Month

December 2006

Tuesday, December 12th

CrossFit Kids – Good Coaching Big Dawgs 21-15-9Pistol SquatsHandstand Push ups The Porch 15-12-9Pistol SquatsHandstand Push ups Pack 15-12-9Rope Pistol SquatsPillow Handstand Push ups (To scale) Puppies 12-9-6Wall Pistol SquatsPillow Handstand Push ups (To scale) orHandstand hol
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Monday, December 10th

Crosffit Kids – Over head  (not above head, but over head) Big Dawgs: 4 RoundsRun 200 M15 Thrusters (25-30#)15 Pull ups The Porch: 3 RoundsRun 200 M15 Thrusters (25-30#)15 Pull ups Pack: 3 RoundsRun 100 M15 Thrusters (15-20#)15 Pull ups (Combination of regular jumping, assi
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Sunday, November 10th

CrossFit Kids – Swings CrossFit Freeze tag Get a group of friends together to play freeze tag.  All the normal rules apply except that to get "unfrozen" you have to do either: 1 – pistol squat or 2 – burpees or 5 – push ups or 7 – tuck jump
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Saturday, December 9th

CrossFit Kids – The basis of all athletic movement is the squat.  Practice it often! Big Dawgs:Front Squat (Find your limit with PERFECT form)5-5-5-5-5 Porch:Front Squat 25-35#5-5-5-5-5 Pack:Front Squat  15-25#5-5-5-5-5 Puppies and Buttercups:Front Squat PVC-10#5-5-5-5
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Friday, December 8th, 2006

CrossFit Kids – Connor M. Super Monkey Ball 2 Big Dawgs 2 Rounds 200 M Sprint 25 Wall Ball (10#) 1 Pass Through Monkey Bars or 10 Pull ups25 D-Ball Slams (10-12#) 1 Pass Through Monkey Bars or 10 Pull ups25 Deadlifts (35#) Pack 2 Rounds 200 M Sprint 15 Wall Ball (8#) 1 Pass Thro
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Thursday, December 7th

CrossFit Kids – Overhead Big Dawgs3 Rounds of:30 Squats10 Kettlebell Deadlifts (30-35#)3 Maniac Muscle Ups Porch:3 Rounds of:30 Squats10 Kettlebell Deadlifts (20-25#)1 Maniac Muscle Ups Pack:3 Rounds of:20 Squats10 Elevated Kettlebell Deadlifts (15-20#)3 Jumping Muscle Ups Puppi
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Wednesday, December 5th

CrossFit Kids – Piggy Back Funky Fran Big Dawgs:21-15-9Heaving Snatch Balance X 20-25#Pull ups The Porch:15-12-9Heaving Snatch Balance X 20-25#Pull ups Pack:21-15-9Heaving Snatch Balance X 10-15#Pull ups Puppies:21-15-9Heaving Snatch Balance X PXC pipeBeginner Pull ups Buttercup
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Tuesday, December 5th, 2006

CrossFit Kids – 21 of something Big Dawgs 2 rounds of the following:21 Flying Squirrels21 Tuck Jumps21 Pull ups21 Thrusters X 30#’s21 Medicine Ball Cleans (10# ball) The Porch 2 rounds of the following:15 Flying Squirrels15 Tuck Jumps15 Pull ups15 Thrusters X 30#’s15
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Monday, December 4th

CrossFit Kids – Soccer season tourney play ended today Keegan at Man. U. stadium Big Dawgs:Overhead Squat (Find your limit with PERFECT form)5-5-5-5-5 Porch:Overhead Squat 15-25##5-5-5-5-5 Pack:Overhead Squat  10-15#5-5-5-5-5 Pupies and Buttercups:Push Press PVC-10#5-5-5-5-
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Sunday, December 3rd

CrossFit Kids – CrossFit “Football” Big Dawgs:For time:65 Pull-ups65 Push-ups65 Sit-ups65 Squats Pack:For time:40 Pull-ups or assisted40 Push-ups40 Sit-ups40 Squats Puppies:For time:25 Pull-ups or assisted25 Push-ups25 Sit-ups25 Squats Buttercups:For time:15 Pull-ups
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