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CrossFit Kids play LaCrosse
Big Dawgs
21-18-15-12-9
Box Jump 20" -24" Box
Goblet Squats with 15 # DB
Pushups
Porch
18-15-12-9
Box Jump 20" Box
Goblet Squats with 10 # DB
Pushups
Packmembers
18-15-12-9
Box Jump 15-18"" Box
Goblet Squats with 5-8 # DB
Pushups
Puppies
15-12-9
Box Jump 10-15"" Box
Goblet Squats with 3-5 # DB
Pushups- elevated
PLAY DAY! Practice Handstands and Front Rolls for Ten Minutes. Then gather some friends and play CrossFit Freeze tag!
CrossFit Kids - Happy Birthday!
"Anna"
Big Dawgs:
Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 25-30#
Run 200 M
15 reps Dumbell Thrusters, 25-30#
Pull-ups (max set)
The Porch:
Run 400 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 15-20#
Run 200 M
15 reps Dumbell Thrusters, 15-20#
Pull-ups (max set)
Pack:
Run 200 M
Pull-ups (max set)
15 reps Dumbell Thrusters, 10-15#
Run 100 M
15 reps Dumbell Thrusters, 10-15#
Pull-ups (max set)
Run 200 m
Puppies:
Run 100 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 5-10#
Run 50 M
15 reps Dumbell Thrusters, 5-10#
Beginner Pull-ups (max set)
Run 100 m
Buttercups:
Run 50 M
Beginner Pull-ups (max set)
15 reps Dumbell Thrusters, 3-5#
Run 25 M
15 reps Dumbell Thrusters, 3-5#
Beginner Pull-ups (max set)
Run 50 m
If you have trouble with the beginner pull ups, it is okay to use your legs for an assist.
CrossFit Kids Partcipate in the Trevor Win'e Memorial Day Challenge
Happy Memorial Day.
CrossFit Kids would like to thank our men and women in the armed forces for their incredible service to our country. Today we remember our fallen heroes.
CrossFIt Kids Team
Matt R 10
Coutrtney D 10
Delaney T 8
Duncan M 9
Two team members can work at any time, each exercise is completed before moving to the next.
The workout was scaled for kids to:
100 Pullups from seated position
200 Pushups on tire
300 Situps
400 Squats
Our CrossFit Kids team Rocked ! They did the workout in 18:18 and contributed one cooling vest to the troops ! Go CrossFit Kids !
If you have a group of four do the workout as described above or solo, only the big Dawgs should do this one solo.
Big Dawgs
50 Pullups
100 Push ups
150 Situps
200 squats
CrossFit Kids - Climb
Poles can be subbed for rope climbs, or just shimmy up because its fun
Big Dawgs
3 rounds
Run 400M
3 rope climbs
Sprint 25 M
25 Push ups
Packmembers
3 rounds
Run 400M
2 rope climbs
Sprint 25M
20 Push ups
Puppies
3 rounds
Run 200M
1 rope climb (or 3 beginner rope climb )
Sprint 25M
15 Push ups (wall or box if needed)
*towel pullups can be subbed if you do not have a rope
CrossFit Kids - Functional Fitness For Kids
Big Dawgs:
15-12-9
Handstand Push ups
Ring Dips
Push ups
The Porch:
15-12-9
Pad Handstand Push ups
Dips
Push ups
Pack:
12-9-6
Pad or Assisted Handstand Push ups
Bench Dips
Push ups
Puppies:
Assisted Handstand Push ups
Bench Dips
Box Push ups
CrossFit Kids - Fight Gone Bad
Connor third round 'Fight Gone Bad'
Big Dawgs:
5 Rounds
20 Push-ups
10 Back squat, bodyweight
20 Sit-ups
The Porch:
5 Rounds
20 Push-ups
10 Back squat, 1/2 bodyweight
20 Sit-ups
Pack:
4 Rounds
20 Push-ups
10 Back squat, 1/4 bodyweight
20 Sit-ups
Puppies:
4 Rounds
15 Box Push-ups
10 Back squat, 10-15#
15 Sit-ups
Buttercups:
3 Rounds
10 Box Push-ups
5 Back squat, PVC pipe or broomstrick
10 Sit-ups
CrosFit Kids Squat
Tabata
20 seconds of work followed by ten seconds of rest for each of the following exercises. Complete the required number of rounds for each exercise completely, before moving to the next exercise. Rest exactly one minute between exercises. Count the number of reps for each round and post the lowest number for each exercise,
to comments.
Big Dawgs
8 rounds or four minutes each exercise
Squats
D Ball slams 12 #
Mountain Climbers
Rope Climb
Lateral Hops
Packmembers and Puppies
6 rounds or 3 minutes each exercise
Squats
D Ball slams 4-8#
Mountain Climbers
Rope Climb or beginner rope climbs
Lateral Hops
CrossFit Kids - Dumbbell Squats
Big Dawgs:
Back Squat
5-5-5-5-5
Push Press
5-5-5-5-5
21-15-9
Broad Jumps
Dumbbell Snatch, 25-30# Alt. Hands
Pull ups
The Porch:
21-15-9
Broad Jumps
Dumbbell Snatch, 20-25# Alt. Hands
Pull ups
Pack:
15-12-9
Broad Jumps
Dumbbell Snatch, 10-15# Alt. Hands
Beginner Pull ups
Puppies:
15-12-9
Broad Jumps
Dumbbell Snatch, 5-10# Alt. Hands
Assisted or Jumping Pull ups
CrossFit - Toontown
CrossFit Kids - Box Jumps MOV
Big Dawgs:
20 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
Puppies:
15 Squat Muscle ups
Buttercups:
10 Assisted Muscle ups
See video page for muscle up tutorial and progressions.
Everyone:
5 minutes practice squat form.
Compare to 4/17/07
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
Compare to 4/12/07
Post your time to comments!
CrossFit Kids - Kettlebells
Big Dawgs:
7 rounds
Sprint 400 M
Walk 400 M
The Porch:
5 rounds
Sprint 400 M
Walk 400 M
Pack:
4 rounds
Sprint 400 M
Walk 400 M
Puppies:
4 rounds
Sprint 200 M
Walk 400 M
Buttercups:
4 rounds
Sprint 100 M
Walk 200 M
CrossFit Kids - Big Sister
Colleen & Jerk
For 7 minutes, perform one dumbbell clean and three jerks at the end of the clean for a count of one. Work on form.
Report your total reps to comments.
Big Dogs
20-25# Dumbbells
The Porch:
15-20# Dumbbells
Packmembers
8-10# Dumbbells
Puppies
4-6# Dumbbells
CrossFit Kids - Funky Fran
Big Dawgs:
21-15-9
Heaving Snatch Balance X 30-40#
Pull ups
The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups
Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups
Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
Helen as rx'd (today)
David S. age 16 7:40
Connor M. Age 15 8:41
with 16kg KB
Keegan M. Age 13 8:58
Little Helen
Big Dawgs:
3 Rounds
Run 400 M
21 Kettlebell Swings X 30 # dumbbell (or 16kg KB)
12 pull ups
Porch :
3 Rounds
Run 400 M
21 Kettlebell Swings X 15-25# dumbbell (or 12kg KB)
12 pull ups
Pack:
3 Rounds
Run 200 M
15 Kettlebell Swings X 10-15# dumbbell (or 8 kg KB)
6 pull ups or 12 assisted pull ups
Puppies:
3 Rounds
Run 100 M
15 Kettlebell Swings X 3-8# dumbbell ( or 4kg KB)
6 Assisted pull ups
CrossFit Kids - Upside Down
Big Dawgs:
5 Rounds
Run 200 M
5 L Pull ups
10 Broad Jumps
Porch:
5 Rounds
Run 200 M
5 Pull ups
10 Broad Jumps
L sit for time
Pack:
5 Rounds:
Run 100 M
5 Pull ups
10 Broad Jumps
Tuck sit for time
Puppies:
4 Rounds:
Run 50 M
5 Beginner Pull ups
8 Broad Jumps
Tuck sit for time
Buttercups:
3 Rounds:
Run 50 M
5 Beginner Pull ups
5 Broad Jumps
Tuck sit for time
May edition of the CrossFit Kids Magazine is now available:
Kettlebell Workout for kids from CrossFit Central Scotland!
Soccer Workouts from CrossFit Manchester!
CrossFit 101 - Strength
Seeing with a CrossFit Eye!
CrosFit Kids - Coaching!
"Connor"
How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1
Big Dawgs:
Use 35-45#
The Porch:
Use 25-35#
Pack:
Use 15# for fifteen minutes
Puppies:
Use 10# for ten minutes
Buttercups:
Use PVC or a broomstick for ten minutes
CrossFit Kids - Gymnastics
Big Dawgs:
5 Rounds
2 Muscle ups
5 Handstand Push ups
The Porch:
5 Rounds
2 Jumping Muscle ups
5 Handstand Push ups
Pack:
5 Rounds
2 Seated Muscle ups
5 Pillow Handstand Push ups
Puppies:
4 Rounds
2 Squat Muscle ups
5 Assisted Handstand Push ups
Buttercups:
3 Rounds
2 Assisted Muscle ups
5 Assisted Handstand Push ups
See video page for muscle up tutorial and progressions.
CrossFit Kids - Triple Extension!
Big Dawgs:
Back Squats
5-5-5-5-5
Push Press
5-5-5-5-5
3 rounds
5 Dumbbell Snatches Left Hand (20-25#)
5 Dumbbell Snacthes Right Hand (20-25#)
10 Handstand Push ups (to Pillow or Pad)
1 Rope climb
The Porch:
3 rounds
5 Dumbbell Snatches Left Hand (20-25#)
5 Dumbbell Snacthes Right Hand (20-25#)
10 Handstand Push ups
1 Rope climb
Pack:
3 rounds
5 Dumbbell Snatches Left Hand (10-12#)
5 Dumbbell Snacthes Right Hand (10-12#)
10 Assisted Handstand Push ups
1 Rope climb
Puppies:
3 rounds
5 Dumbbell Snatches Left Hand (5-10#)
5 Dumbbell Snacthes Right Hand (5-10#)
10 Assisted Handstand Push ups
1 Beginner Rope climb
CrossFit Kids - "Helen"
Big Dawgs:
3 Rounds
Run 400 M
21 Kettlebell Swings (24-36#)
12 pull ups
The Porch:
3 Rounds
Run 200 M
21 Kettlebell Swings (20-24#)
12 pull ups
Pack:
3 Rounds
Run 200 M
15 Kettlebell Swings (10-15#)
6 pull ups or assisted pull ups (Use a combination of Regular, Assisted or Beginner Pull ups to reach your target number)
Puppies:
3 Rounds
Run 100 M
15 Kettlebell Swings (5-10#)
6 Pull ups (Use a combination of Regular, Assisted or Beginner Pull ups to reach your target number)
CrossFit Kids - P.T. Test
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.
CrossFit Kids Swing
Create an Obstacle Couse !
Use a space about 50M x 25M
Use any type ball, things to jump over (paralettes are great if you have them, you can go under and over) things to jump onto- box jumps
(tires) and some dumbells
Create a course where you can
army crawl a distance
jump over and go under something
Do frog hops, seal walks or roving pushups
Run & Carry a ball the length of your area or around the area
Sprint up one side & lunge the other in quick succession.
Do pushups at one corner, squats at another
Dumbbell Push press 5x , then Dumbell Thrusters 5x
Broad Jump the length of the course
Stairs are good for box jumps too !
Do Situps holding the ball
Can you climb a tree too ? Make it part of the course !
Time yourself ! Be creative- have Mom & Dad help and post your times and ideas here !
Big Dawgs:
Clean and Jerk 20 reps (45-50#)
Run 800 M or Row 1000M
Clean and Jerk 20 reps (45-50#)
The Porch:
Clean and Jerk 20 reps (35-40#)
Run 800 M or Row 1000M
Clean and Jerk 20 reps (35-40#)
Pack:
Clean and Jerk 15 reps (25-30#)
Run 600 M or Row 800M
Clean and Jerk 15 reps (25-30#)
Puppies:
Clean and Jerk 15 reps (10-15#)
Run 400 M or Row 800M
Clean and Jerk 15 reps (10-15#)
Buttercups:
Clean and Jerk 12 reps (PVC-10#)
Run 600 M or Row 800M
Clean and Jerk 12 reps (PVC-10#)
If you are unfamiliar with the movement please check the CrossFit Kids video page for a short vid showing the clean.
CrossFit Kids - Playing with Medicine Balls
Big Dawgs:
Three rounds:
15 Pull-ups
30 Wallball shots (10-14# / 8 foot target)
The Porch:
Three rounds:
10 Pull-ups
20 Wallball shots (10-14# / 8 foot target)
Pack:
Three rounds:
10 Beginner Pull-ups
20 Wallball shots (6-8# / 6 foot target)
Puppies:
Three rounds:
8 Jumping or Beginner Pull-ups (Any combination of the two is okay)
15 Wallball shots (4-6# / 5 foot target)
CrossFit Kids Learning the Kettlebell and dumbell snatch
For a kids kettlebell workout courtesy of CF Central Scotland,
Check out the upcoming May 15 2007 Issue of CrossFIt Kids Magazine
Broomstick 1/2 mile
Big Dawgs:
15 Back squats,
15 Front Squats,
15 Overhead Squats,
Run 200 meters,
15 Shoulder Press,
15 Push Press,
15 Push-Jerk,
Run 200 meters,
25 Hang Squat Cleans,
Run 200 meters,
25 Snatches,
Run 200 meters.
Pack:
10 Back squats,
10 Front Squats,
10 Overhead Squats,
Run 200 meters,
10 Shoulder Press,
10 Push Press,
10 Push-Jerk,
Run 200 meters,
10 Hang Squat Cleans,
Run 200 meters,
10 Snatches,
Run 200 meters.
Puppies:
5 Back squats,
5 Front Squats,
5 Overhead Squats,
Run 100 meters,
5 Shoulder Press,
5 Push Press,
5 Push-Jerk,
Run 100 meters,
5 Hang Squat Cleans,
Run 100 meters,
5 Snatches,
Run 100 meters.
CrossFit Kids - Sled Pull
Big Dawgs:
Push Press
5-5-5-5-5
Back Squat
5-5-5-5-5
Rest Then
On the first minute do :
1 Pull-up
1 Dip
1 Sit-up
On the second minute do :
2 Pull-ups
2 Dips
2 Sit-ups
On the third minute do :
3 Pull-ups
3 Dips
3 Sit-ups
Record rounds completed and loads used for the back squat and push press.
Pack and Puppies:
On the first minute do :
1 Beginner Pull-up
1 Bench Dip
1 Sit-up
On the second minute do :
2 Beginner Pull-ups
2 Bench Dips
2 Sit-ups
On the third minute do :
3 Beginner Pull-ups
3 Bench Dips
3 Sit-ups
Record rounds completed.
CrossFit Kids - Sumo Deadlift High Pull
Big Dawgs:
35-45# Powerclean 15 reps
8 Rounds Tabata Squats
35-45# Powerclean 15 reps
8 Rounds Tabata Squat
The Porch:
25-35# Powerclean 15 reps
8 Rounds Tabata Squats
25-35# Powerclean 15 reps
8 Rounds Tabata Squat
Pack:
15-20# Powerclean 12 reps
6 Rounds Tabata Squats
15-20# Powerclean 12 reps
6 Rounds Tabata Squat
Puppies:
5-10# Powerclean 10 reps
4 Rounds Tabata Squats
5-10# Powerclean 10 reps
4 Rounds Tabata Squat
CrossFit Kids - Ball Slams
"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
CrossFit Kids - stay active !
One handed Cartwheel Practice !
Big Dogs
6 rounds
Sprint 50M
Broad Jump 50M
15 Pullups
Porch
5 rounds
Sprint 50M
Broad Jump 50M
15 Pullups
Packmembers
4 rounds
Sprint 50M
Broad Jump 50M
10 Pullups/ Jumping or assisted
Puppies
3 rounds
Sprint 50M
Broad Jump 50M
10 Pullups/ Jumping or assisted
CrossFit Kids - Climb a Rope!
Big Dawgs:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (10# ball)
Pack:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)
Puppies:
2 Rounds of:
10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)
CrossFit Kids - Sumo Deadlift High Pulls
Big Dawgs:
10 Rounds of:
Five Pull-ups
Five Push-ups
Five Squats
Five Sit-ups
The Porch:
7 Rounds of:
Five Pull-ups
Five Push-ups
Five Squats
Five Sit-ups
Five Supermans
Pack:
7 Rounds of:
Three Beginner Pull-ups
Three Push-ups
Three Squats
Three Sit-ups
Puppies:
5 Rounds of:
Three Beginner Pull-ups
Three Push-ups
Three Squats
Three Sit-ups
Wall push ups or box push ups are okay.
