Month

March 2007

Monday, March 12th

CrossFit Kids – Incredible! Big Dawgs:Using 20# dumbbells every minute on the minute for 20 minutes perform: 5 Dumbbell Deadlifts5 Dumbbell Hang Cleans5 Dumbbell Thrusters The Porch:Using 20# dumbbells every minute on the minute for 15 minutes perform: 5 Dumbbell Deadlifts5 Dumb
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Sunday, March 11th

CrossFit Kids – Box jumps "Lil Kelly" Big Dawgs:5 rounds for time of: Run 200 meters 15 Box jump, 20 inch box 15 Wall ball shots, 10 pound ball Post time to comments. Pack: 3 rounds for time of: Run 200 meters 15 Box jump, 15 inch box 15 Wall ball shots, 5 – 8 po
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Saturday, March 10th

CrossFit Kids – Beck’s Burpees Big Dawgs:For Time:Beck’s Burpee’s for 200 M The Porch: For Time:Beck’s Burpee’s for 150 M Pack:For Time:Beck’s Burpee’s for 125 M Puppies:For Time:Beck’s Burpee’s for 75 M Buttercups:For Time:B
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Friday March 9th 2007

CrossFit Kids – Functional Fitness Rocks  Remember to keep elbows high in the front squat, bar racks closely against neck and collarbone and rests on fingertips. (In the above picture elbows are not rotated high enough) Squats should be full depth. Use a "butt ball&quo
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Thursday, March 8th

CrossFit Kids – Gymnastics Big Dawgs:How many rounds can you complete in 15 minutes of: 3   Skin the Cats6   Handstand Push ups12 Broad Jumps Pack:How many rounds can you complete in 12 minutes of: 3   Tuck Skin the Cats6   Pillow Handstand Pus
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Wednesday, March 7th

CrossFit Kids – Get Ready! "Lil Fran" Big Dawgs: 21-15-9 40#  thrusters pull ups The Porch:21-15-9 25# Thrusterspull ups Pack:15-12-98# dumbbell thrustersjumping pull ups Puppies:15-12-95# dumbbell thrustersjumping pull ups Buttercups: 12-9-63# dumbbell thrustersa
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Tuesday, March 6th

CrossFit Kids – Goblet Squats Big Dawgs:Run 200 M 21 Goblet Squats X 20-25#21 Knees to ElbowsRun 200 M 15 Goblet Squats X 20-25#15 Knees to ElbowsRun 200 M 9 Goblet Squats X 20-25#9 Knees to ElbowsRun 200 M The Porch:Run 200 M 15 Goblet Squats X 20#15 Knees to ElbowsRun 200 M&nb
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Monday, March 5th

CrossFit Kids – Peek-A-Boo Big Dawgs:20 Muscle ups The Porch:10 Muscle ups10 Jumping Muscle ups or10 Jumping Muscle ups10 Seated Muscle ups Pack:15 Seated Muscle ups Puppies:15 Squat Muscle ups Buttercups:10 Assisted Muscle ups See video page for muscle up tutorial and progressi
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Sunday, March 4th

CrossFit Kids – Bradley’s Workout Big Dawgs: 4 rounds 10 reps each of Pull ups Burpees Sit ups Kettlebell swings (20-25#)Thrusters (25-30#) The Porch:3 rounds 10 reps each of  Pull ups Burpees Sit ups Kettlebell swings (15#)Thrusters (15-20#) Pack:2 rounds10 reps each
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Saturday, March 3rd

CrossFit Kids –  Jumping builds strong bones (and its fun) "Connor" How many rounds can you complete in 20 minutes of:5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats= 1 Big Dawgs:Use 30# The Porch:Use 20-25# Pack:Use 15# for fifteen min
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