CrossFit Kids OKC

Today, practice forward and backward rolls. Go swimming, it's going to be a hot one here in OKLAHOMA!

Other things to do outside: climb a tree or play CrossFit Kids Freeze Tag with your friends.

Skill Day Brain Teaser:
One day Kerry celebrated her birthday. One day later her older twin brother, Terry, celebrated his birthday. Why?

Each skill day I will be featuring some good ideas and recipes for healthy snack and meal ideas. If you have a favorite, please post it to the comments section. This is a community effort and we could all use some help now and then!

Don't feel like cooking a "good meal"? Well, here's something easy and healthy. It does require a little cooking, but that can be easy too.

5-6 each strawberries and cherries

ants on a log (1 whole celery stalk, nut butter, and a few raisins)

1 1/2 ounces each grilled chicken and cheese

If you don't want to cook, sub deli turkey breast, or griled up 6-8 chicken breasts, cube it up and freeze in on a cookie sheet. Then put in freezer bags. take it out as you need it. A few seconds in the microwave will have it just right to eat.

Cut the portions in half and you have a great snack.

Look for more snack and meal ideas each skill day!

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Big Dawgs and The Porch:
5 Forward rolls => Angry gorilla walk 30 Feet => Bear crawl 30 Feet => 2 Broad jumps

Pack and Puppies:
3 Forward rolls => Angry gorilla walk 20 Feet => Bear crawl 30 Feet => 2 Broad jumps


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

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Big Dawgs and The Porch:
3 x
Alligator crawl 30 M => Run 200 M => 10 Tuck jumps

Pack and Puppies:
2 x
Alligator crawl 30 M => Run 100 M => 10 Tuck jumps

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)

Cash out:
Big Dawgs and The Porch:
Repeat the folowing twice
30 second total L-sit
3 Skin the cats

Pack and Puppies:
Repeat the following twice
15 second total L-sit
3 Skin the cats

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Big Dawgs and The Porch:
3 x
Alligator walk 25 M => Bear crawl 25 M => Sprint 50 M => 3 Cartwheels

Pack and Puppies:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M => 3 Cartwheels

Increase the speed of the sprint each round

"Kaid"

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Big Dawgs and The Pack:
2 x
10 Roving Plank Push ups
3 Forward rolls

Pack and Puppies:
2 x
5 Roving Plank
3 Forward rolls
 

You can do pull-ups with many things besides a pull-up bar!

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Big Dawgs and The Porch:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 50 M sprint
10 Squats
10 Push ups

"Jumpy Nicole"

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 24"
Max rep Pull-ups

The Porch:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 20"
Max rep Pull-ups

Pack:
Complete as many rounds in 12 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Pull-ups (assisted or beginner pull ups okay)

****Jumping pull ups are NOT to be used in this workout.

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Back Extensions or Supermans
50 Sit ups

Pack and Puppies:
25 Sit ups
15 Back Extensions or Supermans
25 Sit ups

You can do pull-ups with many things besides a pull-up bar!

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Big Dawgs and Porch
400M Run, 100M Lunges

Pack and Puppies
200M Run, 50 M Lunges


Big Dawgs
5-7-10
Broad Jump
Thruster 45-55#
SDHP Sumo Deadlift High Pull 45-55#

Porch
5-7-10
Broad Jump
Thruster 25-35#
SDHP Sumo Deadlift High Pull 25-35#

Pack
5-7-10
Broad Jump
Thruster 15-20#
SDHP Sumo Deadlift High Pull 15-20#

Puppies
5-7-10
Broad Jump
Thruster PVC-10#
SDHP Sumo Deadlift High Pull PVC-10#

Cash Out
Practice forward rolls for five minutes

Spidergirl

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Today, practice forward and backward rolls. Go swimming, it's going to be a hot one here in OKLAHOMA!

Views : 113

Views : 111

Views : 112

Today, practice forward and backward rolls.

Skill Day Brain Teaser:
How many times can you subtract the number 5 from 25?


Be sure to tell you dad,
"HAPPY FATHER'S DAY!"

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