Friday, August 31, 2012

CrossFit Teens



Warm Up:
Row 500M
WallBalls
Run 400M

Skill:
MedBall Clean

WOD:
3 Rounds of 1:00 Minute Station Rotation at the following stations
Battle Ropes
MBC
Burpee
Wallball
Push-up
Row

Game:
Tug-of-War

Thursday, August 30, 2012

Kids love CrossFit KoP!

CrossFit Kids



Warm Up:
Baby Baby...

Skill:
Skin the Cat

WOD:
Burpee Handstand Obstacle Course in 5 minutes

Game:
Duck Duck Goose

CrossFit Kids

Warm Up:
Run
Agility Skills and Rolls

Skill:
Push Press

WOD:
AMRAP in 5 minutes
5 Burpee Box Jumps
Bear Crawl
10 DB Push Press
Bear Crawl

Skill:
Rope Climbs

Tuesday, August 21, 2012

CrossFit Teens





Warm Up:
Run 400Meters
Army Crawl -->Bear Crawl-->Forward Roll-->Balance Beam

Skill:
HandStands
and 
Hang Power Snatch

WOD:
AMRAP in 12 minutes
6 Hang Power Snatch
12 Wallballs
Run 150M run

CrossFit Kids Preschool


Friday, August 17, 2012

CrossFit Teens




Warm Up: 
Run 400M and agility drills

Skill: 
Pull Up

Strength: 
Deadlift

WOD: 
AMRAP in 7 minutes 
Teams of two complete the following, 1 athlete climbs cargo net while other Deadlifts. Score is total of deadlift repitions in 7 minutes.

Results:
Charly 85 x6
Daniel 85 x6
Andrea 55 x 1
Josh 66 x 5

Andrea & Josh 77 reps at 35/26#
Charly & Daniel 136 reps at 53#

Tuesday, August 14, 2012




Warm Up:
Agility Ladder

Skill:
Squat & Kettlebell swing

WOD:
AMRAP in 7 
Teams of 3 
KBS
Prowler Push
Squat

Cash Out:
Max height box jump

Monday, August 13, 2012

CrossFit Kids Preschool

Skill: 
Squat

Warm Up:
Obstacle Course

WOD:
Squat and Run

Game:
Hide and Seek

CrossFit Kids



 
 
Warm Up: 
Agility Ladder
 
WOD:
Team of 4 completes the following with 2 athletes working at a time. Each team member had their own 10-20# sandbag.
4 Rounds of:
50 Front Squats
50 Sumo Deadlifts
Team sprints between movement stations, tossing sandbags over obstacle (coach Steph's car!)
 
Cash Out:  
Big Jump Rope!

Friday, August 10, 2012

CrossFit Teens




Warm Up:
Jump Rope

Skill:
Double Dutch/Fat Rope

WOD:
AMRAP in 12 minutes of:
5 Knees to Elbows
Lunge 50 feet
Farmers Carry 50 feet

Tuesday, August 7, 2012

CrossFit Teens







Warm Up:
500M Row

Team Relay Race
Bear Crawl
Wheelbarrow Race
Partner Carry
Sprint

Skill:
Pull-up

WOD:
"Brayden"
AMRAP in 14 
14 KBS
14 WallBalls

"Happy Birthday Brayden!"
14 Burpees

Sunday, August 5, 2012

CrossFit Kids

 
Warm up: 
2 Minute station rotation: 
Row/Jump Rope/Cargo Net/Rings
 
WOD: 
Partner AMRAP in 10 minutes:
15 deadlifts are completed by one partner, while the other holds a handstand or plank.  Deadlifts can only be complete while partner is actively holding the handstand/plank.
 
Game:
Athletes Choice

Friday, August 3, 2012

Vanguard School Summer Program





Warm up:
Dynamic Drills

WOD:
CrossFit Baseball

Game:
Dodgeball

CrossFit Teens



Warm Up:
CrossFit Baseball

Skill:
HandStand

WOD:
Diane
21-15-9 
Deadlifts
Handstands/Handstand Pushups

Mobility

Thursday, August 2, 2012

CrossFit Kids



Warm Up:
Obstacle Course

Skill:
Pull Up

WOD:
AMRAP in 5 minutes
1 Pullup (increasing each round)
5 Box Jumps
Run
5 Squats

Game:
Sponge Relay