
  6. I was at Brand X this morning with my mom. I decided to practice DSDS with a 15# bar. It was really fun. My mom, Mikki and Sifu Jeff all said my form looked good. Tonight, we went back to Brand X so my mom could put my dad through a workout. I did 45 cleans (DSDS) with a 15# bar. Sifu Jeff said my form looked great.
    Posted by  on  12/04  at  08:08 PM
  7. Big Dawgs
    3 rounds
    400m run
    21 kettlebell swings(30#)
    6 dips
    Posted by  on  12/04  at  08:10 PM
  8. Savannah, Great job! We're glad to have you posting here.

    Brit, You've had a busy day. Sounds like fun. Nice job on the workout.

    Anna, You'll do great. I bet you will outlast them all, like a CrossFit girl can.

    Molly, Awesome job on the kipping pull ups.

    Justin, Your form was great, and I'm proud of you!
    Posted by  on  12/04  at  08:11 PM
  9. Josiah,
    I'm really happy to see all your hard work. Keep posting!
    Posted by  on  12/04  at  08:42 PM
  10. This was a good day all around. Good work everyone. Anna let us know how BB goes. Molly extra good job.
    Posted by Jeff  on  12/04  at  08:42 PM
  11. Good job, Savannah!! Keep up the good work!

    Niiiice, Justin!

    Anna, how did basketball practice go??

    Way to go Molly!
    Posted by  on  12/05  at  03:01 PM
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