Month

September 2007

Monday, October 1st 2007

CrossFit Kids – “Footie” Big Dawgs: 21-15-9 Clean, 55-65# 7-5-3 Muscle ups The Porch: 15-12-9 Clean, 35-45# 5-4-3 Seated Muscle ups Pack: 15-12-9 Clean, 15-25# 5-4-3 Jumping Muscle ups Puppies: 15-12-9 Clean, 10-15# 5-4-3 Squat Muscle ups Big Dawgs and the Porch, If
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Sunday, September 30th 2007

CrossFit Kids – Push up practice “Hey, did anybody else watch the “Rocky” marathon this weekend?” Big Dawgs: 40-25-10 Overhead Squats, 35-45# Good Mornings, 35-45# Sit ups The Porch: 40-25-10 Overhead Squats, 20-30# Good Mornings, 20-30# Sit ups Pack: 30-
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Saturday, September 29th 2007

CrossFit Kids – Upside down…….again. Big Dawgs 5 rounds Nine Becks Burpees Nine Kettlebell Swings, 25-35# Nine Medicine Ball Throw for distance, 14# Pack 4 rounds Nine Becks Burpees Nine Kettlebell Swings, 10-20# Nine Medicine Ball Throw for distance, 8-10# Puppies 3
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Friday, September 28th 2007

CrossFit Kids – Skill Day First visit! With a piece of pvc pipe or a broomstick spend 5 minutes practicing proper deadlift form and 5 minutes practicing proper overhead squat form.
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Thursday, September 27th

CrossFit Kids – Excellent! “GUS” 3 rope climbs 200m Run 15 box jumps 200M Run 10 pushups 200M Run 5 pullups Big Dawgs: Do two rounds Pack and Puppies: one round
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Wednesday, September 26th 2007

CrossFit Kids – 3-2-1-GO! Big Dawgs: 21-18-15-12-9-6-3 Pull ups 7-6-5-4-3-2-1 Handstand Push ups The Porch: 21-18-15-12-9-6-3 Pull ups 7-6-5-4-3-2-1 Pad/Pillow Handstand Push ups Pack: 15-12-9-6-3 Pull ups (Fill in with assisted, jumping or beginner pull ups as necessary) 5-4-3-
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Tuesday, September 25th 2007

CrossFit Kids – Overhead “Maggie” Big Dawgs: 7 Rounds Run 200 M 7 Thrusters (35-40#) The Porch: 7 Rounds Run 200 M 7 Thrusters (25-30#) Pack: 7 Rounds Run 100 M 7 Thrusters (15#) Puppies: 7 Rounds Run 50 M 7 Thrusters (5# dumbbells) Buttercups: 7 Rounds Run 25 M 7 Th
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Monday, September 24th 2007

CrossFit Kids – Skill Day! Low ropes are a great way to give kids confidence when learning to climb. Today practice kipping and forward rolls for ten minutes. Check out Eva’s great kipping pull up video
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Sunday, September 23rd 2007

CrossFit Kids – Jump “Keegan” Big Dawgs: 5 rounds 200m 20 Pushups 20 Toes-to-bar Pack: 4 rounds 200m 15 Pushups 15 Toes-to-bar Puppies: 4 rounds 100m 10 Pushups 10 Knees-to-elbows or knee-ups Buttercups: 3 rounds 100m 10 Pushups 10 Knee-ups
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Saturday, September 22nd 2007

CrossFit Kids – Overhead Squat Big Dawgs: 5 rounds Run 400 15 Overhead squats, 35-45#’s The Porch: 5 rounds Run 400 15 Overhead squats, 25-35#’s Pack: 4 rounds Run 200 15 Overhead squats, 10-15#’s Puppies: 4 rounds Run 100 10 Overhead squats, PVC-10#’s Bu
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