CrossFitKids

WOD - Wednesday, 31/3/2010

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

The Porch:
Complete as many rounds in 12 minutes as you can of:
30 Box Jumps, 20"
Max rep Pull-ups

Pack:
Complete as many rounds in 10 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, 15-20”
Max rep Pull-ups
(assisted or beginner pull ups okay)

WOD - Monday, 29/3/2010

Deadlift 5 x 5
 
Finisher
Tabata - push ups

Anyone know what Alex is doing?

WOD - Friday, 26/3/2010

Fran
21-15-9 reps of
Thruster
Pull up

Big Dawgs use 20-25kg

Porch Dawgs use 15kg

Pack use 8-12kg

Puppies use broomstick

WOD - Wednesday, 24/12/2010

"Rolling Randy"

Big Dawgs:
75 Hang Power Snatches, 20kg
Every time you set the bar down do 4 forward rolls.
 
The Porch:
75 Hang Power Snatches, 15kg
Every time you set the bar down do 4 forward rolls.
 
Pack:
50 Hang Power Snatches, 8kg
Every time you set the bar down do 3 forward rolls.
 
Puppies:
35 Hang Power Snatches, Broomstick
Every time you set the bar down do 3 forward rolls.

WOD - Monday, 22/3/2010

Complete as many rounds as possible in 12 minutes of:-

Row 100 M
10 burpees
10 pull ups

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