CrossFit Kids - Forging the Future of Fitness

Thursday, March 1st

CrossFit Kids - Toss it

Highland games practice at Brand X March 17th.

P.T. Test

Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held

Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)

Max Pull ups ( To Failure)
Full extension at bottom to chin over bar

Broad Jump (Distance)
Measure distance covered

Complete the test and report your scores here!

When complete practice cartwheels and front rolls for 10 minutes.

Wednesday, February 28th

Crossfit Kids - Gus

In memory of My best friend Gus, my English Bulldog.  ( This is a CrossFit Kids standard workout. Compare to December, 20th 2006)

"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

Post your time to comments!

Tuesday, February 27th

Crossfit Kids - GO!

Big Dawgs:
Back Squats
5-5-5-5-5

Rest

15-12-9
Handstand push ups
Ring Dips
Push ups

The Porch:
12-9-6
Handstand push ups (Pillow or Pad Okay)
Ring Dips
Push ups

Pack:
15-12-9
Handstand Push ups (Assisted)
Dips  (Bar or Bench)
Push ups

Puppies:
Handstand Push ups (Assisted)
Dips  (Bench)
Push ups (Box or Wall

Crossfit Kids Edna Valley visits CrossFit Santa Cruz.
Crossfit Kids

Monday, February 26th

CrossFit Kids - Graco Squats

Perfect!

Big Dawgs:

Run 600 M
100 Wall Ball (10-14#)
100 Box Jumps
Run 600 M

The Porch:

Run 600 M
75 Wall Ball (10#)
75 Box Jumps
Run 600 M

Pack:

Run 400 M
50 Wall Ball (6-8#)
50 Box Jumps
Run 400 M

Puppies:

Run 200 M
35 Wall Ball (4-6#)
35 Box Jumps
Run 200 M

Buttercups:

Run 100 M
25 Wall Ball (2-4#)
25 Box Jumps
Run 100 M

Sunday, February 25th

CrossFit Kids - Forging Future Fitness

Big Dawgs:
3 rounds of:

Run 200 meters
15 Power Cleans (25-30#)
15 Broad Jumps

The Porch:
3 rounds of:

Run 200 meters
15 Power Cleans (15-20#)
15 Broad Jumps

Pack:
3 rounds of:

Run 100 meters
10 Power Cleans (10-15#)
10 Broad Jumps

Puppies:
3 Rounds of:

Run 100 meters
10 Power Cleans (PVC-5#)
10 Broad Jumps

Buttercups:
3 Rounds of:

Run 50 meters
10 Power Cleans (PVC or Broomstick)
10 Broad Jumps

Saturday, February 24th

CrossFit Kids - Squats

Big Dawgs:
5 Rounds

Run 200 M
35 Squats

The Porch:
4 Rounds

Run 200 M
35 Squats

Pack:
4 Rounds

Run 100 M
20 Squats

Puppies:
4 Rounds

Run 100 M
15 Squats

Buttercups:
3 Rounds

Run 50 M
10 Squats

When you are through practice forward rolls and L sits.  How long can you L sit?

Friday, February 23rd, 2007

Stop Childhood Obesity CrossFit with your kids !

BIG DOGS

Run 800M

then: Using 15 #- 20 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M

PACKMEMBERS
Using 10 # - 15 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M

PUPPIES

Using 5# - 8 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 400M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 400M

BUTTERCUPS

Using 3# - 5 # Dumbells
Shoulder Press x 5
Push Press x 5
Push Jerk x 5
Run 200M
Shoulder Press x 5
Push Press x 5
Push Jerk x 5
Run 200M

Thursday, February 22nd

CrossFit Kids -Elevated Push up progressions

Big Dawgs:
Push Press
5-5-5-5-5

Rest 5 minutes

Then do Becks Burpees for 12 minutes.  Post how many meters you cover?

Pack:

Do Becks Burpees for 10 minutes.  Post how many meters you cover?

Puppies:

Do Becks Burpees for 10 minutes.  Post how many meters you cover?

Wednesday, February 21st

CrossFit Kids - Chipper

Big Dawgs:
One time through for time...

30 Squats
30 Broad Jumps
30 Push ups
30 Sprawls
30 Lunges
30 Box Jumps
30 Pull ups

Pack:
One time through for time...

20 Squats
20 Broad Jumps
20 Push ups
20 Sprawls
20 Lunges
20 Box Jumps
20 Pull ups  (Assisted or Beginner pull ups to fill in are okay)

Puppies:
One time through for time...

15 Squats
15 Broad Jumps
15 Push ups
15 Sprawls
15 Lunges
15 Box Jumps
15 Pull ups  (Assisted or Beginner pull ups to fill in are okay)

Tuesday, February 20th

CrossFit Kids - Live Your Dreams

David S.  (16)  Three year into CrossFit, leaves today to play soccer in England for 6 months.  Don't think you can get away from our workouts David! 

Big Dawgs:

3 Rounds
Sprint 100M
15 Ring Push Ups
20 Pull Ups

The Porch:

3 Rounds
Sprint 100M
10 Ring Push Ups
20 Pull Ups

Pack:

3 Rounds
Sprint 100M
10 Push Ups
15 Pull Ups (When you cannot do anymore regular pull ups fill in with Beginner, Jumping or Assisted)

Puppies:

3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

Buttercups:

3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)