Sunday, December 30, 2012

CrossFit "Bears"



 
Warm Up: 
Coach Says
 
Skill: 
Barbell Deadlift Setup
 
WOD: 
AMRAP in 10m
10 Deadlifts, 5 Bar Facing Burpees
 
Cash out: 
Jump Rope Practice

Friday, December 28, 2012

MLK Day of Service

Youth and Adult Members of CFKoP & family and friends are invited to participate in our Steve's Club King of Prussia MLK Day of Service Workout on Monday, January 21st at 12 Noon.  The workout will be in honor of the 27 people that lost there life on December 14, 2012 in the Sandy Hook Elementary School Shooting.  

In addition to the Workout, we will launch the "27 Acts of Kindness Challenge."  Participants commit to doing one act of kindness (no matter how small) starting on January 21st, through the month of February.  There will be a place to anonymously post your acts of kindnesses at the box. 

"The Sandy Hook 27"
27 Burpees
27 Pullups
27 Thrusters (55/75)
27 Box Jumps (21/25)
27 KB Swings (35/55)
27 Goblet Squats (35/55)

Quote:
"It is not what we are against, but what we are for that counts."

Thursday, December 27, 2012

CrossFit KoP "Cubs"



Warm Up:
3 Squats-->Run
Obstacle Course

Skill:
Wall Walk

WOD:
5 Box Jumps
Run
5 Squats
Run
5 Push-ups

CrossFit KoP Teens




Warm Up:
DodgeBall

Skill:
Handstands

WOD:
3 Rounds for time of:
20 WallBalls
20 Deadlifts

Skill:
Max Height Box Jump


CrossFit KoP Kids

Warm Up: 
Agility Ladder & Forward Rolls
 
Skill: 
Deadlift
 
Value: 
Teamwork
 
WOD: 
10min Partner AMRAP
20 Stepups, 15 deadlifts, 10 Ring Rows
 
Cash Out: 
Kids Choice Tabata

Monday, December 24, 2012

Merry Christmas

Merry Christmas

REST DAY

CrossFit King of Prussia is CLOSED today.

Sunday, December 23, 2012

CrossFit "Bears"



 
 
Warm Up: 
Reindeer Games
 
Skill: 
Hand Stands & Cart Wheels
 
WOD:
AMRAP in 8 minutes
20 Single Unders
1 Hand Stand
20 Single Unders
2 Forward Rolls
20 Single Unders
3 Cart Wheels
 
Skill Work: 
Rope Climb
 
Discussion: 
What do you want to improve on in 2013?

Thursday, December 20, 2012

CrossFit Kids

 CrossFit Kids Holiday Party
 Nice Socks!!!
 Shuttle Sprint
 Box Jump


The WOD- Teams of two complete three minutes at each station for max repetitions!

Greg and Trey bring in the Win!!
 
 CrossFit KoP in Conjunction with the PAL- Celebration cake!

CrossFit "Cubs"

Warm Up:
Cargo Net-->Agility Ladder-->Speed Skaters--> Sand Bag Run

Skill:
Box Jump

WOD:
3 Rounds for time of:
5 Box Jumps
5 Air Squats
5 Angry Gorilla Sand Bag lifts
5 Push Ups

Game:
Finding Nemo!

Teens



Warm Up: 
(Relay) Forward Roll--> Bear Crawl --> Run (x5)

Skill:
Pull Up

WOD:
AMRAP in 10
10 MBC
10 Push-ups

Wednesday, December 19, 2012

Teens





Warm Up:
Wall Walk-->Agility Ladder

Skill:
Ring Hold

WOD:
50 DU/200 SU
21 Thrusters
21 Burpees
50 DU/200 SU
15 Thrusters
15 Burpees
50 DU/200 SU
9 Thrusters
9 Burpees

Sunday, December 16, 2012

CrossFit Kids

Warm up: 
CrossFit DodgeBall

Skill: 
Pull up

WOD: 
Cindy or 1/2 Cindy

Lesson: 
When did you improve and what made it possible?

Skill cash out:  
Gymnastics on the rings

Thursday, December 13, 2012

Cubs


Warm Up: 
Ball Toss Relay
Skill: 
Forward Roll
WOD: 
1-10 Squat and Elephant Trunk Swings, with one forward roll in between each round
Game: 
CrossFit Holiday List
Athletes had two minutes to collect objects that they thought a crossfitter would want for the holidays. After the 2 minutes were finished they had to name the objects and explain what they are used for. 

Teens




Warm Up: 
Ball Toss Relay
Skill: 
Forward Rolls & Handstand Forward Rolls
WOD: 
AMRAP in 15mins or Kettlebell Swings and Goblet Squats
Start with 1 rep of each, and then increase 1 rep each round. After each even number round do one forward roll.

Tuesday, December 11, 2012

Bears



Warm Up: 
Ball Toss Relay
Skill: 
Forward Roll
WOD: 
AMRAP in 10mins or Kettlebell Swings and Goblet Squats
Start with 1 rep of each, and then increase 1 rep each round. After each even number round do one forward roll.
Cash Out: 
Max Handstand Hold or Plank

Thursday, December 6, 2012

CrossFit Kids- Cubs



Warm Up:
Elf Says

Skill:
Pull-up

WOD:
5 Pullups
5 Box Jumps
Bear Crawl

Game:
Finding Nemo

CrossFit Teens


Warm Up:
800 Meter Run
Dynamic Drills

Skill:
Toes to Bar

WOD:
3:00 minute intervals
Row
WallBall
Pull-up
Double Under


Tuesday, December 4, 2012

CrossFit Teens


Warm Up:
Roll-->Agility Ladder-->Box Jump

Skill:
Thruster
Pull Up

WOD 1:
CrossFit Baseball
Roll (hit)
10 Thrusters (1st Base)
crabwalk
10 Box Jumps (2nd Base)
10 Pull-ups (3rd Base)
10 V-Ups (home)

WOD:2 
AMRAP in 7 Minutes
Burpees!!!

Monday, December 3, 2012

 
CrossFit King of Prussia Kids Holiday Party!

Thursday, December 20th 6:30pm-8:30pm
We'll have a fun partner workout, followed by a party!


Come dressed in your best HOLIDAY OUTFIT &

you're welcome to bring some food to share!



Please RSVP to Coach Steph by December 17th

Sunday, December 2, 2012

CrossFit Kids

Warm-up: 
Indian run and Buddy races

Skill: 
handstand kick up

WOD:  
Partners complete 120 deadlifts Deadlifts can only be completed when a partner is holding either a Handstand  or a plank hold

Homework: 
The December value of the month is improvement, Think about what you would like to improve on in CrossFit.