Thursday, June 28, 2012





Game:
Musical Med Balls!!
 Kids Pull-up Progression

 Forward Rolls
Move the Castle

Skill: 
Pull-up

Focus: 
Deadlift

Warm up: 
Roll-Run-Crawl-Run
Jump Run

WOD:
AMRAP in 4
5 Rolling Burpees
Angry Gorilla walk
5 Pull-ups

Game:
Move the Castle

Sunday, June 24, 2012



Warm Up: 
Partner med ball fun

Skill: 
Pull-up

WOD:
AMRAP in 10 minutes
3 Forward Rolls
5 Push-ups
7 Box Jumps

Post Wod Discussion:
Synonyms for constantly varied- high- intensity- functional- movement.

Thursday, June 21, 2012



Steve's Club Kids

Warm Up:
Dynamic Agility Ladder

Skill:
Skin the Cat 
Superman
Hollow Rock

WOD:
AMRAP in 7 minutes
5 Burpees
10 Thrusters






 We love our new Kid Pull-up bars!






CrossFit Kids:

Warm Up:
Double Dutch
Agility Ladder

Skill:
Squat

WOD:
AMRAP in 8 minutes
Ascending ladder of 
WallBalls
AbMat Sit ups
Kettlebell Swings
CrossFit KoP Teens



Sunday, June 17, 2012

CrossFit Kids:

Warm Up: 
Tabata Jump Rope

WOD: 
AMRAP in 10 minutes
10 Box Jumps
10 Wall Balls
Sidewalk Sprint

Game:
Surprise!

Thursday, June 14, 2012



Warm up: 
Dynamic Drills 
 
WoD:
30 Situps
25 FS
20 Toes to KB
15 KBS
10 MBC
Max Static Hold on Rings
 
Game:
Mat Attack
 CrossFit KoP Teens






Warm Up:
Animal Relay & Monkey Hangs

Skill:
Squat
Burpee
Grasshopper
Press
Tuck Jump
Push up

WOD:
Mat Attack

Game:
Musical Animal MedBalls

Monday, June 11, 2012


Dynamic warm up
WOD: 
Mat Attack
Each mat completed= 1 point
Cash Out: 
Tire flips & sled drags


Thursday, June 7, 2012

CrossFit Kids - Teens

Teams of two complete:
Row to shore-500M row
Ascend the cliff-4 rope climbs (or 12 pulls)
Attack the objective-50 burpees and 50 wall balls
Extract the wounded-200M Farmers Walk
Descend the cliff- 4 rope climbs (12 pulls)
Extraction-500M row