Sunday, November 24, 2013

Intergenerational WOD




CrossFit King of Prussia members and their kids participated in a special intergenerational WOD this past Saturday. There were lots of laughs, lots of fun and memories created to fuel life long fitness!!

Warm up: 
Oh Baby Obstacle Course

WOD: 
As many cards as possible in 15 minutes.
Face cards:
Ace= 1 forward roll for each team member
Jack= 1 50ft buddy carry
Queen= 1 skin the cat per team member
King= 1 300ft sprint as a team
Number cards (#=reps for each team member)
Spade= pull ups
Club= burpee partner jump over
Heart= box jumps
Diamond= squat tosses

Cash out: 
3 minutes of play at each station; tumble mats, rings, monkey bars, ropes, cargo net

Wednesday, November 20, 2013

CrossFit Kids

Warm Up: 
Obstacle course including slolom run, frog jumps, bear crawls/crab walk and high skips.

Skillwork: 
Push press

WOD: 
6 minute infinity ladder: kettlebell swing and push press

Game: 
Dodgeball

Sunday, November 17, 2013

CrossFit Kids

Warm up:
3 rounds
10 SU
10 BJ
sprint to cone and back
 
WOD: 
AMRAP in 6
10 precisions broad jumps
10 rr
10 vertical jumps to tape
 
Skill:
Pull up
 
Game:
CF Baseball

Thursday, November 14, 2013

CrossFit Kids


Warm up: 
CrossFit rock, paper, scissors & tic tac toe

WOD:  
"7X"
AMRAP in 7 mins of
7x1= 7 Russian  twists
7x2= 14 front squats
7x3= 21 single unders

Skill: 
Rope climb

Game: 
Dodgeball

Tuesday, November 12, 2013

CrossFit Kids

Warm Up:
Stations (each child picked a station of their choice)
-Jump Rope
-Med Ball Throws
-Box Jumps
-Jumping Jacks
-Push up

Skillwork: 
Push Jerk

WOD:
AMRAP 5 minutes
Partner WOD
10 deadlifts while partner holds a handstand or stinkbug

Game:
Sun Tag

Tuesday, November 5, 2013

CrossFit Kids

Warm Up:
Relay races

Skillwork:
Jumping (lateral, vertical, box)

WOD: 
AMRAP in 4 minutes:
3 Double jump burpees
5 Thrusters

Game:
Farmers and Lumberjacks

Sunday, November 3, 2013

CrossFit Kids

Warm Up:
Obstacle course.
Skillwork:
Front Squat

Halloween WOD:
AMRAP in 5 minutes:
10 pumpkin tosses (med ball throws to the wall)
2 skin the black cats 

Game:
One-on-one dodgeball

If hit: 3 front squats or 3 med ball slams/tosses

Youth Olympic Lifting Program




This Sunday CrossFit KOP hosted the first class of a new Youth Olympic Lifting Program.  The program, which is run by Coach Paul and Steph, will culminate in the kids participating in a sanctioned weightlifting meet at the end of January. 

Some of the youth participating are only able to do so with a scholarship through our Steve's Club. In addition to the cost for the program, the kids will also need to pay costs associated with the meet.   We are looking for individuals or groups to sponsor a young person for the cost of the program ($280) and/or the cost of the meet ($65) or even just a portion of these costs.

Also, If you know anyone ages 12-19 that might be interesting in the program, its not to late to sign up!

To sponsor one of our youth or for more information contact Steph at coachstephvincent@gmail.com