Month

January 2010

Thursday, January 14th 2010

CrossFit Kids – Lateral hops CrossFit Kids – Agoge (Montrose) Teen Class Warm up (wmv) (mov) Big Dawgs and The Porch: 2 x Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M Pack and Puppies: 2 x Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M “Rolling Randy” B
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Wednesday, January 13th 2010

CrossFit Kids – PR Keegan – Clean and Jerk (wmv) (mov) Buy in Big Dawgs and The Porch: 3 x or 5:00 Roving plank 15 M => 3 Forward rolls => 100 M run => 3 Handstand holds/attempts Pack and Puppies: 3 x or 5:00 Roving plank 10 M => 3 Forward rolls => 50 M run => 3 Handstand
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Tuesday, January 12th 2010

CrossFit Kids – Knee alignment CrossFit Kids Certification seminar Buy in Big Dawgs and The Porch: 4 X 10 Side to Side hop over small barrier =>10 Sprawls => 25 M Sprint => 25 M Back pedal Pack and Puppies: 4 X 5 Side to Side hop over small barrier =>5 Sprawls => 15 M Sprint =>
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Monday, January 11th 2010

CrossFit Kids – Rest Day For Big Dawgs and Puppies Today work on cartwheels Skill Day Brain Teaser: Froggie fell down a 10-foot well. He cannot hop out. He has to climb out. He climbs three feet a day, but during the night, while resting, he slips back two feet. At this rate, ho
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Sunday, January 10th 2010

CrossFit Kids – Hurdle! Buy in Big Dawgs and The Porch: 5:00 or 3 rounds 200 M run 1 Handstand 3 Forward rolls 6 Pull ups Pack and Puppies: 5:00 or 3 rounds 200 M run 1 Handstand 3 Forward rolls 6 Pull ups Big Dawgs: Using the Tabata protocol of 20 seconds of work followed by 10
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Saturday, January 9th 2010

CrossFit Kids – Pull ups Big Dawgs and The Porch: 2 x Army Crawl 25 M => Sprint 50 M => Bear Crawl 25 M => Handstand => Forward roll Pack and Puppies: 2 x Army Crawl 15 M => Sprint 30 M => Bear Crawl 15 M => Handstand => Forward roll “Jumpy Nicole” Big Dawgs: Complet
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Friday, January 8th 2010

CrossFit Kids – Learning to correctly lift CrossFit Kids – Ft. Bragg Big Dawgs and The Porch: 2 x 5 Handstand attempts => Forward roll => 15 Roving Planks => 25 Mountain Climbers => Jump up run 200 m Pack and Puppies: 2 x 3 Handstand attempts => Forward roll => 10 Roving P
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Thursday, January 7th 2010

CrossFit Kids – January 2010 Certification CrossFit Kids Certifications Today work on your handstands and balance. Skill Day Brain Teaser: Look carefully at each line of numbers in the number pyramid. What number should replace the question mark in the middle of the bottom line?
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Wednesday, January 6th 2010

CrossFit Kids – Overhead squats Buy in: Big Dawgs and The Porch: 3 x 2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier Pack and Puppies: 3 x 2 Forward rolls => Bear crawl 15 M => 10 Side to side hop over a small barrier “Jeremy” Big Dawgs
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Tuesday, January 5th 2010

CrossFit Kids – Freeze Face CrossFit Preschool class at the CrossFit Kids Certification Buy in Big Dawgs and The Porch: 3 x 5 Jump to supports 1 Roll over 5 Rock up squats 1 Forward roll Pack and Puppies: 2 x 5 Jump to supports 1 Roll over 5 Rock up squats 1 Forward roll Big Daw
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