CrossFit Kids OKC

Big Dawgs/Porch-4 rounds

10 push ups

10 box jumps - 18-24 inch box

5 reps of suicides

Pack-4 rounds

7 push ups

7 box jumps - 15-18 inch box

5 reps of suicides

Puppies

7 push ups (elevated OK)

7 box jumps - 12 inch box

3 reps of suicides

Our results from Push up suicide.

The length of our suicide run at CFK OKC is halfway down the tumble mat then the full length of the mat. This is 21' and 42'. These together make up one rep.

January's skill work-push ups and plank holds.

Views : 52

Buy in
Big Dawgs and The Porch:
2 x
Burgener Warm up using a 10# bar

Pack and Puppies:
2 x
Burgener Warm up using pvc


Big Dawgs:
Using a broomstick or pvc pipe

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:
Using a broomstick or pvc pipe

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:
Using a broomstick or pvc pipe

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:
Using a broomstick or pvc pipe

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.

Cash out
Big Dawgs and The Porch:
35 sit ups
Plank hold total of 1:30

Pack and Puppies:
20 sit ups
Plank hold total of 1:00

Views : 47

Buy in
Big Dawgs and The Porch:
1 x
10 Push ups
20 Toes to bar
30 Squats
40 Sit ups

Pack and Puppies:
1 x
5 Push ups
10 Toes to bar
15 Squats
20 Sit ups


Big Dawgs:
As Many Rounds As Possible in 15 minutes of:

3 Burpee-Handstand Push ups
5 Pull ups
7 Squats

The Porch:
As Many Rounds As Possible in 12 minutes of:

3 Burpee-Handstand Push ups
5 Pull ups
7 Squats

Pack:
As Many Rounds As Possible in 10 minutes of:

3 Squat Thrust-Handstand Holds
5 Pull ups (Beginner or Assisted okay)
7 Squats

Puppies:
As Many Rounds As Possible in 8 minutes of:

3 Squat Thrust-Handstand Holds
5 Pull ups (Beginner or Assisted okay)
7 Squats


Cash out
Big Dawgs and The Porch:
2 x
30 seconds total L-sit
5 Skin the Cats

Pack and Puppies:
2 x
15 seconds total L-sit
3 Skin the Cats


Parents remember to help spot the Handstand push ups and handstand holds.

Burpee-Handstand Push ups - (wmv)

Views : 75

Big Dawgs
"Jackie" as Rx'd
Row 1000M
50 Thrusters 45#
50 Pull ups

Porch
Row 1000M
50 Thrusters 35#
50 Pull ups

Pack
Row 750M
35 Thrusters 15- 25#
35 Pull ups or Beginner Pull ups

Puppies
Row 500M
25 Thrusters 10#
25 Beginner Pull ups

Buttercups
Row 250M
20 Thrusters PVC
20 Beginner Pull ups

Cash out:
Big Dawgs and The Porch:
Max Sit ups in 1:00
1:00 total L-sit

Pack and Puppies:
Max Sit ups in 1:00
:30 total L-sit

Views : 82

Skill Day
Practice Freestanding Handstand Holds

Feet together
Keep torso in "hollow position"
Push away from the ground, activated shoulders

Post time for longest attempt of 15

The Aftermath! Jumpy Helen gets 'em everytime!

Views : 79

"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups


 

Not quite as tall as big brother! He has to use the box.

Views : 83

"Topsy Turvy Fran"

Big Dawgs:
7 Cartwheels
21 Thrusters, 45-55#
21 Pull ups
5 Cartwheels
15 Thrusters, 45-55#
15 Pull ups
3 Cartrwheels
9 Thrusters, 45-55#
9 Pull ups

The Porch:
7 Cartwheels
21 Thrusters, 20-30#
21 Pull ups
5 Cartwheels
15 Thrusters, 20-30#
15 Pull ups
3 Cartwheels
9 Thrusters, 20-30#
9 Pull ups

Pack:
5 Cartwheels
15 Thrusters, 10-15#
15 Pull ups
4 Cartwheels
12 Thrusters, 10-15#
12 Pull ups
3 Cartwheels
9 Thrusters, 10-15#
9 Pull ups

Puppies:
4 Cartwheels
12 Thrusters, pvc-5#
12 Pull ups
3 Cartwheels
9 Thrusters, pvc-5#
9 Pull ups
2 Cartwheels
6 Thrusters, pvc-5#
6 Pull ups

Cash out
Big Dawgs and The Porch:
35 Box Jumps
1:00 total L-sit

Pack and Puppies:
20 Box Jumps
30 seconds total L-sit




 

Can you stand flat-footed on the ground while holding on to your pull up bar? Notice he's not standing up straight! This is a tall Crossfit Kid!

Views : 90

Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

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


Pack:
3 rounds of
15 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.


Cash out
Big Dawgs and The Porch:
2:00 total handstand hold

Pack and Puppies:
1:00 total handstand hold





 

Courtesy TrCities Crossfit and CFHQ

Legoland and CFK

More Lego CFK

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