Month

December 2006

Monday, January 1st

CrossFit Kids – Broad Jumps Big Dawgs 3 rounds for time: Run 200 yards 21 Kettlebell swings with 12-15 pounds 12 Pullups Porch: 3 rounds for time: Run 200 yards 18 Kettlebell swings with 12-15 pounds 9 Pullups Pack 3 rounds: Run 100 yards 12 Kettlebell swings with 8-10 pounds 6
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Sunday, December 31st

Crossfit Kids – Functional Big Dawgs: 3 rounds for timeRun 200 Meters20 Wall Ball shots (8-10# ball 7 foot target)15 long jumps Pack:3 rounds for timeRun 100 Meters15 Wall Ball shots (6-8# ball 7 foot target)12 long jumps Puppies:3 rounds for timeRun 100 Meters10 Wall Ball shots
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Saturday, December 30th, 2006

CrossFit Kids – Functional Fitness For Kids Big Dogs4 rounds25 Roving Pushups25 Pullups20 Pistol squats/alternate legs Packmembers3 rounds25 Roving Pushups25 Rope Pullups20 Pistol squats/alternate legs Puppies3 rounds15 Roving Pushups15 Jumping Rope Pullups10 Wall or rope assist
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Friday, December 29th

CrossFit Kids – Overhead Press Big Dawgs and The Porch: Hang Squat Clean – Thruster5-5-5-5-5Work on perfect form, start light and work your way up.  If your form breaks or deteriorates you are going to heavy. Pack and Puppies: Front Squat – Shoulder Press5-5-5-5
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Thursday, December 27th

Crossfit Kids – Weightlifting (one word) Big Dawgs: 2 Rounds of: 10 Standing Long Jumps 50’Walking Lunges 21 Kettlebell swings (15-20#)21 pull ups 21 burpees 21 slam ball (10# ball) Pack: 2 Rounds of: 10 Standing Long Jumps 50’Walking Lunges 15 Kettlebell swings (10-
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Wednesday, December 27th, 2006

Weightlifting and Jumping  – Create better bone density for life ! Big Dogs 21-15-9 Snatch  with a 10-15# BarBox Jump 20" box Packmembers 21-15-9 Snatch with a 5-10# barBox Jump  to 15" box/tire Puppies 21-15-9 Snatch with PVCBox Jump to 10" box/tir
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Tuesday, December 26th

CrossFit Kids – Tabata Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest. Big Dawgs:4 Rounds of:4 Rounds Tabata Squats200 M runImmediately start the next 4 rounds of Tabata squats upon completion of the run. Pack:4 Rounds of:4 Rounds Tabata Squats100
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Monday, December 25th

CrossFit Kids – Family Play Day ! Get some friends together and play one of the following: CrossFit Capture the Flag CrossFit Dodge Ball CrossFit Tag
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Sunday, December 24th

CrossFit Kids – Burpees! Yah! Join CrossFit Brand X , CrossFit Central Scotland , and CrossFit Manchester today for the burpee workout! Big Dawgs:Today you run with the adults. 100 Burpees for time The Porch: 65 Burpees for time Pack: 50 Burpees for time Puppies: 35 Burpees for
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Saturday, Decenber 23rd

Big Dawgs21-15-9Hang Power Snatch + OHS + Sotts Press X 10-15#10# Ball Slams Pack21-15-9Hang Power Snatch + OHS X PVC-10#5-10# Ball Slams Puppies15-12-9Hang Power Snatch + OHS X PVC5# Ball Slams If you do not have a D ball to slam, sub a two handed overhead soccer throw into a wall. U
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