« May 2007 | Main | July 2007 »
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.
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
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
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
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
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
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#)
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
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
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
CrossFit Kids Self Defense You have The right to Fight Back
"Scrappy"
Big Dawgs
4 Rounds
Run 100 M Sprawl stand up
Run 50 M Sprawl stand up
Run Backwards 25 M Sprawl stand up
50 Push ups
50 Box Jumps
Packmembers
3 Rounds
Run 100 M Sprawl stand up
Run 50 M Sprawl stand up
Run Backwards 25 M Sprawl stand up
35 Push ups
35 Box Jumps
Puppies
3 Rounds
Run 50 M Sprawl stand up
Run 25 M Sprawl stand up
Run Backwards 15 M Sprawl stand up
25 Push ups
25 Box Jumps
CrossFitKids Self Defense Certification Seminar July 21st 2007
email jeff.crossfitkids@gmail for more info
CrossFit Kids - Firehose Races!
Big Dawgs:
3 rounds
Run 400 M
20 Push ups
10 Shoulder presses (35-45#)
The Porch:
3 rounds
Run 400 M
20 Push ups
10 Shoulder presses (25-35#)
Pack:
3 rounds
Run 200 M
10 Push ups
10 Shoulder presses (15-20#)
Puppies:
3 rounds
Run 100 M
10 Box Push ups
10 Shoulder presses (5-10#)
Connor (age 15) takes his second degree black belt test. Post your time for the WOD and your thoughts on the test.
CrossFit Kids - Throw for Height
Big Dawgs:
3 rounds
Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups
The Porch:
3 rounds
Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups
Pack:
3 rounds
Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups
Puppies:
3 rounds
Run 100 M
15 Kettlebell Swings (5-10#)
3 Squat Muscle ups
Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.
Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.
Please visit the CrossFit Kids video page to view the muscle up tutorial and false grip videos.
CrossFit Kids Big Dawgs
CrossFit Kids - Medicine Ball Sprints
Big Dawgs:
How many rounds can you do in 15 minutes of:
Run 200 M
15 Dumbbell Cleans (20-25#)
The Porch:
How many rounds can you do in 12 minutes of:
Run 200 M
10 Dumbbell Cleans (20-25#)
Pack:
How many rounds can you do in 10 minutes of:
Run 200 M
10 Dumbbell Cleans (10#)
Puppies:
How many rounds can you do in 8 minutes of:
Run 100 M
10 Dumbbell Cleans (5#)
CrossFit Kids- Optimal Sports Conditioning Training for Athletes
Team Angie
Two person teams
Team member A will Perform the following exercise while Team member B rows.
Team will switch position every time team members have to break a set of exercises (rest)
Complete total number of each exercise before beginning the next.
Big Dawgs
100 Pullups
100 Pushups
100 Sit ups
100 Squats
Packmembers
75 Pullups
75 Pushups
75 Sit ups
75 Squats
Puppies
50 Pullups / assisted or seated
50 Pushups
50 Sit ups
50 Squats
The Situp featured in The June 15th Issue of CrossFit Kids e- Magazine
Big Dawgs
21-18-15-12-9
Sprawls
Medicine Ball throw for height 14#
Tuck Jumps
Pushups
Porch
21-18-15-12-9
Sprawls
Medicine Ball throw for height 10#
Tuck Jumps
Pushups
Packmembers
18-15-12-9
Sprawls
Medicine Ball throw for height 8-10#
Tuck Jumps
Pushups Elevated if needed
Puppies
15-12-9
Sprawls
Medicine Ball throw for height 4-6#
Tuck Jumps
Pushups
CrossFit Kids - End of the school year!
Big Dawgs:
5 Rounds
2 Muscle ups
10 Thrusters, 45#
The Porch:
5 Rounds
2 Jumping Muscle ups
10 Thrusters, 35#
Pack:
5 Rounds
2 Seated Muscle ups
10 Thrusters, 15 - 25#
Puppies:
4 Rounds
2 Squat Muscle ups
5 Thrusters, 8-10#
Buttercups:
3 Rounds
2 Assisted Muscle ups
5 Thrusters, PVC-5#
See video page for muscle up tutorial and progressions.
Crossfit Kids - Sled Pull
'Chipper'
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 - Swings
Big Dawgs:
Run 1200 M
63 Kettlebell Swings X 30 # dumbbell (or 16kg KB)
36 pull ups
Porch :
Run 1200 M
63 Kettlebell Swings X 15-25# dumbbell (or 12kg KB)
36 pull ups
Pack:
Run 600 M
30 Kettlebell Swings X 10-15# dumbbell (or 8 kg KB)
18 pull ups or 36 assisted pull ups
Puppies:
Run 400 M
30 Kettlebell Swings X 3-8# dumbbell ( or 4kg KB)
18 Assisted pull ups
CrossFit Kids - Second Degree
Congratulations Connor Martin. Brand X's first ever second degree black belt.
Big Dawgs:
21-15-9
Handstand Push ups
Deadlifts (65-75#)
The Porch
21-15-9
Assisted Handstand Push ups
Deadlifts (50-60#)
Pack
15-12-9
Assisted Handstand Push ups
DB Deadlifts (15-25#DB)
Puppies
15-12-9
Assisted Handstand Push ups
DB Deadlifts (8-15#DB)
CrossFit Kids - Freeze Tag!
Get a group of friends together to play 15 minutes of CrossFit freeze tag. All the normal rules apply except to get "Unfrozen" if you are tagged you must do:
10 Squats (first 5 minutes)
10 Push ups (second 5 minutes)
5 Burpees (third 5 minutes)
CrossFit Kids - Fast and Strong 
Big Dawgs
12 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (20 " Box)
Sprint 25 M
10 Kettlebell Swings 12kg
Packmembers
9 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (15-18" Box)
Sprint 25 M
10 Kettlebell Swings 8kg
6 rounds
Sprint 100M
Tire jump up in out
Sprint 50 M
Box jump up and over (10 " Box)
Sprint 25 M
10 Kettlebell Swings 4 kg
Increase difficulty by adding a (relatively ) heavy medicine ball to hold for all jumps at box and tire.
CrossFit Kids - Happy Birthday Connor D.
Big Dawgs
21-15-9
Sotts Presses (15-20#)
Pull ups
Box Jumps
The Porch
15-12-9
Sotts Presses (15#)
Pull ups
Box Jumps
Pack
15-12-9
Sotts Presses (15-20#)
Pull ups
Box Jumps
Puppies
15-12-9
Sotts Presses (PVC-5#)
Pull ups (Beginner or Jumping)
Box Jumps
Buttercups
12-9-6
Sotts Presses (PVC#)
Pull ups (Assisted or Jumping)
Box Jumps
CrossFit Kids - Pirate Races!
Big Dawgs:
21-15-9
Front Squat (45-50#'s)
Pull ups
The Porch:
21-15-9
Front Squat (25-35#'s)
Pull ups
Pack:
15-12- 9
Front Squat (15-25#'s)
Pull ups (Beginner or Jumping okay)
Puppies:
21-15-9
Front Squat (PVC-10#'s)
Pull ups (Beginner or Assisted okay)
CrossFit Kids - Precious
"Colleen's Little Sister"
For 7 minutes alternate the folowing:
Clean for one minute
Jerk for one minute
Post 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 Goblet squats
"Jumping Triplets "
Big Dawgs
5 rounds
20 x Tuck Jumps
20 x Broad Jumps
20 x Vertical Jumps
1 50 M Chariot drag @ 40% bodyweight
Porch
4 rounds
20 x Tuck Jumps
20 x Broad Jumps
20 x Vertical Jumps
1 50 M Chariot drag @ 30% bodyweight
Packmembers
3 rounds
15 x Tuck Jumps
15 x Broad Jumps
15 x Vertical Jumps
1 50 M Chariot drag @ 25% bodyweight
Puppies
3 rounds
10 x Tuck Jumps
10 x Broad Jumps
10 x Vertical Jumps
1 50 M Chariot drag @ 20% bodyweight
See CrossFit Kids Magazine December 2006 Issue 13 on how to build a chariot / sled
CrossFit Kids - Play
Big Dawgs and The Porch:
Hang Squat Clean - Thruster
5-5-5-5-5
Work on perfect form, start light and work your way up. If your form breaks or deteriorates you are going to heavy.
Pack and Puppies:
Front Squat - Shoulder Press
5-5-5-5-5
Work on your form pay special attention to the following:
Front Squat: Rack position and depth of squat
Shoulder Press: Active shoulder
Everyone when you are done do the following:
3 rounds:
Max Tuck Sit
Max Frog Stand
Max Tuck Lever
CrossFit Kids - Swim
Big Dawgs:
8 Muscle ups
Run 800 M
6 Muscle ups
Run 600 M
4 Muscle ups
Run 400 M
2 Muscle ups
Run 200 M
The Porch:
8 Seated Muscle ups
Run 800 M
6 Seated Muscle ups
Run 600 M
4 Seated Muscle ups
Run 400 M
2 Seated Muscle ups
Run 200 M
Pack:
6 Jumping Muscle ups
Run 600 M
4 Jumping Muscle ups
Run 400 M
2 Jumping Muscle ups
Run 200 M
1 Jumping Muscle up
Run 100 M
Puppies:
4 Squat Muscle ups
Run 400 M
2 Squat Muscle ups
Run 200 M
1 Squat Muscle up
Run 100 M
Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.
Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.
Please visit the CrossFit Kids video page to view the muscle up tutorial and false grip videos.
CrossFit Kids Push Press and Functional exercise
Big Dawgs
7 rounds
Sprint 100M
25 x Push Press 45#
25 Push ups
Porch
6 rounds
Sprint 100M
25 x Push Press 35#
25 Push ups
Packmembers
5 rounds
Sprint 100M
20 x Push Press 25#
20 Push ups
Puppies
4 rounds
Sprint 100M
15 x Push Press 15#
15 Push ups
