Month

September 2009

Friday, September 11 2009

CrossFit Kids – Fight Gone Bad! It’s just about here. Buy in Big Dawgs and The Porch: 3 x or 5:00 3 Forward rolls => run across balance beam => 50 M run => Lateral shuffle 25 M => Switch sides and lateral shuffle 25 M => Agility ladder four step => 10 Box jumps Pack and Pu
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Thursday, September 10th 2009

CrossFit Kids – Sprint CrossFit Kids – FX TX Buy in Big Dawgs and The Porch: 3 x 10 Jumping jacks => Plank hold 15 seconds => Roving Plank 20 M => Alligator crawl 25 M => Agility ladder 2 in 2 out => sprint 50 M Pack and Puppies: 3 x 10 Jumping jacks => Plank hold 10 secon
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Wednesday, September 9th 2009

CrossFit Kids – Snatch CrossFit Teens WOD (wmv) (mov) Buy in Big Dawgs and The Porch: 2 x Run 200 M 10 Squats 1:00 Jump rope 5 Cartwheels Pack and Puppies: 2 x Run 100 M 5 Squats 1:00 Jump rope 3 Cartwheels Big Dawgs: For Time: 7 Rounds 300 M Run 7 Deadlifts (55-75#) 7 Push ups
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Tuesday, September 8 2009

CrossFit Kids – 135 pound overhead squat Connor vs. at the CrossFit Kids Certification seminar Today practice handstands for at least 10 minutes. CrossFit Kids Skill Day Brain Teaser: I am the ruler of shovels I have a double I am as thin as a knife I have a wife What am I? Fun
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Monday, September 7th 2009

CrossFit Kids – Teaching the Squat Big Dawgs and The Porch: 3 x or 5:00 100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times Pack and Pupp
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Sunday, September 6th

CrossFit Kids – High knee skip Buy in Big Dawgs and The Porch 2 x 1:00 Basic dot drill 5 handstand attempts 1:00 Jump rope 5 roll overs Pack and Puppies: 2 x 1:00 Basic dot drill 2 handstand attempts 1:00 Jump rope 2 roll overs Big Dawgs: 4 Rounds 5 Bear crawl U pattern 5 Muscle
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Saturday, September 5th 2009

CrossFit Kids – Perfect practice CrossFit Kids – Sri Ram Ashram Buy in Big Dawgs and The Porch: 3 x or 5:00 10 Tuck jumps => 2 Forward rolls => 10 Side to side hops => 2 Forward rolls => 10 Overhead squats (pvc) =>100 M run Pack and Puppies: 3 x or 5:00 10 Tuck jumps => 1
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Friday, September 4th 2009

CrossFit Kids – Big Kids Playing Build and Move a Fort at the CrossFit Kids Certification seminar Today practice cartwheels. Skill Day Brain Teaser: There is a room. The shutters are blowing in. There is broken glass on the floor. There is water on the floor. You find Flippy dea
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Thursday, September 3rd 2009

CrossFit Kids – Overhead squats Buy in Big Dawgs and The Porch: 2 x 1:00 Jump rope 5 Handstand attempts 200 M run 3 Muscle ups or muscle up progressions Pack and Puppies: 2 x 1:00 Jump rope 5 Handstand attempts 100 M run 3 Muscle ups or muscle up progressions Big Dawgs: 3 Rounds
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Wednesday, September 2nd 2009

CrossFit Kids – All smiles! CrossFit Preschool and CrossFit Kids at the CrossFit Kids Certification seminar. Buy in Big Dawgs and The Porch: 2 x Handstand => Forward roll => Army Crawl 25 M => Sprint 50 M => 5 Pull ups => 10 Push ups => 20 Low hurdles side to side hops Pack and
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