Month

November 2006

Friday, December 1st, 2006

  Jokers Wild Everyone play the following game.  Pull a card.  The suit of the card determines the exercise to be done, the number determines the reps. (Face Cards = 10, Aces = 11, and Jokers are wild, kids pick the exercise and number) Diamonds = SquatsHearts = Burpees
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Thursday, November 30th

CrossFit Kids – Who has the ball? Big Dawgs 4 Rounds of:400 M12 OHS + 2 Sotts Presses (15#) The Porch 3 Rounds of:400 M12 OHS + 1 Sotts Press (15#) Pack 3 Rounds of:200 M12 OHS + 1Sotts Press (10#) Puppies 3 Rounds of:200 M8 OHS + 1 Sotts Press (5#) Buttercups 3 Rounds of:100 &#
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Wednesday, November 29th

CrossFit Kids – Working out together "Had a Bad Day" Big Dawgs: 5 rounds: 200 M 10 burpees 10 pullups 10 burpees 10 pullups The Porch: 4 rounds: 200 M 10 burpees 10 pullups 10 burpees 10 pullups  Pack: 3 Rounds200 M 10 burpees 10 pullups 10 burpees 10 pullups(If y
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Tuesday, November 28th

CrossFit Kids – Frogging   Big Dawgs:21-18-15-12-9-6-3Front Squats (15-25#)One Arm Dumbbell Snatch (8-10#) Pack:21-18-15-12-9-6-3Front Squats (10-15#)One Arm Dumbbell Snatch (5#) Puppies:21-15-9-3Front Squats (8-10#)One Arm Dumbbell Snatch (2-3#) Buttercups:21-15-9-3Front S
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Monday, November 27th, 2006

CrossFit Kids – Be A good Sport ! Here is your chance to "Throw ‘n’ Tantrum "Throwing things Jumping up and Down Pounding the Ground Big Dawgs: 3 rounds: Run 200 m 30 Slam Ball (12) 20 Tuck Jumps 10 Supeman’s Pack: 3 rounds: Run 100 m 20 Slam Ball ( 8
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Sunday, November 26th

CrossFit Kids – Beginner Pull ups The Brand X record for this workout is 27 rounds, and was set by a 15 year old. Big Dawgs: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as lo
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Saturday, November 25th 2006

Poles can be subbed for rope climbs, or just shimmy up because its fun Big Dawgs 3 rounds Run 400M3 rope climbsSprint 25 M25 Push ups Packmembers 3 rounds Run 400M2 rope climbsSprint 25M20 Push ups Puppies 3 rounds Run 200M1 rope climb (or 3 beginner rope climb )Sprint 25M15 Push ups
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Friday, November 24th

CrossFit Kids – PT Test "I have a Complex" Big Dawgs:21-15-9 Medicine Ball Clean/Wall Ball (10#)Slam Ball/Broad Jump (10#)Pull Ups The Porch:15-12-9 Medicine Ball Clean/Wall Ball (8#)Slam Ball/Broad Jump (8#)Pull Ups Pack:15-12-9 Medicine Ball Clean/Wall Ball (6#)Slam
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Thursday, November 23rd

CrossFit Kids – Thanks! Rest Day Enjoy the day with your family.
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Wednesday, November 22nd

CrossFit Kids – Dumbbell Swings ‘Hiking With Colleen’ Big Dawgs:100 M Hill SprintThen using a 25# dumbbell three rounds of:25 Dumbbell Swings 50 M Dumbbell Drag25 Dumbbell Swings 50 M Dumbbell CarryFollowed by:100 M Hill Sprint The Porch:100 M Hill SprintThen using a
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