Month

December 2007

Tuesday, January 1st 2008

CrossFit Kids – Practice! Big Dawgs: 15-12-9 Handstand Push ups Muscle ups The Porch: 12-9-6 Handstand Push ups Muscle ups Pack: 12-9-6 Bridged Handstand Push ups on Feet Seated Muscle ups Puppies 12-9-6 Bridged Handstand Push ups on knees Squat Muscle ups * Please see the Muscl
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Monday, December 31st 2007

CrossFit Kids – Kip Big Dawgs: 3 rounds 200 M Run 15 Sumo Deadlift High Pulls, 35-45# 2 Rope Climbs The Porch: 3 rounds 200 M Run 15 Sumo Deadlift High Pulls, 20-30# 1 Rope Climbs Pack: 3 rounds 200 M Run 15 Sumo Deadlift High Pulls, 10-15# 1 Rope Climb or 2 Beginner Rope Climbs
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Sunday, December 30th 2007

CrossFit Kids – Vicious Jump! Big Dawgs: 5 rounds 10 Hang Power Snatches, 35-45# 5 Box Jumps, 24″ The Porch: 5 rounds 10 Hang Power Snatches, 25-30# 5 Box Jumps, 20″ Pack: 4 rounds 10 Hang Power Snatches, 15# 5 Box Jumps, 15″ Puppies: 3 rounds 10 Hang Power Sna
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Saturday, December 29th 2007

CrossFit kids – Play day! Today play CrossFit Hide and Go Seek! All the rules normal apply except when you are found both of you have to do 10 perfect squats before running to base. CrossFit Babies http://www.ffk-wilkinson.com Submitted by John Tuitele of CrossFit Strong Medicin
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Friday, December 28th 2007

CrossFit Kids – Back Squats Big Dawgs: 21-15-9 Handstand Push ups Pull ups Pack: 21-15-9 Handstand Push ups (progression from feet) Pull ups (assisted, jumping or beginner pull ups okay) Puppies: 15-12-9 Handstand Push ups (progression from knees) Pull ups (assisted, jumping or
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Thursday, December 27th 2007

CrossFit Kids – Intensity! ‘Chipper’ Big Dawgs: 2 Rounds of: 10 Standing Long Jumps 50′ Walking Lunges 21 Kettlebell swings (20-30#) 21 pull ups 21 burpees 21 slam ball (12# ball) The Porch: 2 Rounds of: 10 Standing Long Jumps 50′ Walking Lunges 21 Kettle
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Wednesday, December 26th 2007

CrossFit Kids – Finish Line Big Dawgs: 3 rounds Run 800 M 50 Squats Porch: 3 rounds Run 600 M 40 Squats Pack: 3 rounds Run 400 M 30 Squats Puppies: 3 rounds Run 200 M 20 Squats Buttercups: 3 rounds Run 100 M 15 Squats
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Tuesday, December 25th 2007

CrossFit Kids – Play Day Saturday Connor, age 16, completed three hero workouts: Jason – 12:00 J.T. – 14:00 Michael – 22:00 As a reward today he got a “Jacket of Pain” courtesy of Michael Latch of Valley CrossFit 100 push-press, 75lb Row 500m 75 pus
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Monday, December 24th 2007

CrossFit Kids – Build (and decorate) your own jump boxes! Now that’s a box jump! Big Dawgs: 5 rounds 20 one legged jumps (10 right, 10 left) 20 push ups The Porch: 4 rounds 20 one legged jumps (10 right, 10 left) 20 push ups Pack: 3 rounds 20 one legged jumps (10 right, 10
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Sunday, December 23rd 2007

CrossFit Kids – Wheelbarrow races Our CrossFit Kids record for this workout is 4:58. Full extension at the bottom, hands turned out. Big Dawgs: 30 Muscle ups The Porch: 10 Muscle ups 10 Jumping Muscle ups or 10 Jumping Muscle ups 10 Seated Muscle ups Pack: 15 Seated Muscle ups P
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