Friday, December 30, 2011


CFKoP Cubs



Steve's Club KoP
HSPU and Deadlifts



SC KoP & CFKids Bears:
Warm Up:
Wheel Barrow Races

Skill:
Handstand Push-up

WOD:
Dianne
21-15-9
Deadlifts
HSPU

Cash out:
5 Minute AMRAP
Slam Ball
Sprint/Fwd/Bkwd

CFKids Cubs:
Warm up:
Lava rock Jumps

Skill:
Squat
Burpee
Push Press

WOD:
Lava rock jumps
Squat
Burpee
Push Press

Game:
Freeze Ball

Monday, December 26, 2011

Warm up:
Burpee Madness Relay Race
Teams race relay style through a Tire flip burpee,sand bag burpee,box
jump burpee, & rolling burpee

Skill:
Front squat

WOD:
Death by Front Squat & BurpeeEach minute add one rep of each movement, until you can not completeall reps in the minute.

Lesson:
What did you accomplish in 2011? What do you wish toaccomplish in 2012?

Game:
Kids ChoiceShout out to all the athletes for working really hard on this WOD.Great pushes from all to complete as many rounds as possible. Tyjayand Kadrian completed 15 rounds! Kadrian was just one rep away fromfinishing 16! Way to go!

Sunday, December 18, 2011





Warm Up:
Cone Wars
Teams fight to be the team with the most cones standing at the end of each round. Opposing team's cones may be knocked down only using your hands, without force.

Skill:
Shoulder Press

WOD:
10->1 Shoulder Press & Burpee Box Jumps

Cash Out:
Max Distance Precision Jump

The precision jump is a Parkour movement. It is a standing jump from a stationary position used to ‘jump from’ and ‘jump to’ a finite point with control and balance. Athletes must not only make the distance of the jump but land and stand with stability.

Congrats to the best jumpers of the day:

Steve's Club: Kadrian 81" and Evan 74"

Kids: Andrew & Sophia 49"

Sunday, December 11, 2011






Warm up:
30 Second Drills

Skill:
Plank/Stinkbug/Handstand

WOD:
AMRAP in ??
10 Squats
Roving Plank Walk
30 Single Unders

Cash out:
5 Rounds for time of:
10 Abmat sit-ups
Sprint

Thursday, December 8, 2011

CrossFit KoP Kids -
Cubs:

Warm up:
Hungry Hippos

Skill:
Push up

Focus:
Jump Ropw

WOD:

AMRAP in ??
2 Single Unders
2 Box Jumps
Run
3 Box Jumps
5 Squats

CrossFit KoP Kids
Bears:

Warm Up: Hungry Hippos
Kids stationed at corners of gym, give them a way to get into the
center (bear walk, crab walk, bunny hop etc- can even say 5 squats
then run) Release a few colored balls into the center and yell GO
they scamble to get the balls. Do several rounds. they can keep
track of their total ball collecting to see who the winner is.

Skill:
Deadlift


WOD:
teams of 3- AMRAP in 12min (or less if need be):
One person rows, one person deadlifts, one person farmers walk 100m
switch when farmers walk complete.

Lesson:
What does it mean to be strong?

Sunday, December 4, 2011


Super hero!


Push-press

Push-ups!

CrossFit Baseball:
Hit - two forward rolls
angry gorilla to 1st base
1st base = 10 ab-mat sit ups
Lunge to 2nd base
2nd base = 10 Squats
bear crawl to 3rd base
3rd base 10 Push-press
run to home
home base = 10 push-ups

Game:
Musical Medballs or Dodgeball

Skill:
Cargo Net climbs

Thursday, December 1, 2011





Open gym - Team day

Warm up:
400M Run
Junk Yard Dog Airplanes and Over Unders

WOD:
Kellita
3 Rounds for time of:
400M Run
30 Box Jumps
30 WallBalls

Game:
Musical Med Balls

Results:
Ditty/Will 16:34
Danny/Muscles 11:55
Ken/Evan 14:58
Aimee/Davante 19:12
Megs/Dom 15:11
Plentus/TyJay 10:45
Ben/Ethan 14:16
Doreen/Danielle 16:11
Kate/Kris 13:10
Nick/Shamar 15:48
CC/Andy 18:05
Ricky/Donkey ?

Cubs:
Warm up:
Pac man

Skill/Focus:
Thruster

WOD:
5 rounds for time of:
5 Thrusters
1 Under the bridge
1 Sprint

Game:
Finding Nemo

Sunday, November 27, 2011

Warm up:
Move a bunch of "stuff" across the gym of "hot lava" had to use plates and teamwork to move across.

Skill:
Goblet squats/kettlebell swings

WOD:
5 rounds for time of:
10 goblet squats
10 kettle bell swings
1 shuttle sprint (run down the gym, run backwards back)

Cash out:
Max rope climbs/pulls in 5 minutes

Sunday, November 20, 2011

Warm up:
Med ball baby (warm up exercises executed and the kids were not allowed to drop or put the MedBall down unless instructed to do so)

Skill:
Wall Ball

WOD:
Partner 12 minute AMRAP
5 Wall Balls Partner 1
5 toss
5 Wall Balls partner 2

Thursday, November 17, 2011



Warm up:

2 Forward Rolls
Bear Crawl/Run

Skill:
Thruster

WOD:
7 Rounds of
7 Thrusters
2 Forward Rolls

Wednesday, November 9, 2011




Warm up:
Plank Games

Skill:
Pull-up
Push-up
Squat

WOD:
10 Minute Cindy
5 Pull-ups
10 Push-ups
!5 Squats

Sunday, November 6, 2011

Warm up:
Squat potato with different color balls (3 reps burpees or push ups) & jump rope

Skill:
Front Squat

WOD:
AMRAP in 12minutes
5 Front Squats
10 Pull Ups
15 Double Unders or 30 single unders

Cash out:
Max overhead plate hold

Thursday, October 13, 2011

Value:
Improvement

Warm up:
Pac-man (one person "pac-man", has to stay on the lines in the gym- cones as dead ends) When "Pac-man" catches you 3 burpees)

Skill:
Push press

WOD:
Partner WOD - one partner runs a suicide while the other completes reps of Push Press. 10 rounds for completion of total reps.