Thursday, May 30, 2013

CrossFit KoP Steve's Club

 
Warm Up: 
Agility ladder & forwards rolls
 
Skill: 
Jump & Land
 
WOD: 
Infinity Ladder of Hang Power Clean & Push Press
 
walk bar in front rack between movements to opposite cone
 
Cash Out: 
2 attempts max distance broad jump

CrossFit Teens- Summer is HERE!

 2:00 Minute Team WOD (2 Rounds)
 2:00 Minutes of SandBag Brigade
 2:00 Minutes of "BIG" Tire Flips
 2:00 Minutes of Air Squats
...more than 2:00 Minutes of cool down

Wednesday, May 29, 2013

CrossFit Kids

Warm up: 
Musical med balls followed by some dynamic stretching
 
Skill: 
Kettle bell swings and box jumps
 
WOD: 
Amrap 7 mins. 10 kettle bell swings 10 box jumps
 
Game: 
Crossfit freeze tag

Tuesday, May 28, 2013

CFKids Game Day


GAME DAY

Dodgeball 
Tug of War
 
5:00 Minutes
Max Wall Acents
5:00 Minutes 
Cargo net climb
 
Max Burpees in 2:00
 

Saturday, May 25, 2013

CrossFit Cubs/Preschool

 Warmup: 
obstacle course

Skill: 
monkey hang
  squat (review)

WOD: 
AMRAP in ??
5 sec hang
5 squats
run
 forward roll

Game
Farmers and Lumberjacks

Friday, May 24, 2013

Teen Gauntlet





CrossFit KOP will be hosting the Teen Gauntlet on Sunday.  Spots are filled but please join us to cheer on our youth! This will be a competition not to be missed!

Workouts are:

WOD 1a/1b (scored as two separate WODS) 
“Randy Interrupted” (10:00 time cap)
(1a) 3:00 AMRAP Power snatch
Varsity: 75#/55# JV: 45#/35# Novice: 25#/15#
Immediately into (1b) 2:00 AMRAP Double-jump burpees over barbell
Immediately back to power snatches until total of 75 reps achieved
Score for 1a is total time (including 2:00 burpee AMRAP) to complete 75 reps of power snatch. Score for 1b is total reps of double-jump burpees.

WOD 2a-e
“One Day in Gym Class” Each station to be scored as separate WOD.

(2a) Max set: strict pull-ups (score is total reps) (2b) Max set: push-ups (score is total reps) (2c) Max set: toes-to-bar (score is total reps) (2d) Standing broad jump (two attempts will be allowed; athlete will have 1:00 to complete both attempts. Score is the longest of the two jumps, rounded down to the nearest half inch)
(2e) 4 x 25-meter shuttle run (score is time) Athletes will line up in the order of their heat numbers and make ONE pass through each station.

WOD 3
“Last Teen Standing” (15:00 time cap)

In the first minute perform 1 thruster and 1 box jump, in the second minute perform 2 thrusters and 2 box jumps, in the third minute perform 3 thrusters and 3 box jumps, and so on, until the required number of reps cannot be performed within the minute.
Thruster Varsity: 95#/65#
JV: 55#/45# Novice: 35#/25#
Box Jump Varsity: 24”/20”
JV: 24”/20” Novice: 20”/20”
Score is total reps.

CrossFit Kids

 Warm Up: 
Tic Tac Toe Relay

Value: 
 Teamwork
WOD: 
Kid Created Team Workout!
Teams of Four Complete
175 Jumping Jacks
125 Squats
75 Pushups
50 Burpees
Game: 
Farmer & Lumber Jacks

Tuesday, May 21, 2013

Steve's Club


Warmup: 
agility drills, box jumps, bear crawl
     Dynamic Stretching

Skill Review: 
KB swing

WOD: 
3 rounds:
 400m row
 15 kb swings
    9 pullups/ring rows

Saturday, May 18, 2013

CrossFit Preschool/Cubs

Warm-up:
 Bunny hop > bar hang > bear crawl > forward roll> in and out of cones > plate hops

Skill: 
Pushup

WOD: 
Musical Cones - each time the music stops rotate to a new cone
Cone #1 Burpee
  Cone #2 Squats
  Cone #3 Pushups

Game:
 Red light green light

Thursday, May 16, 2013

CrossFit Kids

Warm Up:
Fast Feet, Jump, ground touches

100M Run 5 Air Squats ( 3 Rounds)

Hillbilly Prowler Pushes

Skill:
Push Up, Plank Games, Plank Wars

WOD:
AMRAP in 6 minutes
150 Meter Run
10 Push-Ups
10 Air Squats

Game: 
Freeze Tag

Tuesday, May 14, 2013

CrossFit Kids


Warm Up: 
CrossFit BaseBall
 
Skill Focus: 
Hang Power Clean
 
WOD: 
3 Rounds of 1 minute station rotations
Hang Power Clean, Front Squat, Push Jerk, Rest
 
Cash Out: 
Partner Sled Pulls

Saturday, May 11, 2013

Preschool Kids


warm-up:  
hot potato obstacle course 

skill: 
name game squat 

wod: 
AMRAP in ?? 
run 
5 squats 
run 
5 burpees

Thursday, May 9, 2013

Steve's Club

Warm Up: 
Agility Ladder
 
Skill: 
Handstand
 
WOD: 
Partner AMRAP in 8 minutes
 
One partner hold a handstand or plank hold, while the other partner completes as many deadlifts as possible.  Deadlifts can only be done when the partner is in the hold.
 
Game: 
Equipment War

CrossFit Kids

Warm Up:
Obstacle Course

Skill:
Front Squat
KBS

WOD:
4 Rounds For Time
400m Run
12 Front Squats
15 KBS

CrossFit Kids



 400 Meter Sprint Times
Warm Up:
800 Meter Indian Run
Run-->3 Burpee--> 5Air Squats

Skill:
Deadlift

WOD:
AMRAP in 7 minutes
10 Deadlifts
10 Goblet Squats
10 Burpees 

Cash out:
400 Meter Sprint

Wednesday, May 8, 2013

CrossFit Kids

Warm Up:
 800m Run
Relay Race

Skill:
Hand-Stand Push-Up Progression

WOD:
"Tabata Something Else"

Tabata Squats
Tabata Push-ups
Tabata Sit-Ups
Tabata Burpees

Tuesday, May 7, 2013

CrossFit KoP








Warm Up:
Musical Med Balls

Skill:
Monkey Hangs

WOD:
Teams of 2
1000Meter Row
75 Thrusters
75 Box Jumps


Sunday, May 5, 2013

Steve's Club


Warm Up:
Run Relay Squat

Skill:
Super Slow Squats

WOD:
Teams of 4 complete the following
Box Jump
Burpee
Air Squat 
Run

Game:
4 Square

Friday, May 3, 2013

CrossFit Kids




Warm Up:
Obstacle Course

Skill:
Dip-Shrug-Drop-Stand

WOD:
AMRAP in 12 Minutes
8 Push-ups
10 Sit-ups
12 Dip-Shrug-Drop-Stand

Thursday, May 2, 2013

CrossFit Kids



 
Warm Up: 
Get to Know You Dynamic Drills
 
Skill: 
Kettlebell Swing
 
WOD:  
Partner AMRAP (as many relays as possible) in 10mins
10 Kettlebell Swings, Burpees through plates, Overhead plate run to wall and back, burpees through plates then switch partners. 
 
Game: 
Capture the Kettlebell