http://www.crossfitkids.com/index.php CrossFit Kids - Forging the Future of Fitness en Jeff.crossfitbrandx@gmail.com Copyright 2010 2010-03-14T01:00:11+00:00 http://www.crossfitkids.com/index.php/Workouts/sunday_march_14th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/sunday_march_14th_2010/#When:01:00:11Z CrossFit Kids - Flexibility CrossFit Kids - LIS Big Dawgs and The Porch: 2 x 5 Handstand attempts => Forward roll => 15 Roving Planks => 25 Mountain Climbers => Jump up run 200 m Pack and Puppies: 2 x 3 Handstand attempts => Forward roll => 10 Roving Planks => 15 Mountain Climbers => Jump up run 100 m "Connor" How many rounds can you complete in 20 minutes of: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats = 1 Big Dawgs: Use 35-45# The Porch: Use 25-35# Pack: Use 15# for fifteen minutes Puppies: Use 10# for ten minutes Buttercups: Use PVC or a broomstick for ten minutes Cash out Big Dawgs and The Porch 2 x Max hang for time 15 Toes to bar 30 Sit ups Pack and Puppies: 2 x Max hang for time 10 Toes to bar 20 Sit ups 2010-03-14T01:00:11+00:00 http://www.crossfitkids.com/index.php/Workouts/saturday_march_13th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/saturday_march_13th_2010/#When:02:20:56Z CrossFit Kids - Stamina CrossFit Kids - Monrovia Buy in Big Dawgs and The Porch: 3 x or 5:00 Agility ladder 2 up 1 back => 3 Handstand Push ups => Agility ladder 2 in 2 out => 5 Pull ups => 50 Mountain climbers Pack and Puppies: 3 x or 5:00 Agility ladder 2 up 1 back => 3 Handstand Push ups progressions => Agility ladder 2 in 2 out => 5 Pull ups or progressions => 25 Mountain climbers Big Dawgs: 3 rounds 50 Box jumps, 24" 15 Ring dips The Porch: 3 rounds 50 Box jumps, 20" 15 Ring dips Pack: 3 rounds 35 Box jumps, 20" 10 Ring dips (Bar or Bench dip progressions okay) Puppies: 3 rounds 20 Box jumps, 12-15" 10 Bar or Bench dip progressions Cash out Big Dawgs and The Porch: 2 x 5 Jump to support /roll over 10 Toes to bar 20 Sit ups Pack and Puppies: 2 x 3 Jump to support /roll over 6 Toes to bar 12 Sit ups 2010-03-13T02:20:56+00:00 http://www.crossfitkids.com/index.php/Workouts/friday_march_12th_20101/ http://www.crossfitkids.com/index.php/Workoutsindex/friday_march_12th_20101/#When:02:10:58Z CrossFit Kids - Community CrossFit Kids - Hollister Today practice cartwheels and play on the bars or rings. Skill Day Brain Teaser: Dad is preparing breakfast for his three children — Dan, Ed, and Frank. Each boy wants Dad to toast 1 slice of bread for him. The family's toaster holds only 2 slices of bread and toasts only 1 side at a time. The person who toasts bread has to toast one side of a slice of bread, take out the slice, turn it over, and put it back in the toaster to toast the other side. It takes exactly 1 minute to toast 1 side of a piece of bread. Dad has figured out how to toast 3 slices on both sides in only 3 minutes. How does he do it? 2010-03-12T02:10:58+00:00 http://www.crossfitkids.com/index.php/Workouts/thursday_march_11th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/thursday_march_11th_2010/#When:02:06:47Z CrossFit Kids - Midline stabilization CrossFit Kids - Flagstaff Buy in Big Dawgs and The Porch: 2 x Bear crawl L pattern x 2 => Forward roll => Sprint 25 M => Back pedal 25 M => 15 Side to side hops => 10 push ups => 15 Squats Pack and Puppies: 2 x Bear crawl L pattern x 2 => Forward roll => Sprint 15 M => Back pedal 15 M => 10 Side to side hops => 5 push ups => 10 Squats "Colleen's Little Sister" For 7 minutes alternate the following: Clean for one minute Jerk for one minute Post your total reps to comments. Big Dawgs: 25# Dumbbells The Porch: 15-20# Dumbbells Pack: 8-10# Dumbbells Puppies: 4-6# Dumbbells Big Dawgs and The Porch: 2 x 3 Muscle ups (or progressions) Max Handstand hold Max L-sit Pack and Puppies: 2 x 3 Muscle up progressions Max Handstand hold Max L-sit 2010-03-11T02:06:47+00:00 http://www.crossfitkids.com/index.php/Workouts/wednesday_march_9th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/wednesday_march_9th_2010/#When:00:04:36Z CrossFit Kids - Power CrossFit Kids - Family Buy in Big Dawgs and The Porch: 3 x or 5:00 Agility ladder 2 up 1 back => 3 Handstand Push ups => Agility ladder 2 in 2 out => 5 Pull ups => 50 Mountain climbers Pack and Puppies: 3 x or 5:00 Agility ladder 2 up 1 back => 3 Handstand Push ups progressions => Agility ladder 2 in 2 out => 5 Pull ups or progressions => 25 Mountain climbers Big Dawgs: Run 400 M 35 Squats 15 Muscle ups 35 Squats Run 400 M The Porch: Run 400 M 35 Squats 10 Jumping Muscle ups or 10 Seated Muscle ups 35 Squats Run 400 M Pack: Run 200 M 25 Squats 10 Seated Muscle ups 25 Squats Run 200 M Puppies: Run 100 M 15 Squats 15 Squat Muscle ups 15 Squats Run 100 M If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips. See video page for muscle up tutorial and progressions. Big Dawgs and The Porch: 2 x 10 Toes to bar 20 Sit ups Pack and Puppies: 2 x 6 Toes to bar 12 Sit ups 2010-03-10T00:04:36+00:00 http://www.crossfitkids.com/index.php/Workouts/tuesday_march_9th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/tuesday_march_9th_2010/#When:01:59:58Z CrossFit Kids - Strength Team CrossFit Kids Academy Buy in Big Dawgs and The Porch: 3 x or 5:00 Handstand => Forward roll => 100 M run => 10 Overhead squats (pvc) => 10 Roving plank push ups Pack and Puppies: 3 x or 5:00 Handstand attempt => Forward roll => 50 M run => 5 Overhead squats (pvc) => 3 Roving plank push ups "Joey" Big Dawgs: 21 Broad jumps 21 Thrusters, 45# 21 Pull ups 15 Broad jumps 15 Thrusters, 45# 15 Pull ups 9 Broad jumps 9 Thrusters, 45# 9 Pull ups The Porch: 21 Broad jumps 21 Thrusters, 30-40# 21 Pull ups 15 Broad jumps 15 Thrusters, 30-40# 15 Pull ups 9 Broad jumps 9 Thrusters, 30-40# 9 Pull ups Pack: 15 Broad jumps 15 Thrusters, 15-25# 15 Beginner Pull ups 12 Broad jumps 12 Thrusters, 15-25# 12 Beginner Pull ups 9 Broad jumps 9 Thrusters, 15-25# 9 Beginner Pull ups Puppies: 12 Broad jumps 12 Thrusters, 8-10# 12 Beginner Pull ups 9 Broad jumps 9 Thrusters, 8-10# 9 Beginner Pull ups 6 Broad jumps 6 Thrusters, 8-10# 6 Beginner Pull ups Buttercups: 12 Broad jumps 12 Thrusters, PVC-5# 12 Assisted Pull ups 9 Broad jumps 9 Thrusters, PVC-5# 9 Assisted Pull ups 6 Broad jumps 6 Thrusters, PVC-5# 6 Assisted Pull ups Cash out Big Dawgs And The Porch: 2 x 3 Skin the cats 5 Roll overs 7 Knees to elbows Pack and Puppies: 2 x 3 Skin the cats (with assist) 5 Roll overs (with assist) 7 Knees to elbows (progressions okay) Joey demonstrates her WOD. 2010-03-09T01:59:58+00:00 http://www.crossfitkids.com/index.php/Workouts/monday_march_7th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/monday_march_7th_2010/#When:02:00:44Z CrossFit Kids - Learn and play new sports CrossFit Kids - Lakeway (Austin) Today practice forward rolls. Skill Day Brain Teaser: Which Way? Once a boy was walking down the road, and came to a place where the road divided in two, each separate road forking off in a different direction. A girl was standing at the fork in the road. The boy knew that one road led to Lieville, a town where everyone always lied, and the other led to Trueville, a town where everyone always told the truth. He also knew that the girl came from one of those towns, but he didn't know which one. Can you think of a question the boy could ask the girl to find out the way to Trueville? (From School Discovery) 2010-03-08T02:00:44+00:00 http://www.crossfitkids.com/index.php/Workouts/sunday_march_7th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/sunday_march_7th_2010/#When:02:00:29Z CrossFit Kids - Stamina CrossFit Kids - Clarksville Big Dawgs and The Porch: 2 x Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M Pack and Puppies: 2 x Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M "Rolling Grace" Big Dawgs: 30 Clean and Jerks, 45-55# Every time you set the bar down do 5 forward rolls. The Porch: 30 Clean and Jerks, 25-35# Every time you set the bar down do 5 forward rolls. Pack: 30 Clean and Jerks, 10-15# Every time you set the bar down do 3 forward rolls. Puppies: 30 Clean and Jerks, pvc-5# Every time you set the bar down do 3 forward rolls. Cash out Big Dawgs and The Porch: Max plank hold on elbows 1:00 Total time L-sit Pack and Puppies: Max plank hold on elbows 1:00 Total time L-sit 2010-03-07T02:00:29+00:00 http://www.crossfitkids.com/index.php/Workouts/saturday_march_6th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/saturday_march_6th_2010/#When:02:00:49Z CrossFit Kids - Agility CrossFit Kids - Results Big Dawgs and The Porch: 2 x Army Crawl 25 M => Sprint 50 M => Bear Crawl 25 M => Handstand => Forward roll Pack and Puppies: 2 x Army Crawl 15 M => Sprint 30 M => Bear Crawl 15 M => Handstand => Forward roll "Lil Nicole" Big Dawgs: Complete as many rounds in 15 minutes as you can of: 30 Box Jumps, 24" Max rep Pull-ups Post number of pull ups to comments The Porch: Complete as many rounds in 12 minutes as you can of: 30 Box Jumps, 20" Max rep Pull-ups Post number of pull ups to comments Pack: Complete as many rounds in 10 minutes as you can of: 25 Box Jumps, 15-20" Max rep Pull-ups (assisted or beginner pull ups okay) Post number of pull ups to comments Puppies: Complete as many rounds in 8-10 minutes as you can of: 15 Box Jumps, 10-12" Max rep Pull-ups (assisted or beginner pull ups okay) Post number of pull ups to comments ****Jumping pull ups are NOT to be used in this workout. 2 x Basic Dot Drill, 10 times 10 T Holds 25 Sit ups Pack and Puppies: 2 x Basic Dot Drill, 10 times 10 T Holds 25 Sit ups 2010-03-06T02:00:49+00:00 http://www.crossfitkids.com/index.php/Workouts/friday_march_5th_2010/ http://www.crossfitkids.com/index.php/Workoutsindex/friday_march_5th_2010/#When:02:00:13Z CrossFit Kids - Cardiovascular/respiratory endurance CrossFit Kids - Carson Valley Big Dawgs and The Porch: 2 x Bear Crawl 15 M => Sprint 30 M => Bear Crawl 15 M 10 Squats 3 Handstand attempts Pack and Puppies: 2 x Bear Crawl 10 M => Sprint 20 M => Bear Crawl 10 M 10 Squats 3 Handstand attempts "Keegan II" Big Dawgs AMRAP in 15 minutes 15 Box Jump ( 24") 15 Snatch 35# 15 Squats Pack AMRAP in 15 minutes 15 Box Jump ( 15-20") 15 Snatch 15# - 25# 15 Squats Puppies AMRAP in 15 minutes 15 Box Jump ( 10-15") 15 Snatch 10-15# 15 Squats Buttercups AMRAP in 10 minutes 15 Box Jump ( 10-15") 15 Snatch PVC 15 Squats Cash out Big Dawgs and The Porch: 3 x 10 Behind the neck split jerks w/ pvc 10 Toes to bar 10 Ring Rows Pack and Puppies: 2 x 10 Behind the neck split jerks w/ pvc 10 Toes (to bar or progressions) 10 Ring Rows 2010-03-05T02:00:13+00:00