Tuesday, April 30, 2013

CrossFit Teens




 Beach Assult:
Teams or 2 or 3 complete the following
1000 Meter Row
5 Rope Climbs
100 Burpees
100 WallBalls
200M Farmers Carry
5 Rope Climbs
1000 Meter Row

 Results:




Sunday, April 28, 2013

CrossFit Kids

Warm up: 
Dynamic drills

Skill focus: 
Pull ups

WOD: 
1/2 Cindy- AMRAP in 10 minutes  of 5 pull ups, 10 push ups, 15 squats

Skill work:  
gymnastics pull over

Friday, April 26, 2013

CrossFit Kids

 
Warm Up: 
Relay Races
 
Skill: 
Squat
 
WOD: 
AMRAP in 8 minutes
5 Med Ball Burpees
10 Squats
15 Tuck Jumps
 
Game: 
Musical Med Balls
 

Thursday, April 25, 2013

Vanguard School Career Day!





This marks CFKoP's second visit to the Vanguard School for their Career Day.  The Vanguard School is a special needs school in Paoli that serves students with a variety of disabilities. About 70% have an autism spectrum disorder. CrossFit has changed how these kids feel about fitness!

Join us this Saturday 4.27 for our workout to celebrate these kids and their great accomplishments by working out and donating to Autism Speaks. Click here for more information.

Monday, April 22, 2013

CrossFit Kids



 
 
Warm Up: 
Med Ball Indian Run & Get to Know You Burpees
 
WOD: 
Tabatas- Push up, Sit up, Squat
 
Cash Out: 
Team Weighted Run Relays

Thursday, April 18, 2013

CrossFit Kids




Warm Up:
Row-->Jump-->Burpee

Skill:
Plank Games
Superman
HollowRocks

WOD:
Partner WOD
Amrap in 7 minutes
5 Push ups
5 Box jumps

Cash out:
Hula hoop

Tuesday, April 16, 2013

CrossFit Kids




Warm Up:
Agility ladder-->Burpee-->Kettlebell Swings-->Monkey Bars

Skill:
Kettlbell Swing
Pullup

WOD:
Benchmark Day!
Helen
3 Rounds for time of:
21 Kettlebell Swings
12 Pull-ups

Monday, April 15, 2013

CrossFit Kids

 
Warm Up: 
Row
 
Skill: 
Hang Power Snatch
 
WOD: 
7 Rounds
5 Kettle Bell Swings
50m Sprint
Stretch

Thursday, April 11, 2013

CrossFit Kids




 
Warm Up: 
Slider Madness
 
Skill: 
Kettlebell Swings

WOD: 
Helen Stuck in the Mud
 
3 Rounds for time of: 
10 Banded Sprint Outs
24 Kettlebell Swings
12 Pull Ups
 
Game: 
Kids Choice!

CrossFit Kids



Warm up:
Roll-->Bear Crawl Forward-->Bear Crawl Backward-->High Knees-->Agility Ladder

Skill:
Push Press

WOD:
AMRAP in 18 minutes
400 Meter Run
10 Push Press
10 Box Jump


Tuesday, April 9, 2013

CrossFit Teens






Warm Up:
Med Ball Relay

WoD:
AMRAP in 20 minutes
Sled Pull
Rest
Kettlebell swings
Burpee
WallBall

*Teams of five complete the above, rotate when sled pull is completed.


Sunday, April 7, 2013

CrossFit Kids

Warm up: 
Dynamic drills

Skill: 
Deadlift

WOD: 
Every minute on the minute complete 5 deadlifts and a sprint for time.
Stretch!

Thursday, April 4, 2013

CrossFit Advanced Kids

Warm Up: 
3 Cones
1st. Cone 5 Squats, 5 Mtn. Climbers
Lunge 
2nd. Cone 5 Sit-Ups, 5 Tuck Jumps
Bear Crawl
3rd. Cone 5 Burpees, 5 Frog Jumps
Skip Back to Cone 1. 

Skill: 
Thruster

WOD: 
5 Min AMRAP
15 Thrusters
15 Jumping Pull-Ups

Secret WOD: 
Timed Mile

Results:
Adam 6:51
Katelyn 7:01
Eden 7:07
Shannon 7:15
Steph 7:56
Armen 7:57
Lynzee 10:07
Maya 10:29
Rachel 10:54
Kayla 10:54

CrossFit Kids

Warm up: 
Obstacle course

WOD: 
1 minute station rotation of cargo net, jump rope, cartwheel or forward roll, box jump, plate jumps. Immediately following the workout add up your scores from each station.

Game: 
freeze tag

Wednesday, April 3, 2013

CrossFit Teens


Warm Up:
Dodgeball 

Skill:
Sand Bag Cleans

WOD:
AMRAP in 13 Minutes
200 Meter Run
5 SandBag Cleans
6 Burpees
7 Sit ups