CrossFit Kids | Forging the Future of Fitness

Wednesday, January 7th 2009

CrossFit Kids - Skill Day

Blast from the past - CrossFit Teens
CrossFit Trainers David Shanahan and Connor Martin

Today practice free standing handstands. If you are unable to kick into a free standing handstand, either have someone spot you or work with a wall.

Posted by Jeff Martin on 01/06 ..... Total Comments - (0) . Comment here. •

Tuesday, January 6th 2009

CrossFit Kids - Broad Jumps

CrossFit Kids Brand X - Ramona

Buy in
Everyone:
2 x
3 Forward Rolls
5 Push ups
7 Handstand attempts
9 squats

Big Dawgs:
5 rounds
200 M Run
10 Lunges, 45# bar
(Hold bar in front squat rack position)

The Porch:
5 rounds
200 M Run
10 Lunges, 25-35# bar
(Hold bar in front squat rack position)

Pack:
3 rounds
100 M Run
10 Lunges, 10-15# bar
(Hold bar in front squat rack position)

Puppies:
3 rounds
50 M Run
10 Lunges, pvc-5# bar
(Hold bar in front squat rack position)

** You may sub dumbbells held at your shoulders if you do not have a bar.

Cash out:
Big Dawgs and The Porch:
1:00 total L-sit
1:00 total handstand hold

Pack and Puppies:
:30 total L-sit
:30 total handstand hold

Most recent comments

Tonight with Coach Jeff I did lifting first.

Back squats
Work sets to 3 x 100 Triple digits!

Deadlifts
Work sets to 3 x 115 PR!

WOD
4 rounds
Run 150m (?)Posted by Morgan on January 07 2009 at 12:19 AM

M/8/4'4"/74#
Kollin did the big dawgs with a 25# EZ Bar for the lunges. He did his L-Sits on parallets.

Posted by Kollin on January 06 2009 at 09:11 PM

M/11/4'6"/76#
Kaid did the big dawgs with a 25# EZ Bar for the lunges. He did his L-Sits on the rings.

Posted by Kaid on January 06 2009 at 09:09 PM

Posted by Jeff Martin on 01/05 ..... Total Comments - (6) . Read/Comment here. •

Monday, January 5th 2009

CrossFit Kids - Front Squats

CrossFit Kids - Bellevue

"Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch."
-Greg Glassman- CrossFit Journal

Buy in
Big Dawgs and The Porch:
3 x
Run 200 M
5 Handstand holds (5 second max on the hold)

Pack and Puppies:
3 x
Run 50-100 M
3 Handstand holds (5 second max on the hold)

Big Dawgs:
100 M Broad jumps

The Porch:
70 M Broad jumps

Pack:
50 M Broad jumps

Puppies:
25 M Broad jumps

Butter cups:
15 M Broad jumps

Post scaling and number of jumps to comments

Big Dawgs and The Porch:
2-5 minutes frog stand practice

Pack and Puppies:
2-5 minutes frog stand practice

Most recent comments

M/8/4'4"/74#
I did the big dawgs. Took me 81 jumps.

Posted by Kollin on January 05 2009 at 08:57 PM

M/11/4'6"/76#
I did the bid dawgs. Took me 62 jumps.

Posted by Kaid on January 05 2009 at 08:56 PM

Puppies
number of jumps jean:13 Anne:14

Posted by Anne(8) Jean(7) on January 05 2009 at 11:17 AM

Posted by Jeff Martin on 01/04 ..... Total Comments - (5) . Read/Comment here. •

Sunday, January 4th 2009

CrossFit Kids - Footie!

CrossFit Kids Marina - Huntington Beach

"Regularly learn and play new sports"
-Greg Glassman- CrossFit Journal

Buy in
Big Dawgs and The Porch:
2 x
Burgener Warm up using a 10# bar

Pack and Puppies:
2 x
Burgener Warm up using pvc

Big Dawgs:
Using a broomstick or pvc pipe

25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 200 meters,
35 Hang Squat Cleans,
Run 200 meters,
35 Snatches,
Run 200 meters.

The Porch:
Using a broomstick or pvc pipe

15 Back squats,
15 Front Squats,
15 Overhead Squats,
Run 200 meters,
15 Shoulder Press,
15 Push Press,
15 Push-Jerk,
Run 200 meters,
25 Hang Squat Cleans,
Run 200 meters,
25 Snatches,
Run 200 meters.

Pack:
Using a broomstick or pvc pipe

10 Back squats,
10 Front Squats,
10 Overhead Squats,
Run 200 meters,
10 Shoulder Press,
10 Push Press,
10 Push-Jerk,
Run 200 meters,
10 Hang Squat Cleans,
Run 200 meters,
10 Snatches,
Run 200 meters.

Puppies:
Using a broomstick or pvc pipe

5 Back squats,
5 Front Squats,
5 Overhead Squats,
Run 100 meters,
5 Shoulder Press,
5 Push Press,
5 Push-Jerk,
Run 100 meters,
5 Hang Squat Cleans,
Run 100 meters,
5 Snatches,
Run 100 meters.

Cash out
Big Dawgs and The Porch:
35 sit ups
Plank hold total of 1:30

Pack and Puppies:
20 sit ups
Plank hold total of 1:00

Most recent comments

Zach did this workout this morning. he and I haven't practiced hang power cleans or snatches, so the technique was a bit tough for him. For snatches I ended up having him use a technique I've seen in the CF videos. Stand with the pvc…

Posted by Wade on January 04 2009 at 11:27 PM

We love to hear that Mark! Keep up the good work!

Posted by Nichole D on January 04 2009 at 12:55 PM

I haven't been up to date on my exercises, so today I went to the gym with my sister, and try a workout from several days ago, 3 burpee HSPU, 5 pull ups, and 7 squats. As I said before, this is a globo-gym, and…

Posted by Mark on January 04 2009 at 12:21 PM

Posted by Jeff Martin on 01/03 ..... Total Comments - (4) . Read/Comment here. •

Saturday, Friday January 3rd 2009

CrossFit Kids - Skill Day

CrossFit Kids - Snohomish

Today practice frog stands and cartwheels for at least ten minutes.

Most recent comments

Thanks Dan! All fixed.

Posted by Jeff Martin on January 03 2009 at 10:06 AM

Jeff,
The headline says December...
keep up the great work, the site is awesome!

Posted by Dan on January 03 2009 at 09:45 AM

Posted by Jeff Martin on 01/02 ..... Total Comments - (2) . Read/Comment here. •

Friday, January 2nd 2009

CrossFit Kids - Legos "What my dad does at the gym"

Thanks to young Mr. Green for the featured work of art !
We love posting pictures kids send in.
Have a pic or video of you working out? Send it to us!

Buy in
Big Dawgs and The Porch:
Run 200 M
20 Squats
10 Push ups
Run 200 M
20 Box Jumps
10 Handstand Attempts

Pack and Puppies:
Run 100 M
10 Squats
5 Push ups
Run 100 M
10 Box Jumps
5 Handstand Attempts

Big Dawgs:
3 Rounds

25 Box Jumps, 24"
25 Sit ups
25 Back extensions or superman's
25 Toes to bar

The Porch:
3 Rounds

20 Box Jumps, 20"
20 Sit ups
20 Back extensions or superman's
20 Toes to bar

Pack:
3 Rounds

15 Box Jumps
15 Sit ups
15 Back extensions or superman's
15 Toes to bar

Puppies:
3 Rounds

10 Box Jumps
10 Sit ups
10 Back extensions or superman's
10 Toes to bar

Cash out
Big Dawgs and The Porch:
5 Pull overs
Max Handstand hold
5 Pull overs

Pack and Puppies:
3 Kick overs
Max Handstand hold
3 Kick overs

Check the video page for vids of kick overs and pull overs.

Most recent comments

Brendhan, your son is so talented!! I love the Lego mock up of LaLanne Fitness!!

Posted by Maribel-LaLanne Fitness on January 02 2009 at 10:31 PM

These are some fun workouts - nice job everyone!!

Posted by Nichole D on January 02 2009 at 05:54 PM

M/8 yrs/4'4"/74#
I did the big dawgs workout. Used a 20" box for the box jumps.

Posted by Kollin on January 02 2009 at 05:37 PM

Posted by Jeff Martin on 01/01 ..... Total Comments - (6) . Read/Comment here. •

Thursday, January 1st 2009

CrossFit Kids - Victorious

Buy in
Big Dawgs and The Porch:
1 x
10 Push ups
20 Toes to bar
30 Squats
40 Sit ups

Pack and Puppies:
1 x
5 Push ups
10 Toes to bar
15 Squats
20 Sit ups

Big Dawgs:
As Many Rounds As Possible in 15 minutes of:

3 Burpee-Handstand Push ups
5 Pull ups
7 Squats

The Porch:
As Many Rounds As Possible in 12 minutes of:

3 Burpee-Handstand Push ups
5 Pull ups
7 Squats

Pack:
As Many Rounds As Possible in 10 minutes of:

3 Squat Thrust-Handstand Holds
5 Pull ups (Beginner or Assisted okay)
7 Squats

Puppies:
As Many Rounds As Possible in 8 minutes of:

3 Squat Thrust-Handstand Holds
5 Pull ups (Beginner or Assisted okay)
7 Squats

Cash out
Big Dawgs and The Porch:
2 x
30 seconds total L-sit
5 Skin the Cats

Pack and Puppies:
2 x
15 seconds total L-sit
3 Skin the Cats

Parents remember to help spot the Handstand push ups and handstand holds.

Burpee-Handstand Push ups - (wmv)

Most recent comments

Did the Pack with 11 rounds in 10 minutes!!!!

Posted by coolcam on January 03 2009 at 09:42 AM

8/M/4'4"/72#
Did 12 rounds of the Big Dogs 15 minutes.

Posted by Kollin on January 01 2009 at 03:52 PM

11/M/4'6"/76#
Did 13 rounds of the Big Dogs 15 minutes.

Posted by Kaid on January 01 2009 at 03:52 PM

Posted by Jeff Martin on 12/31 ..... Total Comments - (5) . Read/Comment here. •