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CrossFit Kids - Backyard Gym
Big Dawgs:
4 Rounds
Run 400 M
15 Overhead squats, 40-50#
The Porch:
4 Rounds
Run 400 M
15 Overhead squats, 25-35#
Pack:
4 Rounds
Run 200 M
15 Overhead squats, 15-25#
Puppies:
3 Rounds
Run 200 M
10 Overhead squats, 10-15#
Buttercups:
3 Rounds
Run 100 M
15 Overhead squats, PVC-5#
CrossFit Kids - Finish Line
Duncan and Dewey!
Big Dawgs:
3 Rounds
25 Box Jumps
15 Deadlifts, 50-60#
3 Rope Climbs, 15 ft.
The Porch:
3 Rounds
25 Box Jumps
15 Deadlifts, 40-50#
3 Rope Climbs, 15 ft.
Pack:
3 Rounds
15 Box Jumps
10 Deadlifts, 20-30#
1 Rope Climbs, 10 ft.
Puppies:
3 Rounds
15 Box Jumps
10 Deadlifts, 10-20#
2 Beginner Rope Climbs
CrossFit Kids - Strong & Healthy
Chipper 3
Big Dawgs
For Time:
50 Medicine Ball for Height 14#
50 Situps
50 Box Jumps
50 Push ups
50 M Farmers Walk 20# DB
50 Squats
Porch
50 Medicine Ball for Height 10#
50 Situps
50 Box Jumps
50 Push ups
50M Farmers walk 10-15# DB
50 Squats
Packmembers
35 Medicine Ball for Height 8#
35 Situps
35 Box Jumps
35 Push ups
50M Farmers Walk 8-10# DB
35 Squats
Puppies
25 Medicine Ball for Height 4-6#
25 Situps
25 Box Jumps
25 Push ups
50M Farmers Walk 3-8# DB
25 Squats
CrossFit Kids Broad Jump
Big Dawgs
Push Press 5-5-5-5-5
4 rounds
Run 400M
Broad Jump x 10
D Ball Slam x 10 (12-20 #)
Push Press x 10 (50-60 #)
Packmembers
3 rounds
Run 400M
Broad Jump x 10
D Ball Slam x 10 (8-12 #)
Push Press x 10 (25-45 #)
Puppies
3 rounds
Run 200M
Broad Jump x 5
D Ball Slam x 5 (4-8 #)
Push Press x 5 (10-25 #)
CrossFit Kids - Slackline
Broomstick 1/2 mile
Big Dawgs:
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 200 meters,
35 Hang Squat Cleans,
Run 200 meters,
35 Snatches,
Run 200 meters.
The Porch:
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 - Practice the basics
Big Dawgs
21-15-9
Thrusters 45 -55#
Box Jumps
Porch
21-15-9
Thrusters 35-40#
Box Jumps
Packmembers
21-15-9
Thrusters 15-25#
Box Jumps
Puppies
21-15-9
Thrusters 10-15#
Box Jumps
Buttercups
21-15-9
Thrusters 5-10#
Box Jumps
Skill work: practice Pistol squats- use a wall or a rope for support as necessary.
CrossFit Kids - Chipper
Big Dawgs:
400M Run
35 Wall Balls (12-14#)
35 Burpees
200M Run
35 Pull-Ups
35 Slam Balls (20#)
400M Run
35 Thrusters (25-35# Bar)
35 Knees to Elbows
Pack:
400M Run
25 Wall Balls (8-10#)
25 Burpees
200M Run
25 Pull-Ups
25 Slam Balls (12#)
400M Run
25 Thrusters (15-20# Bar)
25 Knees to Elbows
Puppies:
200M Run
15 Wall Balls (4-6#)
15 Burpees
100M Run
15 Pull-Ups
15 Slam Balls (6-8#)
400M Run
15 Thrusters (5-10# Bar)
15 Knees to Elbows
CrossFit Kids - Grappling
Big Dawgs:
3 rounds
5 Handstand Push ups
10 Knees to Elbows
20 Box Jumps, 20" box
The Porch:
3 rounds
5 Pad/Pillow Handstand Push ups
10 Knees to Elbows
20 Box Jumps, 20" box
Pack:
3 rounds
3 Assisted Handstand Push ups
9 Knees to Elbows
15 Box Jumps, 15" box
Puppies:
3 rounds
3 Assisted Handstand Push ups
6 Knees to Elbows
12 Box Jumps, 12-15" box
CrossFit Kids - OOOPs!
50 M Bear Crawl
5 Bear complex
How many rounds can you do in.......
Big Dawgs:
20 Min.
Use 35-45#
The Porch:
15 Min
Use 25-35#
Pack:
15 Min
Use 10-15#
Puppies:
10 Min
Use 10#
Buttercups:
10 Min
Use PVC or a broomstick
Brand X Bear Complex:
1. Power Clean
2. Front Squat
3. Push Press
4. Bring bar down behind your neck and hold on shoulders
5. Back Squat
6. Push Press from behind your neck
= 1
CrossFit Kids- Deadlift
Muscle up Helen
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 - Team Brand X at the CrossFit Games
Connor M., David S., Nichole G., Mike H.., Tara P.
"Austin"
Big Dogs
10 Rounds
Row 100M
10 Push ups
10 Squats
10 Situps
Packmembers
7 Rounds
Row 100M
7 Push ups
7 Squats
7 Situps
Puppies
5 Rounds
Row 100M
5 Push ups
5 Squats
5 Situps
CrossFit Kids Play Outside
Obstacle Course
Big Dawgs
How many times through in 18 Minutes ?
Packmembers
How many times through in 15 minutes?
Puppies
How many times through in 12 minutes?
Create a square course 50 M each side, scale weight as needed
From corner A to B
do roving pushups
From corner B to C
Weighted Farmers Walk Lunges
at corner C do 25 Squats
From Corner C to D
Heavy Bag or Medicine Ball carry
From Corner D to A
Sprint
CrossFit Kids Learning the Sled Drag
Big Dawgs
3 rounds
Run 600 M
30 Burpees
Army Crawl 25 M
Packmembers
3 rounds
Run 400 M
25 Burpees
Army Crawl 25 M
Puppies
3 rounds
Run 200 M
20 Burpees
Army Crawl 20 M
Buttercups
3 rounds
Run 200 M
10 Burpees
Army Crawl 15M
CrossFit Kids - Sprint
Big Dawgs:
How many rounds can you do in 20 minutes of:
100 M run
10 Wall Ball Shots (12-14# ball, 8 foot target)
10 Pull ups
Porch:
How many rounds can you do in 15 minutes of:
100 M run
10 Wall Ball Shots (12-14# ball, 8 foot target)
10 Pull ups
Pack:
How many rounds can you do in 15 minutes of:
100 M run
10 Wall Ball Shots (8-10# ball, 6 foot target)
10 Beginner/ Seated Pull ups
Puppies:
How many rounds can you do in 12 minutes of:
50 M run
10 Wall Ball Shots (6-8# ball, 6 foot target)
10 Beginner/ Seated Pull ups
Buttercups:
How many rounds can you do in 8 minutes of:
50 M run
10 Wall Ball Shots (4# ball, 5 foot target)
10 Beginner/ Seated Pull ups
CrossFit Kids - Deadlift
Big Dawgs:
How many rounds can you do in 20 minutes of:
100 M run
10 Box Jumps (20" box)
10 Thrusters (35-45#)
Porch:
How many rounds can you do in 15 minutes of:
100 M run
10 Box Jumps (20" box)
10 Thrusters (25-35#)
Pack:
How many rounds can you do in 15 minutes of:
75 M run
10 Box Jumps (15" box)
10 Thrusters (15-20#)
Puppies:
How many rounds can you do in 12 minutes of:
50 M run
10 Box Jumps (12-15" box)
10 Thrusters (8-10#)
Buttercups:
How many rounds can you do in 8 minutes of:
50 M run
10 Box Jumps (12" box)
10 Thrusters (pvc-5#)
CrossFit Kids - Healthy Kids
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)
Compare to
CrossFit Kids - Practice Primary movements and skill work
Big Dawgs
21-15-9
OHS Overhead Squat 45-55#
Pullups
Porch
21-15-9
OHS Overhead Squat 25-35#
Pullups
Packmembers
21-15-9
OHS Overhead Squat 15-25#
Pullups
Puppies
21-15-9
OHS Overhead Squat PVC/Broomstick- 10#
Pullups/Seated or assisted
Getting kids to exercise with CrossFit Kids
CrossFit Kids Play with the Big Dawgs
For time, post time to comments:
Big Dawgs
7 Rounds
10 Squats
Sprint 100M
5 Sprawls
Packmembers
5 rounds
10 Squats
Sprint 100M
5 Sprawls
Puppies
4 rounds
10 Squats
Sprint 75M
5 Sprawls
Buttercups
3 rounds
10 Squats
Sprint 50M
5 Sprawls/or push ups
CrossFit Kids - Kettlebell swings
Helen as rx'd
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 - Back Squat
Big Dawgs:
Complete as many rounds as you can in twelve minutes of:
3 Handstand push-ups (Ask your parents for an assist if necessary)
8 Pull-ups
Rest 10 minutes
Front squats
5-5-5-5-5
Pack:
Complete as many rounds as you can in eight minutes of:
3 Assisted Handstand Push ups
8 Pull-ups (Use any combination of Pull ups, Jumping Pull ups and Beginner pull ups to reach 8)
Puppies:
Complete as many rounds as you can in eight minutes of:
3 Assisted Handstand Push ups
8 Pull-ups (Use a Combination of Jumping and Beginner pull ups to reach 8)
Post rounds completed to comments.
CrossFit Kids - Cross Training
Connor M. with World Class Free Climber Rob Miller of CrossFit Santa Cruz
"Sweet Sixteen"
Big Dawgs
4 rounds
1 Hill Sprint 100 M
16 Sprawls
16 Spartans ( Tire flip and jump in & over, flip back = count of 1)
16 Pullups
Packmembers
3 rounds
1 Hill Sprint 100 M
16 Sprawls
16 Spartans ( Tire flip and jump in & over, flip back = count of 1)
16 Pullups
Puppies
3 rounds
1 Sprint 50M
16 Sprawls
16 Box Jumps
16 Pullups/ Ring Rows or seated
CrossFit Kids - The Games
David, CrossFit Brand X team member in the hopper event. At 16, David placed 10th in the trail run in this years CrossFit Games.
"Maggie"
Big Dawgs:
7 Rounds
Run 200 M
7 Thrusters (35-40#)
The Porch:
7 Rounds
Run 200 M
7 Thrusters (25-30#)
Pack:
7 Rounds
Run 100 M
7 Thrusters (15#)
Puppies:
7 Rounds
Run 50 M
7 Thrusters (5# dumbbells)
Buttercups:
7 Rounds
Run 25 M
7 Thrusters (3# dumbbells)
CrossFit Kids - Posts daily workouts for kids of all ages, adjusted for age and capacity
Big Dawgs
5 rounds
Run or Row 100 M
Hold Plank position 1 minute
Deadlift 50-60# 25 reps
Hold bottom of the squat position 1 minute
Shoulder Press 30-40# x 25reps
Hold middle sit up position minute
Porch
4 rounds
Run or Row 100 M
Hold Plank position 1 minute
Deadlift 40-50# 25 reps
Hold bottom of the squat position 1 minute
Shoulder Press 25-30# x 25reps
Hold middle sit up position 1 minute
Packmembers
3 rounds
Run or Row 50M
Hold Plank position 1 minute
Deadlift 20-30# 15 reps
Hold bottom of the squat position 1 minute
Shoulder Press 10-20# x 15 reps
Hold middle sit up position 30 seconds
Puppies
3 rounds
Run or Row 50M
Hold Plank position 1 minute
Deadlift 10-20# 15 reps
Hold bottom of the squat position 1 minute
Shoulder Press 5-10# x 15 reps
Hold middle sit up position 30 seconds
CrossFit Kids - Daily workouts, yearly games!
The Hopper event at the recent CrossFit Games included a 1000 M row and then five rounds of 25 pull ups and 7 push jerks at 135#. Connor completed 3.5 rounds before time was called push jerking more than his body weight 28 times.
Our CrossFit Kids record for "Cindy" is 39 rounds set by Connor.
Big Dawgs
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Pack
"Lil Cindy"
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups (Assisted/ Beginner pull ups okay)
6 Push-ups
9 Squats
Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats
Buttercups:
How many rounds can you do in 6 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats
CrossFit Kids - Press
One of our original CrossFit Kids Instructors, Nichole Dehart, at the CrossFit Games. Nichole placed third in the hopper event, first in the CrossFit Total, and took third place in the overall CrossFitter competition.
"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 - Climb it!
"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 at the first ever CrossFit Games
Keegan, age 13 gets a new PR with a Deadlift of 160 #
Big Dawgs
4 rounds
Run 600M
Deadlift 65-85# x12
Porch
4 rounds
Run 600M
Deadlift 45-65# x12
Packmembers
4 rounds
Run 400M
Deadlift 25-45# x12
Puppies
3 rounds
Run 400M
Deadlift 15-25# x10
Warm up with some light deadlifts, focusing on good form. Chest up , maintain lumbar curve, eyes on short horizon, tighten lats, bar close to shins, take the slack out of the arms before the pull.
CrossFit Kids - Big Kids
"Sven"
Big Dawgs:
5 Rounds
Bear Crawl 100 M
10 Burpees
10 Power Cleans, 45-55#
10 Pull ups
The Porch:
5 Rounds
Bear Crawl 100 M
10 Burpees
10 Power Cleans, 30-40#
10 Pull ups
Pack:
4 Rounds
Bear Crawl 50 M
10 Burpees
10 Power Cleans, 20-30#
10 Assisted or Beginner Pull ups
Puppies:
3 Rounds
Bear Crawl 50 M
10 Burpees
10 Power Cleans, 10-15#
10 Assisted or Beginner Pull ups
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 Tuesday, May 22nd
Post your time to comments!
CrossFitKids - Skill work
Big Dawgs:
21-15-9
Squat Clean Thruser X 35-45#
Pull ups
The Porch:
15-12-9
Squat Clean Thruser X 20-30#
Pull ups
Pack:
21-15-9
Squat Clean Thruser X 10-15#
Pull ups
Puppies:
21-15-9
Squat Clean Thruser X PXC pipe - 10
Beginner Pull ups
Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
CrossFit Kids - Competition
Big Dawgs:
How many rounds can you complete in 20 minutes of:
100 M Run
3 Handstand Push ups
10 Pull ups
The Porch:
How many rounds can you complete in 15 minutes of:
100 M Run
3 Handstand Push ups
10 Pull ups
Pack:
How many rounds can you complete in 15 minutes of:
100 M Run
3 Assisted Push ups
10 Beginner Pull ups
Puppies:
How many rounds can you complete in 12 minutes of:
100 M Run
3 Elevated Push ups
10 Beginner Pull ups
