Run
on Wednesday November 19, 2008
Views : 34
CrossFit Teens Cleaning (wmv) (mov)
Buy in
Big Dawgs and The Porch:
2x
10 squats
10 skin the cat/ pull up combo
Pack and Puppies:
2x
10 squats
5 skin the cat attempts
Big Dawgs:
Run 3 miles
The Porch:
Run 2 miles
Pack:
Run 1 mile
Puppies:
3 rounds of
200 M runs
Cash out:
Big Dawgs and The Porch:
Spend 5 minutes working on handstand holds and 5 minutes stretching
Pack and Puppies:
Spend 5 minutes working on handstand holds and 5 minutes stretching
Run
on Wednesday November 19, 2008
CrossFit Teens Cleaning (wmv) (mov)
Buy in
Big Dawgs and The Porch:
2x
10 squats
10 skin the cat/ pull up combo
Pack and Puppies:
2x
10 squats
5 skin the cat attempts
Big Dawgs:
Run 3 miles
The Porch:
Run 2 miles
Pack:
Run 1 mile
Puppies:
3 rounds of
200 M runs
Cash out:
Big Dawgs and The Porch:
Spend 5 minutes working on handstand holds and 5 minutes stretching
Pack and Puppies:
Spend 5 minutes working on handstand holds and 5 minutes stretching
deadlift and wall ball
on Tuesday November 18, 2008
Views : 44
3 rounds for time
10 deadlifts
10 wall balls
Scale weights and medicine balls as needed.
practice your skills
Skill day
on Monday November 17, 2008
Views : 43
Today practice plank holds and handstand holds for ten minutes.
CrossFit Kids working on the shoulder press (wmv)
Yay, burpees!
Burpees/pull-ups
on Sunday November 16, 2008
Views : 51
CrossFit Kids - Teamwork
Burpee Games (wmv) (mov)
Big Dawgs:
Burpees
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20
The Porch:
Burpees
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20
Pack:
Burpees
18-16-14-12-10-8-6-4-2
Pull ups (a mix of kipping, beginner, and assisted pull ups okay)
2-4-6-8-10-12-14-16-18
Puppies:
Burpees
14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14
Buttercups:
Burpees
12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12
The big guys
Check out what our guys at Crossfit OKC can do. They made the main Crossfit site with a "Flying Fran" video!
Good job to all, especially our Crossfit Kids Trainer, Jeff!
"Flying Fran", CrossFit OKC - video [wmv ] [mov ]
Keegan II
on Saturday November 15, 2008
Views : 55
CrossFit Kids - Fun
CrossFit Kids - Missoula
Carrie "Sunshine" Bryant works with her kids (video)
Buy in:
Big Dawgs and The Porch:
20 Toes to Bar
20 Side to Side Jumps
Pack and Puppies:
10 Toes to Bar or progressions
10 Side to Side Jumps
"Keegan II"
Big Dawgs
AMRAP in 15 minutes
15 Box Jump ( 24")
15 Snatch 35#
15 Squats
Pack
AMRAP in 15 minutes
15 Box Jump ( 15-20")
15 Snatch 15# - 25#
15 Squats
Puppies
AMRAP in 15 minutes
15 Box Jump ( 10-15")
15 Snatch 10-15#
15 Squats
Buttercups
AMRAP in 10 minutes
15 Box Jump ( 10-15")
15 Snatch PVC
15 Squats
Cash out
Big Dawgs and The Porch:
10 Handstand attempts
Pack and Puppies:
10 Handstand attempts
Get Movin'
on Friday November 14, 2008
Views : 52
CrossFit Kids Cert - Flippin' Burpees (wmv) (mov)
Big Dawgs:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings, 30#
21 pull ups
21 burpees
21 slam ball (20# ball)
The Porch:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings, 20-25#
21 pull ups
21 burpees
21 slam ball (12-15# 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 (10# ball)
Puppies:
2 Rounds of:
10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (5-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)
Row, row, row your rower!
Skill day
on Thursday November 13, 2008
Views : 60
David at the CrossFit Games 2008 (video)
Today play on your bars or rings for ten minutes. Practice monkey hangs, monkey swings, traverses etc....
More Crosfit Kids Fun
snatch and pistols
on Wednesday November 12, 2008
Views : 76
Check out Kallista Pappas's awesome kip (wmv) (mov)
Buy in
Big Dawgs and The Porch:
L-sit for a total time of 1:30
Pack and Puppies:
L-sit for a total time of :45
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#)
Cash out
Big Dawgs and The Porch:
25 T- Push ups
Pack and Puppies:
10 Push ups
10 T- Holds
Pistol Progressions
Crossfit Kids know how to have fun!
snatch/squat/press
on Tuesday November 11, 2008
Views : 98
CrossFit Kids Cert - You have to see it to believe it (wmv) (mov)
Buy in:
Big Dawgs and The Porch:
2 rds
20 side to side hops over low barrier
10 T push ups
Pack and Puppies:
2 rds
20 side to side hops over low barrier
10 T holds
Big Dawgs:
As Many Rounds As Possible in 20 Minutes of:
5 Power Snatches, 45#
5 Overhead Squats, 45#
5 Push Presses, 45#
The Porch:
As Many Rounds As Possible in 20 Minutes of:
5 Power Snatches, 25-35#
5 Overhead Squats, 25-35#
5 Push Presses, 25-35#
Pack:
As Many Rounds As Possible in 15 Minutes of:
5 Power Snatches, 10-15#
5 Overhead Squats, 10-15#
5 Push Presses, 10-15#
Puppies:
As Many Rounds As Possible in 10 Minutes of:
5 Power Snatches, pvc-5#
5 Overhead Squats, pvc-5#
5 Push Presses, pvc-5#
Cash out
Big Dawgs and The Porch:
Practice Cartwheels and handstands for 10 minutes
Pack and Puppies:
Practice Cartwheels and handstands for 10 minutes
Crossfit Kids know how to have fun!
Courtney
on Monday November 10, 2008
Views : 111
CrossFit Kids - Dangerous Video
Buy in
Everyone:
Practice Pistol squats for 3:00
"Courtney"
Big Dawgs:
As Many Rounds As Possible in 11 Minutes of:
5 Pull ups
6 Box Jumps, 24"
The Porch:
As Many Rounds As Possible in 11 Minutes of:
5 Pull ups
6 Box Jumps, 20"
Pack:
As Many Rounds As Possible in 11 Minutes of:
5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 15- 20"
Puppies:
As Many Rounds As Possible in 11 Minutes of:
5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12"
Cash out
Big Dawgs and The Porch:
1:30 total time L-sit
Pack and Puppies:
45 seconds total time L-sit
More fun with ropes!
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