CrossFit Kids

2006-09-27T20:45:00.000-07:00

CROSSFIT KIDS HAS MOVED!

Please follow the link below to our new site.

http://www.CrossFitKids.com

Wednesday, September 27th

2006-09-26T19:38:00.000-07:00

CrossFit Leapfrog

Big Dawgs:
5 Rounds
100 M Sprint
3 Muscle ups
10 Pressing Snatch Balances X 15#

The Porch:
5 Rounds
100 M Sprint
6 Jumping Muscle ups
10 Pressing Snatch Balances X 10#

Pack:
3 Rounds
100 M Sprint
3 Seated Muscle ups
10 Pressing Snatch Balances X 10#

Puppies:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X 5#

Buttercups:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X PVC

Muscle up progression Video

Pressing Snatch Balance Video

Tuesday, September 26th (P.T. Test)

2006-09-25T21:32:00.000-07:00

CrossFit Soccer

A Birthday and Two Goals

P.T. Test

Do one set of the following:

Max Pull ups

Max Pushups

Max situps in two minutes

Max squats in one minute

Standing broad jump (report distance jumped)

Please post your scores.

Monday, September 25th

2006-09-24T20:25:00.000-07:00

CrossFit Kids
Kilt Day
Handstand Push ups

Post your time for the following:

Max deadhang on the pull up bar.
rest one minute
Max hang on pull up bar with chin above bar.
rest one minute
Max hang with only right arm.
rest one minute
Max hang with only left arm.
rest one minute
Max hold on dip bars
rest one minute
Max hold in handstand

Sunday, September 24th

2006-09-23T21:23:00.000-07:00

Mark two spots on wall one low and one chest high.

Big Dawgs
3 rounds
Run 400 M
Kick ten "goals" to the low spot
12 Burpees
Throw ten soccor throws to the high spot
12 Pull ups

Pack
3 rounds
Run 200 M
Kick ten goals to the low spot
8 Burpees
Throw ten soccor throws to the high spot
8 Beginner Pull ups

Puppies
3 rounds
Run 100 M
Kick ten goals to the low spot
8 Burpees
Throw ten soccor throws to the high spot
8 Assisted Pull ups or Ring rows

Saturday, September 23rd, 2006

2006-09-22T22:37:00.000-07:00

Colleen & Jerk

For 7 minutes with a continuosly running clock, perform one dumbell clean and three jerks at the end of the clean for a count of one. Work on form.
Report your total count to comments.

Big Dogs
10-15# dumbells

Packmembers
8-10# Dumbells

Puppies
4-6# Dumbells

Friday, September 22nd

2006-09-21T18:43:00.000-07:00

CrossFit Kids
Beginner Pull ups

Big Dawgs:
21-15-9

Medicine Ball Clean/Wall Ball (8#)
Slam Ball/Broad Jump (8#)
Pull Ups

The Porch:
15-12-9

Medicine Ball Clean/Wall Ball (6#)
Slam Ball/Broad Jump (8#)
Pull Ups

Pack:
15-12-9

Medicine Ball Clean/Wall Ball (4#)
Slam Ball/Broad Jump (6#)
Beginner Pull Ups

Puppies:
15-12-9

Wall Ball (4#)
Slam Ball (4-6#)
Jumping Pull Ups

Thursday, September 21st

2006-09-20T19:45:00.000-07:00

In memory of My best friend Gus, my English Bulldog.

"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Wednesday, September 20th

2006-09-19T19:22:00.000-07:00

CrossFit Kids
Sprints

Eric H.

Big Dawgs:
Four rounds:
100 M hill sprint
2 muscle ups
10 heaving snatch balances (15#)

*If you do not have rings do 8 pull ups and 8 dips per round.

** If you do not have a hill run 200 M

The Porch:
Four rounds:
100 M hill sprint
3 Jumping Muscle ups
10 heaving snatch balances (10#)

*If you do not have rings do 6 pull ups and 6 dips per round.

** If you do not have a hill run 200 M

Pack:
three rounds:
50 M hill sprint
3 Seated muscle ups
10 heaving snatch balances (PVC-5#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Buttercups:
three rounds:
50 M hill sprint
3 squat muscle ups
10 heaving snatch balances (PVC#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Tuesday, September 19th, 2006

2006-09-18T19:13:00.000-07:00

Use Full Range Of Motion Situps- Hands begin overhead on the floor and stretch over toes at the end of the movement

Big Dogs
5 rounds
Run 200M
25 Squats
25 Pushups
25 Situps

Pack
4 rounds
Run 200M
25 Squats
25 Pushups
25 Situps

Puppies
3 rounds
Run 200M
15 Squats
15 Pushups to low bench or tire
15 Situps

Buttercups
3 rounds
Run 200M
10 Squats
10 Pushups from knees
10 Situps

Monday, September 18th

2006-09-17T19:38:00.000-07:00

Big Dawg:
30 Thrusters 15-20#
30 Squats
Run 200 M
30 Shoulder Press 15-20#
30 Sit ups
Run 200 M
30 Push Press 15-20#
30 Walking Lunges
Run 200 M
30 Push Jerks 15-20#
30 Long Jumps
Run 200M

The Porch:
20 Thrusters 15-20#
20 Squats
Run 200 M
20 Shoulder Press 15-20#
20 Sit ups
Run 200 M
20 Push Press 15-20#
20 Walking Lunges
Run 200 M
20 Push Jerks 15-20#
20 Long Jumps
Run 200M

Pack:
15 Thrusters 10-15#
15 Squats
Run 100 M
15 Shoulder Press 10-15#
15 Sit ups
Run 100 M
15 Push Press 10-15#
15 Walking Lunges
Run 100 M
15 Push Jerks 10-15#
15 Long Jumps
Run 100M

Puppies:
15 Thrusters PVC-5#
15 Squats
Run 50 M
15 Shoulder Press PVC-5#
15 Sit ups
Run 50 M
15 Push Press PVC-5#
15 Walking Lunges
Run 50 M
15 Push Jerks PVC-5#
15 Long Jumps
Run 50M

Please post your time to comments

Sunday, September 17th

2006-09-16T20:41:00.000-07:00

CrossFit Kids
Rope Climbs

Big Dawgs:
3 rounds
Run 400M
15 Pull ups
100 Punches on heavy bag or 150 in the air
15 Hang Power Cleans X 20-25#

The Porch:
3 rounds
Run 400M
10 Pull ups
75 Punches on heavy bag or 100 in the air
15 Hang Power Cleans X 15-20#

Pack:
3 rounds
Run 200M
10 Pull ups or 12 Jumping pull ups
50 Punches on heavy bag or 75 in the air
12 Hang Power Cleans X 10-15#

Puppies:
3 rounds
Run 100M
5 Pull ups or 8 Jumping pull ups
35 Punches on heavy bag or 60 in the air
10 Hang Power Cleans X 5-10#

Muscle up progression from CrossFit Kids Sept. edition

CrossFit Kids Magazine

Saturday, September 16th

2006-09-15T22:30:00.000-07:00

CrossFit Kettelbell
Delaney T.

Big Dawgs:
5 rounds of:
10 Snatch Grip Deadlift 20-25#
10 Medicine ball throws for distance 8# ball
10 long jumps
100 M run

The Porch:
4 rounds of:
10 Snatch Grip Deadlift 15-20#
10 Medicine ball throws for distance 8# ball
10 long jumps
100 M run

Pack:
3 rounds of:
10 Snatch Grip Deadlift 10-15#
10 Medicine ball throws for distance 4-6# ball
10 long jumps
100 M run

Puppies:
3 rounds of:
10 Snatch Grip Deadlift 10#
10 Medicine ball throws for distance Soccer ball 2-3# ball
10 long jumps
50 M run

Friday, September 15th

2006-09-14T22:08:00.000-07:00

The results of a carefully crafted fitness program.

Thank you CrossFit!

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)

Thursday, September 14th 2006

2006-09-13T20:55:00.000-07:00

Crazy Monkey
CrossFit Style

Big Dawgs
5 rounds
Run 200 M
25 Wall Ball 8-10#

Pack
3 rounds
Run 200 M
20 Wall Ball 6-8#

Puppies
3 rounds
Run 150 M
20 Wall Ball 4-6#

Buttercups
3 rounds
Run 100 M
10 Wall Ball 4-6#

Wednesday, September 13th

2006-09-12T20:36:00.000-07:00

CrossFit Soccer

Big Dawgs
21-18-15-12-9-6-3
Pull ups
25-35# Push press

The Porch:
21-18-15-12-9-6-3
Pull ups
20-25# Push press

Pack:
18-15-12-9-6-3
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
15-20# Push press

Puppies:
18-15-12-9
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
10-15# Push press

Buttercups:
18-15-12-9
Pull ups (May be a combination of Regular,Beginner and Jumping Pull ups)
PVC-10# Push press

Tuesday, September 12th

2006-09-11T21:28:00.000-07:00

Kettlebell swings
Keegan M.

Big Dawgs:
How many rounds can you do in 15 minutes of?
200 M sprint
3 Rope Climbs (15')
10 Monkey Hangs
15 Kettlebell Swings (15-20#)

The Porch:
How many rounds can you do in 15 minutes of?
150 M sprint
2 Rope Climbs (15')
8 Monkey Hangs
12 Kettlebell Swings (15-20#)

The Pack:
How many rounds can you do in 10 minutes of?
150 M sprint
2 Rope Climbs (15')
6 Monkey Hangs
12 Kettlebell Swings (10-15#)

Puppies:
How many rounds can you do in 10 minutes of?
100 M sprint
2 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (10-15#)

Buttercups:
How many rounds can you do in 10 minutes of?
100 M sprint
1 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (5-8#)

Please post your time to comments.

Monday, September 11th

2006-09-10T20:40:00.000-07:00

CrossFit Soccer
Keegan M.
Tough Game

Big Dawgs:
7 rounds for time of:
8-10# Medicine Ball clean thruster X 15
15 Push-ups

Pack:
5 rounds for time of:
5-8# Medicine Ball clean thruster X 15
15 Push-ups

Puppies:
5 rounds for time of:
3-5# Medicine Ball clean thruster X 10
10 Push-ups

Sunday, September 10

2006-09-09T21:37:00.000-07:00

Kettlebell Swings
Harryson F.

Big Dawgs:
21-15-9
Bear Complex 15-20#
Knees to Elbows

The Porch:
21-15-9
Bear Complex 10-15#
Knees to Elbows

The Pack:
15-12-9
Bear Complex 10-15#
Knees to Elbows

Puppies:
12-9-6
Bear Complex 10#
Knees to Elbows

Buttercups:
Bear Complex PVC or Broomstick
Knees to Elbows

Post Time To Comments

* Bear Complex
Hang Power clean
Front Squat
Push press
Bring bar down behind neck
Back squat
Push press
Repeat

** If you cannot do Knees to Elbows, hang and bring knees up as high as possible.

Afterwards:
4 rounds of:
Max L sit holds
Max Handstand holds

Saturday, September 9th (Jumpy Helen)

2006-09-08T22:56:00.000-07:00

Jumpy Helen

Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups

Pack:
3 rounds of
21 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups

Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups

* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Friday, September 8th

2006-09-07T21:31:00.000-07:00

CrossFit Net Climb!
Bradley R.

Big Dawgs
Set up a clock and every minute on the minute for twenty minutes perform:
5 pull ups
10 push ups
15 squats

The Porch:
Set up a clock and every minute on the minute for twenty minutes perform:
2 pull ups
5 push ups
10 squats

Pack
Set up a clock and every minute on the minute for fifteen minutes perform:
2 pull ups
5 push ups
10 squats

Puppies
Set up a clock and every minute on the minute for ten minutes perform:
1 pull ups
4 push ups
7 squats

Thursday, September 7th

2006-09-06T17:59:00.000-07:00

Big Dawgs:
Use and 8-10# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 100 yards
How long does it take you to go 100 Yards?

Pack:
Use and 6# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 75 yards
How long does it take you to go 75 Yards?

Puppies:
Use and 4# Medicine Ball
Do 5 squats
Throw the medicine ball as far as you can.
Repeat for 50 yards
How long does it take you to go 50 Yards?

CrossFit Kids Magazine

Wednesday, September 6th

2006-09-05T18:57:00.000-07:00

CrossFit
Tired Dawgs

Big Dawgs:
10# Wallball
15-20# Kettlebell swing
Broad Jump
30# Clean
10# OHS
Perform each exrercise for 45 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.

Pack:
5-8# Wallball
10-15# Kettlebell swing
Broad Jump
10-20# Clean
PVC OHS
Perform each exrercise for 45 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.

Puppies:
4# Wallball (6ft. target)
8-10# Kettlebell swing
Broad Jump
PVC-10# Clean
PVC OHS
Perform each exrercise for 30 seconds. Do not rest between exercises. When you have completed one round rest one minute. Do a total of 3 rounds.

Count each rep and report your scores to comments.

Tuesday, September 5th

2006-09-04T18:47:00.000-07:00

CrossFit Trainer
Connor Martin at 14,

Connor was patient with his progress and slowly worked up to where he is today. With Crossfit, like many things in life, making sure your foundation is solid is key to progressing later on.

Big Dogs
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 15-20# Bar

Pack
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 10-15# Bar

Puppies
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 5-10# Bar

Buttercups
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance PVC pipe or Broomstick

Monday, September 4th, 2006

2006-09-03T21:14:00.000-07:00

More Slacklining
Keegan M "Scrappy"

Big Dogs
3 rounds
Sprint 100M
20 Thrusters 15-25# Bar
20 Situps

Pack
3 rounds
Sprint 100M
20 Thrusters w/ 8-10# DB's
20 situps

Puppies
3 rounds
Sprint 75M
20 Thrusters 5-8# DB's
20 Situps

Buttercups
3 rounds
Sprint 50M
20 Thrusters 3-5# DB's
20 Situps

Sunday, September 3rd

2006-09-02T18:44:00.000-07:00

Play Day!!!!

Get a group of friends together and play.

Catch One Catch All

One person in the group is chosen to be "it". The first person that is tagged becomes "it" as well. As people are caught they join "its" team and continue trying to catch people. The last person caught is "it" for the next round.

Saturday, September 2nd

2006-09-01T22:26:00.000-07:00

Trainer Seans Medicine Ball Suicide Run
For the kids we use a 4#, 8#, and 12# medicine balls. (You can use weights or other objects if you want. Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 4#, 8# and finally the 12#.

Sprint to the 4# ball pick it up sprint back to the starting line; turn and sprint to the 8# ball pick it up sprint back to the starting line; turn Sprint to the 12# ball, turn and sprint to the starting line.

Big Dawgs:
5 rounds, rest only long enough to set the course back up.

Pack:
5 rounds, set the course back up and rest 15 seconds.

Puppies:
3 rounds, set the course back up and rest 15 seconds.

Friday Sept. 1st, 2006

2006-08-31T19:35:00.000-07:00

Connor K. Slacklining
at Brand X
Slacklining provides a wonderful tool for body control and kids love it !

Scale this workout according to ability/capacity.
Younger and/ or new CrossFitters should use 1-5# DB 's , Intermediate 5-8# DB's,and older more advanced 8-10#DB's. Work on form, position of feet (below hips) full extension (elbows near ears) and a good steady speed going up and down.

15 DB Shoulder Press
15 Reverse Push up (Feet elevated)
15 DB Push Press
15 Reverse Pushups (Feet elevated)
15 DB Thrusters
15 Reverse Pushups (Feet elevated)

Thursday, August 31st.

2006-08-30T18:59:00.000-07:00

CrossFit Kids
Elevated Push ups
Eric H.

Big Dawgs:
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
(If you find this super easy, and you did all the reps with good form, it may be time for you to move up!)

The Porch:
For time:
40 Pull-ups
40 Push-ups
40 Sit-ups
40 Squats

Pack:
For time:
20 Pull-ups or assisted
20 Push-ups
20 Sit-ups
20 Squats

Puppies:
For time:
10 Pull-ups or assisted
10 Push-ups
10 Sit-ups
10 Squats

Post your times to comments!

"After a year, Connor graduated to the puppies version of the adult workouts and did that level for almost a year. Last year he moved up again and began using heavier weights. This past January he made a resolution to try and do the CF workouts on the mainpage as Rx’d. At 120 pounds Connor is turning in performances and times that begin to rival adult men’s. He is capable of doing that because the groundwork has been correctly and successfully laid." Next months CrossFit Kids Magazine will have an article discussing laying a good foundation for future CrossFit success.

Wednesday, August 30th (Soccer throws!)

2006-08-29T20:12:00.000-07:00

CrossFit Soccer
Keegan M.

Soccer throws!

Big Dawgs:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot. For every time you miss do:
50 yard sprint
5 tuck jumps
10 pushups
50 yard sprint (back to the starting point)
10 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.
Continue for 12 minutes.

Pack:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot. For every time you miss do:
50 yard sprint
3 tuck jumps
8 pushups
50 yard sprint (back to the starting point)
8 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.
Continue for 10 minutes.

Puppies:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot. For every time you miss do:
25 yard sprint
3 tuck jumps
5 pushups
50 yard sprint (back to the starting point)
5 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.
Continue for 10 minutes.

Please post:
Number of rounds

Tuesday, August 29th

2006-08-28T21:54:00.000-07:00

CrossFit Rope Climb

Delaney T.

Big dawgs:
3 rounds
run 200 M
2 rope climb (10 feet)
20 Box Jumps (18" box)

Pack:
3 rounds
run 200 M
1 rope climb (10 feet)
15 Box Jumps (12" box)

Puppies:
2 rounds
run 200 M
1 beginner rope climb
12 Box Jumps (10" box)

CrossFit Kids Magazine

Monday, August 28th

2006-08-27T19:19:00.000-07:00

CrossFit Ring Push ups
David S.

Big dawgs:
3 Rounds
Sprint 100M
15 Ring Push Ups
20 Pull Ups

The Porch:
3 Rounds
Sprint 100M
10 Ring Push Ups
20 Pull Ups

Pack:
3 Rounds
Sprint 100M
10 Push Ups
15 Pull Ups (When you cannot do anymore regular pull ups fill in with Beginner, Jumping or Assisted)

Puppies:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

Buttercups:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

Sunday, August 27th

2006-08-26T22:40:00.000-07:00

CrossFit Kid
Bradley R.

Big Dawgs:
Rounds of 21-15-9
35# Cleans
Ring dips

The Porch:
Rounds of 15-9-6
25-35# Cleans
Ring dips or assisted ring dips

Pack:
Rounds of 21-15-9 of:
5-10# Dumbbell cleans
Assisted ring dips or bar dips

Puppies:
Rounds of 21-15-9 of:
PVC pipe or broomstick cleans
Bar dips or double chair dips

Buttercups:
Rounds of 15-9-6 of:
PVC pipe or broomstick cleans
Chair dips

Post time to comments

Saturday, August 26th (No More Burpees Please!)

2006-08-25T22:30:00.000-07:00

A little of everything but Burpees!

Big Dawg:
1 round of:
25 Pull ups
25 Thruster (25# bar or 10# dumbbells)
25 Broad Jumps
25 Push ups
25 Turkish get ups (10-15# dumbbell)
25 Waiters Lunges (10-15# dumbbell)
25 Box Jumps
25 Supermans
25 Sit ups

Pack:
1 round of:
15 Pull ups
15 Thruster (15# bar or 8# dumbbells)
15 Broad Jumps
15 Push ups
15 Turkish get ups (5-8# dumbbell)
15 Waiters Lunges (5-8# dumbbell)
15 Box Jumps
15 Supermans
15 Sit ups

Puppies:
1 round of:
10 Pull ups
10 Thruster (10# bar or 5# dumbbells)
10 Broad Jumps
10 Push ups
10 Turkish get ups (5# dumbbell)
10 Waiters Lunges (5# dumbbell)
10 Box Jumps
10 Supermans
10 Sit ups

Friday, August 24th (Say Excuse Me Helen)

2006-08-24T22:11:00.000-07:00

Burpy Helen

Big Dawgs:
3 Rounds of:
21 Burpees
21 Kettlebell Swings (15-24#)
12 Pull ups

Pack:
3 Rounds of:
15 Burpees
15 Kettlebell Swings (10-15#)
9 Pull ups

Puppies:
3 Rounds of:
10 Burpees
10 Kettlebell Swings (5-8#)
5 Pull ups

* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Thursday, August 24th, 2006

2006-08-23T21:06:00.000-07:00

Keegan with Annabelle

Side to Side Burpees

Place a pillow on the ground and with a continuosly running clock, perform a burpee and jump laterally over the pillow , repeat until the clock runs out. Count total burpees performed and post to comments.
Big Dogs
10 minutes
Pack
7 Minutes
Puppies
5 minutes

Wednesday, August 23rd

2006-08-22T21:55:00.000-07:00

CrossFit LeapFrog

Accuracy Day!

Set up 3-5 cans in your yard. They should be spaced about 5 feet apart.

10 squats
10 push ups
run 50 yards
soccer throw a soccer ball at the cans from 10 -20 feet away. Hit all the cans and start a new round.
How many rounds can you do in 10 minutes.

Tuesday, August 22nd

2006-08-21T21:29:00.000-07:00

Back To School workout

Big Dogs
Three rounds of the following
Fill a small backpack with about 10# of (soft) stuff

With pack on jump for height 25 times
With pack on do 25 Pushups
With pack on Bunny hop 25 hops
Take off Backpack and Deadlift it 25 times
Pack off and hold overhead and do 25 squats
Sprint 50 M with Pack on

Packmembers
Two rounds of the following
Fill a small backpack with about 6-8# of (soft) stuff

With pack on Jump for height 15 times
With pack on do 15 Pushups
With pack on Bunny hop 15 hops
Take off Backpack and Deadlift it 15 times
Pack off and hold overhead and do 15 squats
Sprint 50 M with Pack on

Puppies
Two rounds of the following
Fill a small backpack with about 3-5# of (soft) stuff

With pack on Jump for height 10 times
With pack on do 10 Pushups
With pack on Bunny hop 10 hops
Take off Backpack and Deadlift it 10 times
Pack off and hold overhead and do 10 squats
Sprint 50 M with Pack on

Monday, August 21st (PT Test)

2006-08-20T20:19:00.000-07:00

Do one set of the following:

Max Pull ups

Max Pushups

Max situps in two minutes

Max squats in one minute

Standing broad jump (report distance jumped)

Please post your scores.

Sunday, August 20th - "Jeremy"

2006-08-19T20:33:00.000-07:00

Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees

Post time to comments.

Compare to 7/19/2006

Saturday, August 19th

2006-08-18T21:38:00.000-07:00

Big Dawgs:
5 rounds for time of:
15-20 pound Dumbbell hang squat clean thruster, 10 reps
Run 200 meters

Pack:
5 rounds for time of:
10-15 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters

Puppies:
5 rounds for time of:
5-8 pound Dumbbell hang squat clean thruster, 8 reps
Run 50 meters

Buttercups:
5 rounds for time of:
3-5 pound Dumbbell hang squat clean thruster, 8 reps
Run 50 meters

Friday, August 18th, 2006

2006-08-17T21:07:00.000-07:00

Monkeying Around
courtesy Debbie Rakos CrossFit Teen Girls @ Brand X
Big Dogs
4 rounds
200M Run while passing medicine ball to partner
15 Wall Ball
15 Box jump
5 HSPU
One pass through monkey bars
Pack
3 rounds
200M Run while passing medicine ball to partner
10 Wall Ball
10 Box jump
5 Push Press
One pass through monkey bars/ sub bear crawl 30 M
Puppies
2 rounds
200M Run while passing medicine ball to partner
10 Wall Ball
10 Box jump
5 Push Press
One pass through monkey bars/ sub bear crawl 30 M

Thursday, August 17th (Jeff's Birthday Workout)

2006-08-16T20:28:00.000-07:00

Jeff's Birthday workout

Post how fast you can complete:
Run 470 M
47 Push ups
47 Squats
47 Sit ups
Run 470 M

Wednesday, August 16th

2006-08-15T20:30:00.000-07:00

Big Dawgs:
5 rounds:
Dumbell Deadlifts X 10 (20-25# Dumbbells)
Push ups X 15

The Porch:
5 rounds:
Dumbell Deadlifts X 8(15-20# Dumbbells)
Push ups X 12

Pack:
5 rounds:
Dumbell Deadlifts X 6 (10-15# Dumbbells)
Push ups X 10

Puppies:
5 rounds:
Dumbell Deadlifts X 5 (5-10# Dumbbells)
Push ups X 7

Post Time and Group to Comments

CrossFit Kids August edition is out.

Teaching the Kettlebell Swing to kids
Kettlebell workouts for kids
Are school backpacks unsafe?
Crazy Monkey CrossFit Kids Self Defense

CrossFit Kids Magazine

Tuesday, August 15th (Broomstick Half Mile)

2006-08-14T22:13:00.000-07:00

Work on perfect form during this!

Everyone uses a PVC pipe or broomstick for this workout.

Big Dawgs:
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 Magazine August edition goes out today!
CrossFit Kids Magazine

Monday, August 14th

2006-08-13T23:35:00.000-07:00

Are you a Big Dawg?

Using the Tabata protocol do the following exercises
Slam ball
Mountain Climbers
Rope Climb
Lateral Hops

Big Dawgs:
5 rounds

Pack:
4 rounds

Puppies:
3 rounds

Sunday, August 13th

2006-08-12T20:27:00.000-07:00

Big Dawgs:
3 Rounds
Run 200 M
21 Kettlebell Swings X 15# dumbbell (or equal wt. kettlebell)
12 pull ups or assisted pull ups

The Porch:
Big Dawgs:
3 Rounds
Run 200 M
21 Kettlebell Swings X 10# dumbbell (or equal wt. kettlebell)
12 pull ups or beginner pull ups

Pack:
3 Rounds
Run 200 M
15 Kettlebell Swings X 8-10# dumbbell (or equal wt. kettlebell)
6 pull ups or assisted pull ups

Puppies:
3 Rounds
Run 100 M
15 Kettlebell Swings X 3-6# dumbbell
6 Assisted pull ups

Saturday, August 12th

2006-08-11T22:22:00.000-07:00

Shuttle run (Tag lines 3 times)
15 Burpees
Shuttle run (Tag lines 3 times)
15 Sprawls
Shuttle run (Tag lines 3 times)
15 Tuck Jumps
Shuttle run (Tag lines 3 times)
15 Squats
Lunge to 50 M

Big Dawgs do the WOD as proscribed three times
Pack do two rounds.
Puppies do one round.
Shuttle lines should be 10 yards apart.

Friday, August 11th, 2006

2006-08-10T20:16:00.000-07:00

"Frankenfitters"
David Shanahan Jr. age 15- 2 yrs into CrossFit
Connor Martin age 15- 2.5 yrs into CrossFit
Both complete most standard CrossFit workouts,
as Rx'd in admirable times.

Partner / Team workout
You can do this one with a brother sister parent or friend

Using a 4-10# Medicine Ball
( or sub sand filled basketball, clothing stuffed pillowcase)

Big Dawgs
4 rounds
Run 200M passing medicine ball during the run
10 Partner Pistol squats
15 Box jumps

Pack
4 rounds
Run 200M passing medicine ball during the run
10 Partner Pistol squats
15 Box jumps

Puppies
3 rounds
Run 200M passing medicine ball during the run
5 Partner Pistol squats
8 Box jumps

Thursday, August 10th

2006-08-09T21:34:00.000-07:00

Big Dawgs:
7 rounds
Sprint 75 yards
10 Jump knees to chest
10 Push ups

The Porch:
5 rounds
Sprint 75 yards
10 Jump knees to chest
10 Push ups

Pack:
5 rounds
Sprint 50 yards
8 Jump knees to chest
8 Push ups

Puppies:
5 rounds
Sprint 25 yards
8 Jump knees to chest
8 Push ups

Buttercups:
3 rounds
Sprint 25 yards
8 Jump knees to chest
8 Push ups

Wednesday, August 9th

2006-08-08T21:14:00.000-07:00

Big Dawgs:
4 rounds
Run 200 M
10 HSPU
2 Rope Climbs (10')

Pack:
4 rounds
Run 100 M
8 HSPU (Assisted if Nec.)
1 Rope Climbs (10')

Puppies:
3 rounds:
Run 100 M
5 HSPU (Assisted if Nec.)
3 Beginner Rope Climbs

HSPU must be full range. If you cannot touch the ground with your head and push back up, have a parent assist you.

Tuesday, August 8th

2006-08-07T21:21:00.000-07:00

Big Dawgs
75 yards of:
Lunge forward with the left leg,
Lunge forward with the right leg,
Squat
Lunge to the left with the left leg,
Lunge to the right with the right leg,
Squat.

(Repeat progression for 50 yards)

Pack
50 yards of:
Lunge forward with the left leg,
Lunge forward with the right leg,
Squat.

(Repeat progression for 50 yards)

Puppies
25 yards of:
Lunge forward with the left leg,
Lunge forward with the right leg,
Squat.

(Repeat progression for 25 yards)

Post your time to comments!

Monday, August 7th (Jumpy Helen)

2006-08-06T21:07:00.000-07:00

Big Dawgs:
21 Broad Jumps
21 Kettlebell Swings (15-24#)
21 Pull ups
15 Broad Jumps
15 Kettlebell Swings (15-24#)
15 Pull ups
9 Broad Jumps
9 Kettlebell Swings (15-24#)
9 Pull ups

Pack:
15 Broad Jumps
15 Kettlebell Swings (10-15#)
15 Pull ups
12 Broad Jumps
12 Kettlebell Swings (10-15#)
12 Pull ups
9 Broad Jumps
9 Kettlebell Swings (10-15#)
9 Pull ups

Puppies:
12 Broad Jumps
12 Kettlebell Swings (5-8#)
12 Pull ups
9 Broad Jumps
9 Kettlebell Swings (5-8#)
9 Pull ups
6 Broad Jumps
6 Kettlebell Swings (5-8#)
6 Pull ups

* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Beginner pull ups are described in the April edition of the CrossFit Kids Magazine.
CrossFit Kids Magazine

Sunday, August 6th

2006-08-05T21:36:00.000-07:00

CrossFit Kids
Sara M.

Big Dawgs
10# dumbbells
Start in hang position and repeat 5 times

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press

Pack
5 to 8# dumbell
Start in hang position and repeat 3 times

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press

Puppies
2 to 5# dumbell
Start in hang position and repeat 2 times

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press

When you are done practice skills like L sits and handstands.

Thanks to our friend Michael Rutherford for inspiration on theis workout. For more of Uncle Rutman's dumbbell wisdom click here.
Coach Rut's Blog

Saturday, August 5th

2006-08-04T22:12:00.000-07:00

Big Dawgs
Using the Tabata protocol of 20 seconds of work and 10 seconds of rest repeated 4 times for each of the following exercises. You have one minute rest between exercises:

Bottom to Bottom Squats (The rest period is taken in the bottom period)
Sumo Deadlift High Pull X 15#'s
Pull ups
Push Press X 15#

Pack
Using the Tabata protocol of 20 seconds of work and 10 seconds of rest repeated 4 times for each of the following exercises. You have one minute rest between exercises:

Squats
Sumo Deadlift High Pull X 10#'s
Pull ups (assisted as necessary)
Pus press X 10#'s

Puppies
Using the Tabata protocol of 20 seconds of work and 10 seconds of rest repeated 3 times for each of the following exercises. You have one minute rest between exercises:

Squats
Sumo Deadlift High Pull X broomstick-5#'s
Pull ups (assisted as necessary)
Push press X broomstick-5#'s

Friday, August 4th 2006

2006-08-03T20:36:00.000-07:00

John Smith Wrestling Camp
at Oklahoma State University
July 2006

Create an Obstacle Couse !

Use a space about 50M x 25M
Use any type ball, things to jump over (paralettes are great if you have them, you can go under and over) things to jump onto- box jumps
(tires) and some dumbells

Create a course where you can
army crawl 25M -50M
jump over 1x and go under something 1x
Do frog hops, seal walks or roving pushups 25M-50M
Run & Carry a ball the length of your area or around the entire area
Sprint up one side & lunge the other in quick succession.
Do pushups at one corner, squats at another
Dumbbell Push press 5x then Dumbbell Thrusters 5x
Broad Jump the length of the course
Stairs are good for box jumps too !
Do Situps holding the ball
Can you climb a tree too ? Make it part of the course !

Do One round, two rounds, five rounds- or
How many rounds can you do in ten minutes ?

Time yourself ! Be creative- have Mom & Dad help and post your times and ideas here !

Thursday, August 3rd

2006-08-02T20:46:00.000-07:00

CrossFit Kids Stretching

Big Dawgs:
Five rounds for time of:
Run 200 meters
15 pound Thruster, 15 reps
15 Single side rope pull-ups

The Porch:
Five rounds for time of:
Run 250 meters
10-15 pound Thruster, 15 reps
15 Single side rope pull-ups

Pack:
Five rounds for time of:
Run 150 meters
10 pound Thruster, 10 reps
10 Ring rows

Puppies:
Five rounds for time of:
Run 100 meters
Broomstick - 5 pound Thruster, 10 reps
5-10 Ring rows

Wednesday, August 2nd

2006-08-01T20:48:00.000-07:00

Big Dawgs
3 Rounds:
100 Yard run
3 assisted muscle ups

The Porch
3 Rounds:
100 Yard run
9 pull ups
9 ring dips

Pack
3 Rounds:
100 Yard run
6 pullups or assisted pullups
6 dips or chair dips

Puppies
3 Rounds:
50 yard run
6 pullups or assisted pullups
6 dips or chair dips

When you're done 10 Jumps for height. Jump as high as you can. Wait a few seconds and try again.

Tuesday, August1st

2006-07-31T21:54:00.000-07:00

Big Dawgs and Pack:

“3 rounds for time”

200 M Run
10 squats
10 pushups
200 M Run
15 squats
15 box jumps

Puppies:

“3 rounds for time”

100 M Run
5 squats
5 pushups
100 M Run
10 squats
10 box jumps

Monday, July 31st

2006-07-30T20:02:00.000-07:00

Play Day!

CrossFit Bear Crawl Tag:
Set a boundary. One person is chosen to be "It". Like regular tag, the other players try to avoid being caught by the one that is "It" by running and dodging. When a player is tagged he or she is then on "Its" team. They must drop into a bear crawl and try to tag the other players. The last person tagged is it for the next round.

CrossFit Kids Magazine

Sunday, July 30th

2006-07-29T20:21:00.000-07:00

Darby lends a helping hand.

Sprint 50 M
5 Broad jumps back toward start
Walking lunge rest of the way back to start

Big Dawgs
8 rounds

The Porch
6 rounds

Pack
5 rounds

Puppies
4 rounds

Saturday, July 29th

2006-07-28T22:07:00.000-07:00

In memory of My best friend Gus, my English Bulldog.

"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Friday, July 28th

2006-07-27T10:39:00.000-07:00

"Little Linda"

Big Dawgs
With a 10 lb bar

10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.

Pack
With PVC pipe or Broomstick

10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.

Puppies
With PVC pipe or Broomstick

10-8-6-4-2
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.

Thursday, July 27th

2006-07-26T21:21:00.000-07:00

Big Dawgs
3 rounds for time:
Run 200 yards
21 kettlebell swings with 12-15 pounds
12 pull ups

Pack
3 rounds have fun:
Run 100 yards
15 kettlebell swings with 8-10 pounds
7 pull ups

Puppies
3 rounds have fun:
Run 50 yards
12 kettlebell swings with 5 pounds
hang arms straight for as long as you can

Finish each exercise and round before you move on the next exercise. If you cannot do all of the exercise, put the weight down rest and then finish the set. Remember to post when you are done! Good luck!

Wednesday, July 26th

2006-07-25T21:06:00.000-07:00

It was a pleasure to have CrossFit Edna Valley Visit Brand X!

Big Dogs
3 rounds of the following for time

Sprint 200M
2 Rope Climb 10'(do not touch ground between climbs)
12 Box Jumps (extend fully to standing on top of box)
12 D Ball slams (10#)

Packmembers
3 rounds of the following for time

Sprint 100M
Rope Climb Hold at bottom ,feet off ground, body for 20 seconds
8 Box Jumps (extend fully to standing on top of box)
8 D Ball slams (10#)

Puppies
3 rounds of the following for time

Sprint 100M
Beg Rope Climb Hold at top ,feet on ground, body at 65degree angle 15 seconds
5 Box Jumps (extend fully to standing on top of box)
5 D Ball slams (5#)

Tuesday June 25th, 2006

2006-07-24T16:47:00.000-07:00

Caleb Working out at
CrossFit Oklahoma
with Trainer
Lisa Waddell

Chelsea

Big Dogs
For 15 minutes,
Every minute on the minute perform the following, rest in the remaining seconds (if any) before the next one minute round.
15 Squats
10 Pushups
5 Pullups
Packmembers
12 Squats
8 Pushups
4 Jumping Pullups
Puppies & Buttercups
10 Squats
6 Pushups/wall pushups
3 Assisted Pullups/Ring Rows

Monday July 24th, 2006

2006-07-23T15:17:00.000-07:00

A Summer visit to
CrossFit Plano

Big Dogs
15-12-9
Medicine Ball Cleans w/10# Ball
Chair Dips
Box Jumps
Packmembers
12-9-6
Medicine Ball Cleans 8# Ball
Chair Dips
Box Jumps
Puppies
12-9-6
Medicine Ball Cleans 6# Ball
Chair Dips
Box Jumps
Buttercups
9-6-3
Medicine Ball Cleans 4# Ball
Chair Dips
Box Jumps

Sunday, July 23rd, 2006

2006-07-22T16:48:00.000-07:00

Chicken pox workout.

Big Dogs-5 rounds
Packmembers 4 rounds
Puppies 3 rounds
Buttercups 2 rounds

Get a pair of dice.
Then pick 5-7 "spots" 20M apart.
Roll the dice, and do that number of any of the following
exercises at each "spot". Sprint between "spots."

Jumping squats
Flying squirrels
Clapping pushups
Jump rope
Sit ups
Jumping knees to chest
Broad Jumps

Saturday, July 22nd "JT"

2006-07-21T20:58:00.000-07:00

Diane atCrossFit Plano

Big Dawgs
18-12-6
Handstand Pushups
Ring Dips
Push ups

Pack
18-12-6
Shoulder Press
Dips
Push ups

Puppies
15-12-9
Shoulder Press
Dips
Push ups

Use appropriate weight for the age and strength of the kids, on shoulder press.

Friday, July 21st

2006-07-20T22:19:00.000-07:00

Big Dawgs
15-12-9
Hand Walking
Cartwheels
Pistols

Pack
15-12-9
Hand Walking (Assisted)
Cartwheels
Pistols (Assisted)

Puppies
12-9-6
Hand Walking (Assisted)
Cartwheels
Pistols (Assisted)

If you cannot do a cartwheel, do a somersault. Remember to take a break and not get to dizzy.

Thursday, July 20th

2006-07-20T07:03:00.000-07:00

Big Dawgs:
3 Rounds for time:
200 M
3 Muscle ups
12 Deadlifts (55-65#)

Pack:
3 Rounds for time:
100 M
3 Muscle ups
12 Deadlifts (35-45#)

(If you cannot do a muscle up do 12 pull ups and 12 dips)

Puppies:
3 Rounds for time:
100 M
3 Muscle ups
12 Deadlifts (10-15#)

(If you cannot do a muscle up do 9 pull ups and 9 dips, assisted as necessary)

Wednesday, July 19th

2006-07-18T22:23:00.000-07:00

Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th. To Jeremy's parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.

In young Jeremy's honor the following kid's workout will be known from here on as "Jeremy."

Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees

Post thoughts to comments.

Tuesday, July 18th

2006-07-17T22:08:00.000-07:00

Big Dawgs
21-15-9
Tall Cleans 15-25#
Ring Dips
Slam Ball 10#

Pack
21-15-9
Tall Cleans 10-15#
Bar Dips
Slam Ball 10#

Puppies
21-15-9
Tall Cleans PVC
Chair Dips
Slam Ball 4-6#

This months CrossFit Kids Magazine contains articles on:
Tire workouts
Motivating kids to workout
Front kick to a horizontal target
and more!

CrossFit Kids Magazine

Monday, July 17th (Fight Gone Sorta Bad)

2006-07-13T22:44:00.000-07:00

This is a modified "Fight Gone Bad" workout.

Big Dogs:
8-10# Wallball
20-30# Sumo Deadlift High Pull
Box Jump
20-30# Push Press
Run 100 yards
Do not rest between exercises. Do each exercise for 45 seconds. Do a total of 3 rounds.

Pack:
2-5# Wallball
10-15-10# Sumo Deadlift Highpull
Jump for height
10-15# Push Press
Run 75-100 yards
Do not rest between exercises. Do each exercise for 45 seconds. Do a total of 3 rounds.

Puppies:
Wallball with a basketball
5# Sumo Deadlift Highpull
Jump for Height
5# Push Press
Run 50-75 yards
Do not rest between exercises. Do each exercise for 30 seconds. Do a total of 3 rounds

Sunday, July 16th

2006-07-13T22:43:00.000-07:00

How fast can you complete the following:

Big Dawgs:
7 rounds of:

3 pullups
6 push presses (20-25#)
9 squats

Pack:
5 rounds of:

3 pullups
6 push presses (10-15#)
9 squats

Puppies:
5 rounds of:

1 pullup
4 push presses (5-10#)
7 squats

Saturday, July 14th

2006-07-13T22:37:00.000-07:00

Soccer season is coming!

Soccer throws:

Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. For every time you miss do 5 pushups and 10 squats and a 50 yard sprint. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

Friday, July 14th

2006-07-13T22:30:00.000-07:00

Big Dawgs
For time:
15,12, and 9 rep rounds of:
Thrusters
Pull-ups
Use 15-25 lbs for the thrusters.

Pack
For time:
15,12, and 9 rep rounds of:
Thrusters
Pull-ups
Use 10-15 lbs for thrusters.

Puppies
For time:
15,12, and 9 rep rounds of:
Thruster
Pull-ups
Use use a broomstick for the thrusters or 3-5# dumbbells.

Thursday, July 13th (P.T. Test)

2006-07-02T07:38:00.000-07:00

Do one set of the following:

Max Pull ups

Max Pushups

Max situps in two minutes

Please post your scores.

When you are done work on headstands and L site.

Wednesday, July 12th

2006-07-02T07:35:00.000-07:00

Big Dawgs
21-15-9
Muscle Snatch + OHS + Sotts Press X PVC-10#
10# Ball Slams

Pack
21-15-9
Muscle Snatch + OHS X PVC-10#
5-10# Ball Slams

Puppies
15-12-9
Muscle Snatch + OHS X PVC
5# Ball Slams

If you do not have a D ball to slam, sub a two handed overhead soccer throw into a wall. Use a ball no heavier than 5# for this sub.

Tuesday, July 11th

2006-07-02T07:31:00.000-07:00

It's Connor's Birthday!

Connor has always loved to run,
so today.....
Big Dawgs:
Run 1500 M
Do 1 set of 15 birthday burpees, 2 sets of 15 birthday pull ups, 3 sets of 15 birthday push ups,
and 3 sets of 15 birthday squats.

Every time you jump up on the burpees yell "Happy Birthday Connor"!

Pack:
1000 M
Do 1 set of 15 birthday burpees, 2 sets of 15 birthday push ups,
and 3 sets of 15 birthday squats.

Every time you jump up on the burpees yell "Happy Birthday Connor"!

Puppies:
Run 500 M

Do 15 Birthday push ups, 2 sets of 15 birthday squats, 3 sets of 15 birthday squats.
Yell "Happy Birthday Connor" at the top of every squat.

Monday, July 10th

2006-07-02T07:27:00.000-07:00

Big Dawgs
3 rounds for time:
Run 200 yards
12 kettlebell swings with 12-15 pounds
6 pullups

Pack
3 rounds have fun:
Run 100 yards
12 kettlebell swings with 8-10 pounds
6 assisted pull ups

Puppies
3 rounds have fun:
Run 50 yards
12 kettlebell swings with 5 pounds
hang arms straight for as long as you can

Sunday, July 9th

2006-07-02T07:25:00.000-07:00

Tire Workout!

Big Dawgs:
25 Tire Flips
25 Tire Jumps
25 Elevated Tire Push ups
25 Spartans
25 Tire Dips

Pack:
15 Tire Flips
15 Tire Jumps
15 Tire Push ups
15 Spartans
15 Tire Dips

Puppies:
10 Tire Flips
10 Tire Jumps
10 Tire Push ups
10 Spartans
10 Tire Dips

Saturday, July 8th

2006-07-02T07:22:00.000-07:00

Parents,
We call this workout Chelsea. It is a CrossFit standard and we will be repeating it often here.

Big Dawgs
Every minute on the minute for 10-15 minutes do:
5 pull ups
10 push ups
15 Squats

Pack
Every minute on the minute for 10 minutes do:
3 pull ups, jumping pull ups, or assisted pull ups (parents helping)
5 push ups
7 squats

Puppies
Every minute on the minute for 10 minutes do:
1 pull ups, jumping pull ups, or assisted pull ups (parents helping)
3 push ups
5 squats

How many rounds can you keep the pace? Post your results here?

Friday, July 7th

2006-07-02T07:17:00.000-07:00

Many of you will need your parents help with this:

Complete three rounds for time.

Big Dawgs
Front squats 15-20#s X 15 reps
Max Handstand for time (60 second max)

Pack and puppies
Broomstick-10# front squats X 10-15
Handstand for time (30 second max)

Thursday, July 6th

2006-07-02T07:11:00.000-07:00

Big Dawgs:
Use a 8-10 pound medicine ball

Pack:
Use a 3-5 pound medicine ball

Puppies:
Use a basketball or Soccer Ball

10 Wall Ball shots
10 Two handed under hand throw for height (Using two hands throw just as high as you can)
10 Two handed overhand throw for distance

Repeat 4 times

Wednesday, July 5th

2006-07-02T07:08:00.000-07:00

The results of a properly supervised weightlifting program are stunning.

Lil Fran

Big Dawgs
21-15-9
Thrusters 15-20#
Pullups

Packmembers
15-12-9
Thrusters 10-15#
Pullups

Puppies
15-12-9
Thrusters 5# DB
Jumping, Assisted, or Beginner Pull ups

Buttercups
15-12-9
Thrusters 2-5# DB
Ring Rows,or Assisted Pull ups

Tuesday, July 4th

2006-07-02T07:04:00.000-07:00

World Cup Fever!

Explosive Workout

Warm up with a nice easy jog, and some push ups.

Big Dawgs:
3 Rounds:
100 M Sprint
10 Dazzlers (Really load up on each jump)
50 M Sprint
10 Firecracker Push ups
100 M Sprint
10 Long Jumps

Pack:
Big Dawgs:
3 Rounds:
50 M Sprint
5 Dazzlers (Really load up on each jump)
25 M Sprint
5 Firecracker Push ups
50 M Sprint
5 Long Jumps

Puppies:
Big Dawgs:
3 Rounds:
25 M Sprint
5 Dazzlers (Really load up on each jump)
50 M Sprint
3 Firecracker Push ups (or 6 regular push ups)
25 M Sprint
5 Long Jumps

Dazzlers are also known as Star Jumps

Monday July 3rd

2006-07-02T06:59:00.000-07:00

Big Dawgs:
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Pack:
For time:
25 Pull-ups or assisted
25 Push-ups
25 Sit-ups
25 Squats

Puppies:
For time:
15 Pull-ups or assisted
15 Push-ups
15 Sit-ups
15 Squats

Sunday, July 2nd

2006-07-02T06:55:00.000-07:00

The Long Run!

Big Dawgs:
Run 1500 M

Pack:
Run 1000 M

Puppies:
Run 8oo M

Saturday, July 1st

2006-06-30T23:15:00.000-07:00

Big Dawgs:
3 rounds for time
Run 200 Meters
20 Wall Ball shots (8-10# ball 7 foot target)
15 long jumps

Pack:
3 rounds for time
Run 100 Meters
15 Wall Ball shots (6-8# ball 7 foot target)
12 long jumps

Puppies:
3 rounds for time
Run 100 Meters
10 Wall Ball shots (4-6# ball 6 foot target)
5 long jumps

Friday, June 30th

2006-06-29T22:00:00.000-07:00

Big Dawgs:
3 Rounds
20 Sprawls
20 Pull ups
20 Dumbell Deadlifts (20-25#)

Pack:
3 Rounds
15 Sprawls
15 Pull ups (Use a comb. of Beginner and regular Pull ups to get the required number)
15 Dumbell Deadlifts (15-20#)

Puppies:
3 Rounds
10 Sprawls
10 Pull ups (Use a comb. of Beginner and regular Pull ups to get the required number)
10 Dumbell Deadlifts (5-12#)

Before doing the deadlifts, please review the June CrossFit Kids Magazine for safe lifting practices.

CrossFit Kids Magazine

Thursday, June 29th (broomstick 1/2 mile)

2006-06-28T22:35:00.000-07:00

Work on perfect form during this!

Everybody uses a PVC pipe or broomstick for this workout!

Big Dawgs:
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.

Wednesday, June 28th

2006-06-27T21:14:00.000-07:00

Set up your equipment in one spot. Walk out the stated distance. Sprint to the equipment area, do the exercise and walk back to your starting point to do the next round.

Big Dawgs:
Run 100 M
20 push ups
Run 100 M
20 jumping squats
Run 100 M
20 pull ups
Run 100 M
20 goblet squats X 10-15#
Run 100 M
20 waiters lunges X 10-15#
Run 100 M
20 ring dips
Run 100 M
20 suitcase lunges X 10-15#
Run 100 M
20 burpees

Pack:
Big Dawgs:
Run 75 M
15 push ups
Run 75 M
20 jumping squats
Run 75 M
15 pull ups
Run 75 M
15 goblet squats X 8-10#
Run 75 M
15 waiters lunges X 8-10#
Run 75 M
15 jumping ring dips
Run 75 M
15 suitcase lungesX 8-10#
Run 75 M
15 burpees

Puppies:
Run 50 M
10 jumping squats
Run 50 M
10 pull ups (assisted if nec.)
Run 50 M
10 goblet squats X 5-8#
Run 50 M
10 waiters lunges X 5-8#
Run 50 M
10 push ups
Run 50 M
10 suitcase lunges X 5-8#

Tuesday, June 27th

2006-06-26T22:20:00.000-07:00

CrossFit Edna Valley CrossFit Kids

Big Dawgs:
5 rounds
Tire pull 50 M
Broad Jump 25 M
Lunge 25 M

Pack:
4 rounds
Tire pull 50 M
Broad Jump 25 M
Lunge 25 M

Puppies:
3 rounds
Tire pull 50 M
Broad Jump 25 M
Lunge 25 M

Monday, June 26th

2006-06-25T20:27:00.000-07:00

Do the workout below and record your times in the comments section.

Big Dogs
3 rounds of:

Sprint 100M
2 Rope Climbs, (2 ascents of 15 feet without touching the ground)
15 Box Jumps- extend fully to standing on top of box
15 D Ball slams

Pack
3 rounds of:

Sprint 50M
5 Beg Rope Climb
12 Box Jumps- extend fully to standing on top of box
12 D Ball slams

Puppies
3 rounds of:

Sprint 25M
2 Beg Rope Climb Hold at top
8 Box Jumps- extend fully to standing on top of box
8 D Ball slams

Big Dawgs, for the rope climb;
After descending from the first climb do not touch the ground, but go immediately back up.

Sunday, June 25th

2006-06-24T21:19:00.000-07:00

Play Day

It's summer time. Find something fun to do outside, check the archives, find and old workout and do it with a friend. Report back here what you did.

This months CrossFit Kids Magazine includes:
Heat effects on kids - Differences between adults and kids, how they respond to external heat, Key things to be aware of, adjusting to summer weather.

Lifting Odd Objects - How to teach kids to properly lift objects, in workouts and in life, to avoid back injury or strain.

Self Defense wrist grabs and releases - Explanation Drills and video link.

Speed training - with Karl Geissler a Speed Training workout, scaled and adapted for differing age, experience and capacity, video link.

Connor's Corner - Connor talks about the steps he took to improve his form
Also; Team Training workouts, Game of the Month, Kids CrossFitter of the Month, Focus Workouts ( Lifting)

CrossFit Kids Magazine

Saturday, June 24th

2006-06-23T22:32:00.000-07:00

CrossFit Baseball

Set the bases 50 feet apart.
Do the proscribed exercise at home base to get a hit, then "run" the bases. Each run do a new exercise to get a hit and off you go again.

1st base 10 squats
2nd base 10 box jumps
3rd base 10 push ups

Home base:
1st hit 10 pull ups
2nd hit 10 burpees
3rd hit 10 thrusters
4th hit 10 kettlebell swings
5th hit 10 jump for height
6th hit 10 broad jumps
7th hit 10 Becks Burpees
8th hit 10 roving push ups
9th hit 10 lunges

How many runs can you get in 15 minutes? score yourself in comments

Friday, June 23rd

2006-06-22T23:22:00.000-07:00

Big Dogs
3 rounds
Run 200M
DB Deadlift 8-10# x 15
Run 100M
25 Box Jumps

Packmembers
3 rounds
Run 200M
DB Deadlift 5-8# x 12
Run 100M
20 Box Jumps

Puppies
3 rounds
Run 200M
DB Deadlift 3-5# x10
Run 100M
15 Box Jumps

Buttercups
Run 100M
DB Deadlift 2-3# x8
Run 50M
10 Box Jumps

Thursday, June 22nd

2006-06-21T22:14:00.000-07:00

Big Dawgs:
2 Rounds
Seal walk 50 feet
Frog hop 50 feet
10 Squats
10 Jump for height (Jump up as high as you can 10 times)
10 Reverse Push ups
5 Roving Pull ups
Sprint back to where you started from.

Pack:
2 Rounds
Seal walk 35 feet
Frog hop 35 feet
10 Squats
10 Jump for height (Jump up as high as you can 10 times)
5 Reverse Push ups
2 Roving Pull ups
Sprint back to where you started from.

Puppies:
2 Rounds
Seal walk 25 feet
Frog hop 25 feet
10 Squats
10 Jump for height (Jump up as high as you can 10 times)
2 Reverse Push ups
2 Pull ups or assisted
Sprint back to where you started from.

Wednesday, June 21st

2006-06-20T20:56:00.000-07:00

Big Dogs
4 rounds
10 reverse burpees
15 supermans
25 situps

Packmembers
4 rounds
5 reverse burpees
10 supermans
15 situps

Puppies
3 rounds
5 reverse burpees
10 supermans
15 situps

If you can do handstands,try the sideways handstand walking against a wall.