CrossFit Kids | Forging the Future of Fitness

Thursday, July 29th 2010

CrossFit Kids- Jump and Reach

Buy in
Big Dawgs and The Porch:
3 x
1 Jumping Bar muscle up => 2 Forward rolls => Inch worm walk, 25 feet => Bear Crawl 25 feet => Run 100 M

Pack and Puppies:
3 x
1 Jumping Bar muscle up =>Inch worm walk, 10 feet => Bear crawl 10 feet => Run 50 M

Big Dawgs:
7 rounds
45 pound Overhead squat, 3 reps
Burpees, 5 reps
45 pound Power snatch, 7 reps
24" Box Jumps, 9 reps

The Porch:
7 rounds
25-35 pound Overhead squat, 3 reps
Burpees, 5 reps
25-35 pound Power snatch, 7 reps
20" Box Jumps, 9 reps

Pack:
5 rounds
10-15 pound Overhead squat, 3 reps
Burpees, 5 reps
10-15 pound Power snatch, 7 reps
15-20" Box Jumps, 9 reps

Puppies:
4 rounds
pvc - 5 pound Overhead squat, 3 reps
Burpees, 5 reps
pvc - 5 pound Power snatch, 7 reps
12" Box Jumps, 9 reps

Cash out:
Big Dawgs and The Porch:
20 Back extension
1:30 L-sit
20 Back extensions

Pack and Puppies:
20 Back extension
1:30 L-sit
20 Back extensions

Posted by mikki martin on 07/28 ..... Total Comments - (0) . Comment here. •

Wednesday, July 28th 2010

CrossFit Kids - Prowler

CrossFit Kids - King of Prussia

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>100 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 5 Handstand attempts

Pack and Puppies:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>50 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 3 Handstand attempts

"Cindy"

Big Dawgs:
As Many Rounds As Possible in 20 Minutes
5 Pull ups
10 Push ups
15 Squats

Porch:
As Many Rounds As Possible in 15 Minutes
5 Pull ups
10 Push ups
15 Squats

Pack:
As Many Rounds As Possible in 12 Minutes
5 Pull ups (Beginner or assisted okay)
10 Push ups (Progressions okay)
15 Squats

Puppies:
As Many Rounds As Possible in 10 Minutes
3 Pull ups (Beginner or assisted okay)
6 Push ups (Progressions okay)
9 Squats

Cash out
Big Dawgs and The Porch:
1:00 Total time L-sit
2:00 Total time Handstand

Pack and Puppies:
30 seconds Total time L-sit
1:00 Total time Handstand

Posted by Jeff Martin on 07/27 ..... Total Comments - (0) . Comment here. •

Tuesday, July 27th 2010

CrossFit Kids - Big Dawgs

CrossFit Kids - Brand X (Ramona)

Grace
Keegan (135#, age 16) 5:33, Alyssa (95#, age 16) 7:36, Cole (135#, age 14) 7:00.

Buy in
Big Dawgs and The Porch:
3 x
3 Forward rolls
5 Handstand attempts
7 Squats

The Pack and Puppies:
3 x
3 Forward rolls
5 Handstand attempts
7 Squats

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-45#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Cash out
Big Dawgs and The Pack:
Max Handstand Hold
Max L-sit

Pack and Puppies:
Max Handstand Hold
Max L-sit

Posted by Jeff Martin on 07/26 ..... Total Comments - (1) . Read/Comment here. •

Monday, July 26th 2010

CrossFit Kids - Preschool

Today, practice dot drills

Skill Day Brain Teasers
Big Dawgs and The Porch:
Donald covers half of the journey at 30 mph and the rest at 45 mph. He took 5 hours to complete the journey. Find the total distance he traveled.

Pack and Puppies:
Six penguins can eat 9 fish in one hour. How many fish can they eat in 6 hours?

Posted by Jeff Martin on 07/25 ..... Total Comments - (0) . Comment here. •

Sunday, July 25th 2010

CrossFit Kids - Hoover Ball

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>100 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 5 Handstand attempts

Pack and Puppies:
3 x or 5:00
Bear crawl=>Forward roll=>Precision jump=>50 M run=>Agility ladder 2 in 2 out=>Agility ladder drills 2 up 2 back=> 3 Handstand attempts

"Little Angie"

Big Dawgs
100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats

Porch
75 Pull Ups
75 Push Ups
75 Sit ups
75 Squats

Pack
50 Pull Ups or seated pull ups
50 Push Ups/ std or elevated
50 Sit ups
50 Squats

Puppies
35 Pull Ups or seated pull ups
35 Push Ups/ std or elevated
35 Sit ups
35 Squats

Buttercups
25 Pull Ups or seated pull ups
25 Push Ups/ std or elevated
25 Sit ups
25 Squats

Big Dawgs-See if you can beat your parents time !

Cash out
Big Dawgs and The Porch:
1:00 Total time L-sit
2:00 Total time Handstand

Pack and Puppies:
30 seconds Total time L-sit
1:00 Total time Handstand

Posted by Jeff Martin on 07/24 ..... Total Comments - (0) . Comment here. •

Saturday, July 24th 2010

CrossFit Kids - Overhead

CrossFit Kids - Agoge (Montrose)

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 Hang Clean and Jerks, 45-55#
Every time you set the bar down do 5 forward rolls.

The Porch:
30 Hang Clean and Jerks, 25-35#
Every time you set the bar down do 5 forward rolls.

Pack:
30 Hang Clean and Jerks, 10-15#
Every time you set the bar down do 3 forward rolls.

Puppies:
30 Hang 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

Posted by Jeff Martin on 07/23 ..... Total Comments - (0) . Comment here. •

Friday, July 23rd 2010

CrossFit Kids - Pull ups

Buy in
Big Dawgs and The Porch:
25 Side to Side Burpees

Pack and Puppies:
10 Side to Side Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

"Anna"

Big Dawgs:
7 Rounds

Run 200 M
7 Pull ups

The Porch:
5 Rounds

Run 200 M
7 Pull ups

Pack:
5 Rounds

Run 100 M
5 Beginner Pull ups

Puppies:
5 Rounds

Run 50 M
5 Beginner, Assisted or Jumping Pull ups

Buttercups:
5 Rounds

Run 25 M
5 Beginner, Assisted or Jumping Pull ups

Cash out
Big Dawgs and The Porch:
3 X
3 Roll overs
15 Sit ups

Pack and Puppies:
2 X
3 Roll overs
10 Sit ups

Posted by Jeff Martin on 07/22 ..... Total Comments - (1) . Read/Comment here. •