Month

June 2007

Monday, June 11th

CrossFit Kids – Second Degree Congratulations Connor Martin.  Brand X’s first ever second degree black belt. Big Dawgs:21-15-9 Handstand Push upsDeadlifts (65-75#) The Porch 21-15-9 Assisted Handstand Push upsDeadlifts (50-60#) Pack15-12-9 Assisted Handstand Push upsD
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Sunday , June 10th

CrossFit Kids – Freeze Tag! Get a group of friends together to play 15 minutes of CrossFit freeze tag.  All the normal rules apply except to get "Unfrozen" if you are tagged you must do:10 Squats (first 5 minutes)10 Push ups (second 5 minutes)5 Burpees (third 5 mi
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Saturday, June 9th 2007

CrossFit Kids – Fast and Strong Big Dawgs 12 roundsSprint 100MTire jump up in outSprint 50 MBox jump up and over (20 " Box)Sprint 25 M10 Kettlebell Swings 12kg Packmembers 9 roundsSprint 100MTire jump up in outSprint 50 MBox jump up and over (15-18" Box)Sprint 25 M10 K
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Friday, June 8th

CrossFit Kids – Happy Birthday Connor D. Big Dawgs21-15-9 Sotts Presses (15-20#)Pull upsBox Jumps The Porch15-12-9 Sotts Presses (15#)Pull upsBox Jumps Pack15-12-9 Sotts Presses (15-20#)Pull upsBox Jumps Puppies15-12-9 Sotts Presses (PVC-5#)Pull ups (Beginner or Jumping)Box Jump
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Thursday, June 9th

CrossFit Kids – Pirate Races! Big Dawgs:21-15-9 Front Squat (45-50#’s)Pull ups The Porch:21-15-9 Front Squat (25-35#’s)Pull ups Pack:15-12- 9 Front Squat (15-25#’s)Pull ups (Beginner or Jumping okay) Puppies:21-15-9 Front Squat (PVC-10#’s)Pull ups (Beginn
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Wednesday, June 6th

CrossFit Kids – Precious "Colleen’s Little Sister" For 7 minutes alternate the folowing:Clean for one minuteJerk for one minute Post your total reps to comments. Big Dogs20-25# Dumbbells The Porch:15-20# Dumbbells Packmembers8-10# Dumbbells Puppies4-6# Dumbbells
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Tuesday June 5th 2007

CrossFit Kids Goblet squats "Jumping Triplets " Big Dawgs 5 rounds20 x Tuck Jumps20 x Broad Jumps20 x Vertical Jumps1 50 M Chariot drag @ 40% bodyweight Porch 4 rounds20 x Tuck Jumps20 x Broad Jumps20 x Vertical Jumps1 50 M Chariot drag @ 30% bodyweight Packmembers 3 rounds1
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Monday, June 3rd

CrossFit Kids – Play 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 Press5-5-5-5-5Work on
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Sunday, June 3rd

CrossFit Kids – Swim Big Dawgs: 8 Muscle upsRun 800 M6 Muscle upsRun 600 M4 Muscle upsRun 400 M2 Muscle upsRun 200 M The Porch: 8 Seated Muscle upsRun 800 M6 Seated Muscle upsRun 600 M4 Seated Muscle upsRun 400 M2 Seated Muscle upsRun 200 M Pack: 6 Jumping Muscle upsRun 600 M4 J
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Saturday, June 2nd 2007

CrossFit Kids Push Press and Functional exercise Big Dawgs 7 rounds Sprint 100M25 x Push Press 45#25 Push ups Porch 6 rounds Sprint 100M25 x Push Press 35#25 Push ups Packmembers 5 rounds Sprint 100M20 x Push Press 25#20 Push ups Puppies 4 rounds Sprint 100M15 x Push Press 15#15 Push
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