CrossFitKids

WOD - Friday, 19/3/2010

3 rounds, Fight Gone Bad Style

1:00 at each station,
1:00 rest between rounds

    Side to side hops over low hurdle
    Hang Power Snatches
    Burpees
    Thrusters

    Big Dawgs use 12-15kg
    Porch use 8-12kg
    Pack and puppies use BS-3kg

WOD - Wednesday, 17/3/2010

Big Dawgs:
21-15- and 9 reps, for time of:
Overhead Squats 20-25kg
Burpees
 
The Porch:
21-15- and 9 reps, for time of:
Overhead Squat, 15-20kg
Burpees
 
Pack:
15-12 and 9 reps, for time of:
Power Snatch, 8-12kg
Burpees
 
Puppies:
15-12 and 9 reps, for time of:
Power Snatch, broomstick-8kg
Burpees

WOD - Monday, 15/3/2010

The Porch:
3 rounds
50 Box jumps, 20"
15 Pull ups
 
Pack:
3 rounds
35 Box jumps, 20"
10 Pull ups
 
Puppies:
3 rounds
20 Box jumps, 12-15"
10 assisted pull ups

WOD - Friday, 12/3/2010

"Colleen's Little Sister"

For 7 minutes alternate the following:
Clean for one minute
Jerk for one minute
 
Post your total reps to comments.
 
Big Dawgs:
10kg Dumbbells
 
The Porch:
8kg Dumbbells
 
Pack:
5kg Dumbbells
 
Puppies:
2-3kg Dumbbells

WOD - Wednesday, 10/3/2010

Snatch Day

Learn Snatch progessions
 
Work 5 sets of 5 reps maintaining good form

WOD - Friday, 5/3/2010

25 Double unders then,

6 rounds of:
6 Front squat
6 Push press

then, 25 Double unders

WOD - Wednesday, 3/2/2010

Jackie-esque

Big Dawgs:
600m row
30 thrusters 12-15kg
20 pull-ups
 
Porch Dawgs:
500m row
25 thrusters 8-12kg
15 pull ups
 
Pack and Puppies
500m row
25 thrusters PVC- 8kg
15 Jumping Pull ups

WOD - Monday, 1/3/2010

Strength Day

Front squat 5x5

 

Finisher: Tabata push ups

 

Photo: Opening Ceremony, Asia Games, China

WOD - Friday, 26/2/2010

As many rounds as possible in 15 mins of:
 
5 pull ups
10 box jumps
15 push press

Big Dawgs use 25kg
Porch Dawgs use 15-20kg
Pack use 8kg and Jumping Pull-ups
Puppies use broomstick and Jumping Pull-ups

WOD - Wednesday, 24/2/2010

21-15-9 reps for time of:
Sumo Deadlift High Pull (SDHP)
Double Unders