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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)
