CrossFit Kids - Forging the Future of Fitness

Sunday, July 1st

CrossFit Kids - Traveling

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.

Saturday, June 30th

CrossFit Kids - Disney

Big Dawgs:
3 Rounds

Run 400 M
25 Push press, 45#
25 Pull ups

The Porch:
3 Rounds

Run 400 M
25 Push press, 25-35#
25 Pull ups

Pack:
3 Rounds

Run 200 M
20 Push press, 15-25#
20 Beginner Pull ups

Puppies:
3 Rounds

Run 100 M
15 Push press, 5-10#
15 Beginner Pull ups

Buttercups:
3 Rounds

Run 400 M
10 Push press, PVC-8#
10 Beginner Pull ups

Joey demonstrates Wod from Wednesday, June 27th

Friday, June 29th 2007

CrossFit Kids Lift Weights

CrossFit Kids and Young Athletes at  DPLCrossFit Vancouver

Big Dogs
3 rounds
35 Front Squat  65#
12 Pullups

Porch
3 rounds
35 Front Squat  45-55#
12 Pullups

Packmembers
3 rounds
25 Front Squat  25-35#
8 Pullups

Puppies
3 rounds
15 Front Squat  10-15#
8 Pullups/Jumping or Assisted or Ring Rows

Thursday June 28th, 2007

CrossFit Kids  & Running a school sponsored Cross Country Race

CrossFit Kids Lesson Plans for Physical Education in Public & Private Schools
Coming soon to the store on this website.

mikki.crossfitkids@gmail.com for more information

Big Dawgs

1 50M Sled Drag- Load 25 #
Followed by ladder 10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups

Porch

1 50 M Sled Drag- Load 15-20#
Followed by ladder 10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups

Packmembers

1 50 M Sled Drag- Load 10-15#
Followed by ladder 8-7-6-5-4-3-2-1
Pull Ups     Assisted
Push Ups

Puppies

1 50 M Sled Drag- Load 5-10#
Followed by ladder 6-5-4-3-2-1
Pull Ups       From Seated or Ring Rows
Push Ups     Elevate if neccessary

CrossFit Kids Self Defense Certification Level 1 will be Saturday July 14th, 2007
(Note change in date  from July 21st) email jeff.crossfitbrandx@gmail.com for more info

Wednesday, June 27th

CrossFit Kids - Playing Legos

Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9   Broad jumps
9   Thrusters, 45#
9   Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9   Broad jumps
9   Thrusters, 30-40#
9    Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9   Broad jumps
9   Thrusters, 15-25#
9   Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups

Tuesday, June 26th

CrossFit Kids - Preparation

Big Dawgs:
21-15-9

Deadlifts (55-65#)
Ring Dips

The Porch:
21-15-9

Deadlifts (35-45#)
Ring Dips

Pack:
21-15-9

Deadlifts (15- 25#)
Jump to support or Bench dips

Puppies:
15-12-9

Deadlifts (10-15#)
Jump to support or Bench dips

Monday, June 25th

CrossFit Kids - Back Squats

Big Dawgs:
5 Rounds

Run 200 M
10 Back Squats (65#)

The Porch:
5 Rounds

Run 200 M
10 Back Squats (45-55#)

Pack:
5 Rounds

Run 100 M
10 Back Squats (25-35#)

Puppies:
4 Rounds

Run 50 M
7 Back Squats (PVC-15#)

Sunday, June 24th

CrossFit Kids - Anywhere

Big Dawgs:

Run 800 M
Max Muscle ups in 10 Minutes
Run 800 M

The Porch:

Run 800 M
Max Seated Muscle ups in 10 Minutes
Run 800 M

Pack:

Run 400 M
Max Seated Muscle ups in 5 Minutes
Run 400 M

Puppies:

Run 200 M
Max Squat Muscle ups in 5 Minutes
Run 200 M

June 19th WOD demo by Mags

Saturday, June 23rd

CrossFit Kids - Double Body Weight Back Squat!

Connor has been CrossFitting almost 4 years.  Careful programming and constant monitoring of form has brought him to this level.  For more info on strength programming for kids contact Jeff.crossfitbrandx@gmail.com .

"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

Friday June 22nd 2007

CrossFit Kids  Medicine Ball Drills

Big Dawgs

5 rounds

14# medicine ball
3 Medicine Ball Sprints 25 M carry ball at chest height
15 Cowboy Squats hold medicine ball over head
15 Medicine Ball Situps situps with medicine ball placed on chest
15 Wall Ball Shots

Porch

5 rounds

10# medicine ball
3 Medicine Ball Sprints 25 M carry ball at chest height
15 Cowboy Squats hold medicine ball over head
15 Medicine Ball Situps situps with medicine ball placed on chest
15 Wall Ball Shots

Packmembers

4 rounds

8# medicine ball
2 Medicine Ball Sprints 25 M carry ball at chest height
10 Cowboy Squats hold medicine ball over head
10 Medicine Ball Situps situps with medicine ball placed on chest
10 Wall Ball Shots

Puppies

3 rounds

4-6# medicine ball
1 Medicine Ball Sprints 25 M carry ball at chest height
10 Cowboy Squats hold medicine ball over head
10 Medicine Ball Situps situps with medicine ball placed on chest
10 Wall Ball Shots