CrossFit Kids - Forging the Future of Fitness

Friday, August 31st

CroassFit Kids - Squats

Please change your bookmark to our new site, www.CrossFitKids.com

Thursday, August 30th

CrossFit Kids - CrossFit Princess does "Cindy"

 

Please visit our new website at www.CrossFitKids.com

Wednesday, August 29th

CrossFit Kids - Cargo net climbs

CrossFit Kids - Mt. Baker

Please see our new website at www.CrossFitKids.com

Tuesday, August 28th

CrossFit Kids - Iowa

Check out our new site for www.crossfitkids.com

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.

Monday, August 27th

CrossFit Kids - Agility, Coordination, Balance.......

Please visit our ne site at www.CrossFitKids.com and remember to bookmark the new site.

Everyone:
Before you start the workout do a handstand against the wall for time.

Big Dawgs:
21-15-9

Box Jumps
Dumbbell snatch (20-25#)

The Porch:
15-12-9

Box Jumps
Dumbbell snatch (20-25#)

Pack:
21-15-9

Box Jumps
Dumbbell snatch (10-15#)

Puppies:
15-12-9

Box Jumps
Dumbbell snatch (5-8#)

Buttercups:
15-12-9

Box Jumps
Dumbbell snatch (3-5#)

Everyone:
When you are done do a plank hold in top position for time.

"This summer I was able to attend the David Beckham Soccer Academy in Los Angeles.

For the past year I had been asking to go, but it just didn't work out until this year. I was thinking it would be aimed toward players that were just amazingly talented at soccer. When I got there I realized it was aimed at building soccer players into even more amazingly talented athletes. I went to the five day camp and stayed in the Hotel. Each day we took a bus about 3 miles to The Home Depot Center. We started with warm-ups, which were basically jogging and stretching. Then we started the drills for the day, each day they were different and we never did the same drill twice. The drills usually lasted about four hours (until lunch). After lunch we either scrimmaged or did games, such as “Soccer Golf “ or “World Cup.” We would finish at about four or five and then goback to the hotel where we had night activities like swimming or going to see the Wimbledon Trials.

When they did the agility, speed and vertical jump testing I felt confidant that I would do well because I have been really training hard with CrossFit. I also knew that there were a lot of kids who were pretty amazing there, so I just wasn’t sure what would actually happen. It turned out that I came in first in 3 of 4 categories and second in sprinting. I was very proud of all of my tests and at the end of the camp I got an award for Best Athlete at the camp with all of my times and work."

Sunday, August 26th

CrossFit Kids - Shuttle Run

Please check our new Website and save the address in your favorites:
www.CrossFitKids.com

Big Dawgs:
40-25-10

Overhead Squats, 35-45#
Good MorningS, 35-45#
Sit ups

The Porch:
40-25-10

Overhead Squats, 20-30#
Good MorningS, 20-30#
Sit ups

Pack:
30-20-10

Overhead Squats, 15-20#
Good MorningS, 15-20#
Sit ups

Puppies:
20-15-10

Overhead Squats, 10#
Good MorningS, 10#
Sit ups

Buttercups:
20-15-10

Overhead Squats, PVC-5#
Good MorningS, PVC-5#
Sit ups

Everyone practice frog stands for 5 minutes when you are done with the workout.

Saturday, August 25th 2007

CrossFit Kids - 3-2-1  GO!

CrossFit Kids Open "Cindy" Competition!

Male & Female for age divisions 12-18,

17-18 yr old
15-16 yr old
13-14 yr old
Big Dawgs
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

11-12 yr old
The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Coed Categories
9-10 yr old
Pack
“Lil Cindy”
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

7-8 yr old
Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups
4 Pushups
8 Squats

Under 7 years
Buttercups:
How many rounds can you do in 6 minutes of:
2 Pull ups
3 Pushups
4 Squats

Rx’d efforts will be scored ahead of modified
efforts. 
T shirt will be awarded for first prize in each category.
Submit Total Rounds completed plus additional
exercises in partial rounds to:

Jeff.CrossFitBrandX@gmail.com

Modifications are as follows:

Acceptable subs for Pull ups:
Beginner or seated  pull ups on bar or rings

Acceptable subs for Push ups:
Box Push ups
Wall Push ups
Knee Push ups

Acceptable subs for Squats:
Squat!!   Squat!!!   Squat!!!!

Form check don't count faulty reps!

http://www.brandxmartialarts.com/videos/CindyComp.wmv

Friday, August 24th 2007

CrossFit Kids - practice OHS Overhead Squats with PVC

Big Dawgs
7 rounds for time

10 Roving Push ups
10 Sprawls
10 Becks Burpee

Pack
6 rounds for time

10 Roving Push ups
10 Sprawls
10 Becks Burpee

Puppies
5 rounds for time

10 Push ups
10 Sprawls or Squat Thrusts
10 Becks Burpee

Thursday, August 23rd

CrossFit Kids - Valencia Cert.

Big Dawgs:
How many rounds can you complete in 20 minutes of:

5 Box Jumps, 20"
5 Thrusters, 35#
5 Pull ups

The Porch:
How many rounds can you complete in 15 minutes of:

5 Box Jumps, 20"
5 Thrusters, 25-35#
5 Pull ups

Pack:
How many rounds can you complete in 15 minutes of:

5 Box Jumps 15-20"
5 Thrusters, 15-25#
5 Pull ups

Puppies:
How many rounds can you complete in 12 minutes of:

5 Box Jumps, 12-15"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups

Buttercups:
How many rounds can you complete in 12 minutes of:

5 Box Jumps, 12"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups

Wednesday, August 22nd

CrossFit Kids - Cindy Competition

Beginner Pull ups

Big Dawgs :
Shoulder Press
5-5-5-5-5

rest and then

"Upside Down J.T."
21-15-9

L- Pull Ups
Dumbbell Cleans, (25-35# Dumbbells)
Elevated Ring Rows

The Porch:
"Upside Down J.T."
15-12-9

L- Pull Ups
Dumbbell Cleans, (20-25# Dumbbells)
Elevated Ring Rows

Pack:
"Upside Down J.T."
15-12-9

Pull Ups
Dumbbell Cleans, (15# Dumbbells)
Ring Rows

Puppies:
"Upside Down J.T."
15-12-9

Jumping Pull Ups
Dumbbell Cleans, (5-10# Dumbbells)
Elevated Ring Rows

Buttercups:
"Upside Down J.T."
12--9-6

Jumping Pull Ups
Dumbbell Cleans, (3-5# Dumbbells)
Ring Rows

If you are unable to do L-Pull Ups practice L-Sits for 3-5 minutes when you are done with the workout.

"Upside Down J.T." was submitted by Jon Gary.

Tuesday, August 21st

CrossFit Kids - Squats!

Big Dawgs:

Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (35-45#)
Run 400

The Porch:

Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (25-35#)
Run 400

Pack:

Run 200
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (15-20#)
Run 200

Puppies:

Run 100
6 Rounds of Tabata Squats
6 Rounds of Tabata Push-press (5-10#)
Run 100

Buttercups:

Run 50
4 Rounds of Tabata Squats
4 Rounds of Tabata Push-press (3-5#)
Run 50

Post the lowest number of reps done in a round for tabata squats and push press, as well as how you felt about the workout.

Monday, August 20th

CrossFit Kids - Playtime!

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)

Sunday, August 19th

CrossFit Kids - P.T.

Big Dawgs:
Three rounds for time of:

Run 400 M
25 Back Extensions
25 Knees to Elbows

Pack:
Three rounds for time of:

Run 200 meters
15 Back Extensions
15 Knees to Elbows

Puppies:
Three rounds for time of:

Run 100 meters
10 Back Extensions
10 Hanging Knee Raises

Buttercups:
Three rounds for time of:

Run 50 meters
5 Back Extensions
5 Hanging Knee Raises

Sub "Supermans" for back extensions if you don't have a GHD machine.

Saturday, August 18th

CrossFit Kids - "Innes"

Big Dawgs:
Back Squats
5-5-5-5-5

Rest

15-12-9
Handstand push ups
Ring Dips
Push ups

The Porch:
12-9-6
Handstand push ups (Pillow or Pad Okay)
Ring Dips
Push ups

Pack:
15-12-9
Handstand Push ups (Assisted)
Dips  (Bar or Bench)
Push ups

Puppies:
Handstand Push ups (Assisted)
Dips  (Bench)
Push ups (Box or Wall

Friday August 17th, 2007

CrossFit Kids- Froggy Pullups

"INNES"

Big Dawgs

45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull  50-55#
1 rope climb
25 Squats
1 rope climb

Porch

45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull  40-45#
1 rope climb
25 Squats
1 rope climb

Packmembers

35 Becks Burpees
1 rope climb
25 Sumo Deadlift High Pull  20-25#
1 rope climb
15 Squats
1 rope climb

Puppies

35 Becks Burpees
1 rope climb or 3 beginner rope
25 Sumo Deadlift High Pull  10-15#
1 rope climb or 3 beginner rope
15 Squats
1 rope climb or 3 beginner rope

Buttercups

25 Becks Burpees
1 beginner rope climb
15 Sumo Deadlift High Pull   ( 4 kg  KB)
1 beginner rope climb
5 Squats
1 beginner rope climb

Thursday, August 16th

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 July 4th, 2007

Post your time to comments!

Wednesday August 15th, 2007

CrossFit Kids- Growing Strong

CrossFit Kid "Zaak"

"Logan's Run"

200M Run
14 Broad Jumps
200M Run
14 Ring Push ups
200M Run
14 Hollow Rocks
200M Run
14 DB Push Press 15-20#DB's
200M Run
14 D Ball slam 12-20#
200M Run
14 Wall Ball 14-20#
200M Run
14 DB Clean Right Arm 15-20#
200M Run
14 DB Clean Left Arm 15-20#

Pack

100M Run
14 Broad Jumps
100M Run
14 Push ups
100M Run
14 Sit ups
100M Run
14 DB Push Press 8-10#DB's
100M Run
14 D Ball slam 8-12#
100M Run
14 Wall Ball 8-10#
100M Run
14 DB Clean Right Arm 8-10#
100M Run
14 DB Clean Left Arm 8-10#200M Run

Puppies

14 Broad Jumps
50M Run
14 Push ups
50M Run
14 Sit ups
50M Run
14 DB Push Press 3-5#DB's
50M Run
14 D Ball slam 4-8#
50M Run
14 Wall Ball 4-6#
50M Run
14 DB Clean Right Arm 3-5#
50M Run
14 DB Clean Left Arm 3-5#

Tuesday August 14th, 2007

CrossFit Kids -  Working on the Kettlebell Snatch

See CrossFit Kids Magazine for monthly kids Kettlebell workouts
From UK KB award winner Davie Easton of CFCentral Scotland

"Baby Logan"

Big Dawgs

21-15-9

Wall Ball   16-20 #
Pull ups

Packmembers

21-15-9

Wall Ball   12-14 #
Pull ups or  jumping pullups

Puppies

21-15-9

Wall Ball   8-10#
Pull ups or assisted pullups

Buttercups

21-15-9

Wall Ball   4-6 #
Pull ups from seated

Skill work: Practice 10 minutes of frog stands, headstands and handstands

Monday, August 13th

CrossFit Kids - Monkeying around

'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# 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)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball -  Tuck jumps

Sunday August 12th, 2007

CrossFit Kids - Kipping Pullups

Big Dawgs

3 rounds

Run 200M
3 Shoulder Press 45-50#
6 Push Press  45-50#
9 Push Jerk  45-50 #

The Porch

3 rounds

Run 200M
3 Shoulder Press 30-40#
6 Push Press  30-40#
9 Push Jerk  30-40#

Pack

3 rounds

Run 200M
3 Shoulder Press 15-25#
6 Push Press  15-25#
9 Push Jerk  15-25 #

Puppies

3 rounds

Run 200M
3 Shoulder Press 5-10 #
6 Push Press  5-10#
9 Push Jerk  5-10 #

Saturday, August 11th

CrossFit Kids - You want me to do what?

Big Dawgs:
21-15-9

Pistols
Dumbbell snatch (20-25#)

The Porch:
15-12-9

Pistols
Dumbbell snatch (20-25#)

Pack:
21-15-9

Pistols
Dumbbell snatch (10-15#)

Puppies:
15-12-9

Pistols
Dumbbell snatch (5-8#)

Buttercups:
15-12-9

Pistols
Dumbbell snatch (3-5#)

Everyone:
When you are done do a plank hold in top position for time.

Post your time for the workout and plank hold in comments.

Friday August 10th, 2007

CrossFit Kids- Seal Walk or Seal Drag

Lil "Nicole"

Big Dawgs & Porch

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Packmembers

Complete as many rounds in 15 minutes as you can of:
Run 400 meters
Max rep Pull-ups or assisted pullups

Puppies & Buttercups

Complete as many rounds in 10 minutes as you can of:
Run 200 meters
Max rep Pull-ups from seated position or Ring Rows

Post number of pull-ups completed for each round to comments.

CrossFitKids 2nd Worldwide Open competition  August 25th- 31st.

“Cindy”

How many rounds can you complete in 20 minutes of the following ?

5 Pull ups

10 Push ups

15 Squats

Categories all Male & Female for ages 12-18, T shirt will be awarded for first prize in

each category.

17-18 yr old

15-16 yr old

13-14 yr old

11-12 yr old

Coed Categories

9-10 yr old

7-8 yr old

Under 7 years old

Reps & time will be scaled appropriately

Submit Total Rounds completed plus additional reps in partial rounds.

Modifications are as follows:

Acceptable subs for Pull ups:

Beginner/Seated Pullups

( do not use jumping pull ups for this workout)

Acceptable subs for Standard Push ups,

Box Pushups, Wall Push ups or Push ups from knees

No modifications for Squats

Please video your efforts and send them to us.

All reps must be performed with good form ! CrossFitKids will be producing a video to

standardize movement requirements.

Check the CrossFitKids site for more information.

Thursday, August 9th

CrossFit Kids - Is there a CrossFit Kids affiliate near you?

Our featured affiliate this month - CrossFit Kids Mt. Baker

CrossFit Kids Affiliate page

CrossFit Kids "Cindy" competition August 25th - 31st.  Open to all kids, more info tomorrow.

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 12-15 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 12 minutes of:

2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats

Buttercups:
How many rounds can you do in 10 minutes of:

2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats

Wednesday, August 8th

CrossFit Kids - Upside Down

CrossFit Iowa

"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

Tuesday August 7th, 2007

CrossFit Kids- Push ups

Big Dawgs:
For time:
Run 200 meters
15 Pull-ups
10 Handstand push-ups
Run 400 meters
10 Handstand push-ups
15 Pull-ups
Run 200 meters

Packmembers:
For time:
Run 100 meters
10 Pull-ups
7 Handstand push-ups
Run 200 meters
7 Handstand push-ups
10 Pull-ups
Run 100 meters

Puppies:
For time:
Run 100 meters
10 Assisted pull-ups
7 Assisted handstand push-ups
Run 200 meters
7 Assisted handstand push-ups
10 Assisted pull-ups
Run 100 meters

Monday, August 6th

CrossFit Kids - Do what you love!

Keegan reporting to the Beckham soccer camp.

"Broken Helen"

Big Dawgs:
3 Rounds

Run 400 M
Rest 3:00
21 Kettlebell Swings (25-35#)
Rest 2:00
12 pull ups
Rest 1:00

Porch :
3 Rounds

Run 400 M
Rest 3:00
21 Kettlebell Swings (20-30#)
Rest 2:00
12 pull ups
Rest 1:00

Pack:
3 Rounds

Run 200 M
Rest 3:00
15 Kettlebell Swings (10-15#)
Rest 2:00
6 pull ups or 12 assisted pull ups
Rest 1:00

Puppies:
3 Rounds

Run 100 M
Rest 3:00
15 Kettlebell Swings (5-10#)
Rest 2:00
6 Assisted pull ups
Rest 1:00

Sunday, August 5th

CrossFit Kids - Press

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

Compare to June 27th, 2007

Joey demonstrates the WOD!

Saturday, August 4th

CrossFit Kids - Squats

Big Dawgs:

Back Squats
5-5-5-5-5

Then

5 Rounds
10 Broad Jumps
10 Elevated Push ups
10 Broad Jumps
10 Elevated Push ups

Pack:
4 Rounds
10 Broad Jumps
10 Push ups
10 Broad Jumps
10 Push ups

Puppies:
3 Rounds
10 Broad Jumps
10 Box Push ups
10 Broad Jumps
10 Box Push ups

Friday, August 3rd, 2007

CrossFit Kids -  Goblet Squats

Big Dawgs

For time

Hill Sprint 100M ( Once each round)
21-15-9
Burpees
Kettlebell Swings 16kg
Box Jump 20 "

Packmembers

Hill Sprint 100M ( Once each round)
21-15-9
Burpees
Kettlebell Swings 12kg
Box Jump 15-18"

Puppies

Hill Sprint 50M ( Once each round)
21-15-9
Burpees
Kettlebell Swings 4-8 kg
Box Jump 10-15 "

Thursday, August 2nd

CrossFit Kids - Climb!

Big Dawgs:
For time:

30 Cleans, 55-65#

The Porch:
For time:

30 Cleans, 45-55#

Pack:
For time:

30 Cleans, 20-30#

Puppies:
For time:

30 Cleans, 10-15#

Buttercups:
For time:

30 Cleans, PVC-10#