CrossFitKids

WOD - Monday, 7/2/2010

Big Dawgs:
21-15-9
Deadlifts (25-30kg)
Push ups
 
The Porch:
21-15-9
Deadlifts (15-20kg))
Push ups
 
Pack:
21-15-9
Deadlifts (8kg)
Push ups

Puppies:
15-12-9
Deadlifts (Broomstick)

Push ups

WOD - Friday, 5/2/2010

Deadlift Day

5 rounds of 5 reps
Maintain correct form at all times

 

WOD - Wednesday, 3/2/2010

5 rounds for time:
 
Big Dawgs and The Porch
25 double unders
7 press 20-25kg
7 ring rows
 
The Pack
15 double unders (count attempts)
7 press 12-15kg
7 ring rows
 
Puppies
15 double unders (count attempts)
7 press PVC-8kg
7 ring row
 

 
 

WOD - Monday, 1/2/2010

CFK Cindy
Perform as many rounds as possible of:
5 pull ups
10 push ups
15 squats
 
Big Dawgs and Porch:
12 mins
 
Pack and Puppies:
8 mins

WOD - Friday, 29/1/2010

Kid’s Fight Gone Bad
 
Squat
Push Press
Box Jump
Row

For Push Press:
Big Dawgs use 20–25kg
Porch Dawgs use 12-15kg
Pack use 8kg
Puppies use Broomstick

In this workout you move from each of four stations after one minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

WOD - Wednesday, 27/1/2010

30 Box Jump
30 Push ups
30 Jumping Pull-ups
30 Sit ups
30 Squats
30 Double Unders

WOD - Monday, 25/1/2010

Big Dawgs:
21 Burpees
21 Power cleans, 20-25kg
7 Forward rolls
15 Burpees
15 Power cleans, 20-25kg
5 Forward rolls
9 Burpees
9 Power cleans, 20-25kg
3 Forward rolls
 
The Porch:
15 Burpees
15 Power cleans, 12-15kg
5 Forward rolls
12 Burpees
12 Power cleans, 12-15kg
4  Forward rolls
9 Burpees
9 Power cleans, 12-15kg
3 Forward rolls
 
Pack:
15 Burpees
15 Power cleans, 8kg
5 Forward rolls
12 Burpees
12 Power cleans, 8kg
4 Forward rolls
9 Burpees
9 Power cleans, 8kg
3 Forward rolls
 
Puppies:
12 Burpees
12 Power cleans, 8kg
4 Forward rolls
9 Burpees
9 Power cleans, 8kg
3 Forward rolls
6 Burpees
6 Power cleans, 8kg
2 Forward Rolls

WOD - Friday, 22/1/2010

Team Rowing Challenge!

WOD - Wednesday, 20/1/2010

CFK Grace:
Barbell Clean + Push Press/Push Jerk, 30 reps
 
Big Dawgs use 25-30kg
 
Porch use 15-20kg
 
Pack use 8kg
 

Puppies use PVC

WOD - Monday, 18/1/2010

Big Dawgs:
AMRAP in 15 Minutes
5 Thrusters, 8-10kg DB
10 Pull ups
15 Side to side hops
 
The Porch:
AMRAP in 15 Minutes
5 Thrusters, 5kg DB
10 Pull ups
15 Side to side hops
 
Pack:
AMRAP in 12 Minutes
5 Thrusters, 3-5kg DB
10 Pull ups (beginner or assisted okay)
15 Side to side hops
 
Puppies:
AMRAP in 10 Minutes
5 Thrusters, pvc-2kg DB
10 Pull ups (beginner or assisted okay)
15 Side to side hops