Month

March 2007

Thursday, March 22nd

CrossFit Kids – 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 Buttercups:15-12-9He
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Wednesday March 21st, 2007

  Big Dawgs: 21-15-9 5# "Tag the ground touch the sky squats" Broad Jumps Pack: 21-15-9 1-3# "Tag the ground touch the sky squats" Broad Jumps Puppies: 15-12-9 1-3# "Tag the ground touch the sky squats" Broad Jumps Switch hands each rep. Make sure to
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Tuesday, March 20th

CrossFit Kids - Push ups Big Dawgs:3 Rounds Run 200 M21 Kettlebell Swings X 20-25# 12 Pullups Pack: 3 Rounds Run 100 M 21 Kettlebell Swings X 10-15# 8 pull ups or 12 Beginner or Jumping pull ups Puppies: 3 Rounds Run 100 M 15 Kettlebell Swings X 8-10# 6 pull ups or 12 assisted pull up
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Monday, March 19th

CrossFit Kids – Fran Competition CrossFit Kids is holding our first competition. The Competition will be open to kids 4-18, throughout the Crossfit community. To compete the kids must complete “Fran “(scaling below) during the week of April 1st -7th. Submit names of participants
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Sunday, March 17th

CrossFit Kids – Forging Future Fitness Big Dawgs:3 rounds of: Run 200 meters15 Power Cleans (25-30#)15 Broad Jumps The Porch:3 rounds of: Run 200 meters15 Power Cleans (15-20#)15 Broad Jumps Pack:3 rounds of: Run 100 meters10 Power Cleans (10-15#)10 Broad Jumps Puppies:3 Rounds
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Saturday, March 17th 2007

CrossFit Kids- Kiss The Blarney Stone For this workout, you will need a hill and set of at least 10 stairs Big Dogs 4 rounds 50M Hill SprintGo up the stairs, without running or jumping, just a good pace walking, step on each stair.Go down, same rules.25 push ups( "kiss the ground
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Friday, March 16th

St Patrick’ Day Workout with the Kids You will need a 10 # bag of potatoes Big Dogs Run 400M 25 OHS (with bag of potatoes)Run 200M (carry bag of potatoes)25 Kettlebell swing (with bag of potatoes)Run 200M (carry bag of potatoes)25 squats (holding bag of potatoes to chest)Run 200
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Thursday, March 15th

CrossFit Kids – No More Burpees! "Sage" 200m Run21 Squats200M Run15 Ring Dips 200M Run9 Handstand Push ups200 M Run3 Rope Climbs Big Dawgs do two rounds. Pack and Puppies one round.If you are unable to do Ring dips you can sub bar dips or bench dips.If you are unable t
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Wednesday, March 14th

CrossFit Kids – Burpees! Big Dawgs: 5 rounds for time of: 10 burpees 10 pull-ups 10 ring dips The Pack: 5 rounds for time of: 8 burpees 8 pull-ups 8 ring dips Pack: 4 rounds for time of: 8  burpees 8  pull-ups (Fill in Jumping or Beginner when necessary)8  dips (F
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Tuesday March 13th

CrossFit Kids and Outdoor Exercise "Austin" Big Dogs 10 Rounds Row 100M10 Push ups10 Squats10 Situps Packmembers 7 Rounds Row 100M7 Push ups7 Squats7 Situps Puppies 5 Rounds Row 100M5 Push ups5 Squats5 Situps
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