Tuesday, December 29, 2015

Kids




Warm up: 
Agility ladder drills 

Skill focus: 
Rowing 

WOD: 
AMRAP in 10 minutes 
4 roof jumps 
4 chimney step ups 
4 shuttle sprints 
All with a Santa sack 

Game: 
Tic Tac toe

Monday, December 21, 2015

Teens





Warm-up: 
400m run and dynamic drills 

Skill: 
Pull ups 

WOD: 
1 min row 
1 min pull ups 
1 min rest 
2 min row 
2 min air squats 
1 min rest 
3 min row 
3 min mt. climbers 

 Post skill: 
hula hoops!!

Saturday, December 19, 2015

Preschool






Skill:
Snowflake Squat
Christmas tree Star Sumodeadlift High Pulls

Warm up:
2 Snowflake Squats --> Run
2 Snowflake Squats --> Bear crawl
2 Snowflake Squats --> Run
2 Snowflake Squats --> Bear crawl

WOD:
Santa Presents Sacks
Elf Jumps

Game:
Elf Elf Santa

Friday, December 18, 2015

Kids






Game day! 
Musical Medicine Balls 
CrossFit Baseball 
Neighbors Yard 
PVC switch 
Pizza Pie 
Ropes & Rings

Teens



Warm up: 
Partner Med ball drills 

Skill focus: 
Overhead Squat 

WOD: 
Overhead Squat 2-2-2-2-2-2 
then 
"Annie" 
50-40-30-20-10 
Double Unders 
Sit-ups 

Cash out: 
Peg board

Wednesday, December 16, 2015

Teens

Warm-up: 
Row and medball cleans/wall balls 

Skill: Jerk 

WOD: Grace 

Skill: 
Broad jump

Kids


Warm up: 
CrossFit Baseball 

Skill focus: Pull ups 

WOD: 
Mini Cindy 
AMRAP in 
10 minutes 
5 pull ups 
10 push ups 
15 air squats 

Game:
Pac Man

Monday, December 14, 2015

Teens




Warm up: 
Dynamic and partner drills 

Skill: Toes to bar 

WOD: 
3 wall walks or handstand walks 
10 deadlifts 
15 Toes to Bar 
20 box jumps 

Post skill: Max bar hold

Saturday, December 5, 2015

Teens



Warm up:

Mixed Tabata

Skill focus:
Handstand push ups

WOD:
AMRAP in 15 minutes
5 wall balls
3 handstand push up
1power clean

Game:
Medball bocchi ball

Kids


Warm up: 
Freeze! 
Coach plays music and calls out a movement. Kids do movement until Music stops and they freeze! 

Skill focus: 
WOD: 
2 rounds 1 minute at each station 
Jump rope 
Burpee 
Forward rolls 
Sled pull 
Goblet squat 
Plate ground to overhead 
Rest

Preschool






Skill:
Squat 

Warm up:
Obstacle Course
Jump off the Box-->Bear Crawl-->Forward Roll-->Run-->Agility Ladder-->Broad Jump

WOD:
Run --1 Burpee
Run --2 Burpees
Run --3 Burpees
Run --4 Burpees
Run --5 Burpees

Game:
Cookie Monster What time is Lunch
Duck Duck Goose

Wednesday, December 2, 2015

Teens

Warm- Up:
Dynamic Drills

Skill: Pistols

WOD:
AMRAP in 10 minutes
10 pull- ups
10 pistols
10 hang power cleans

Skill:
Hang cleans

Wednesday, November 25, 2015

Kids





Warm up: 
Obstacle course 

Skill focus: 
Deadlift 

WOD: 
AMRAP in 8 minutes 
10 deadlifts 
6 shuttle sprints 

Cash out: Ropes and rings

Teens




Warm up: 
Dynamic Drills

Skill: 
T2B 

WOD: 
21-15-9 
MedBall Cleans 
Box Jumps 

Post Skill: 
Handstand (against the wall) 

Game: Pacman

Saturday, November 21, 2015

Little Lady Lifters



Congratulations to all of our "Junior" Lifters! 
It was their first time on the competition floor and they all did amazing!
Grace and Jovina both qualified for Youth Nationals! 
Thanks to our coaches and all the CrossFit KoP Family who went out to support these ladies today!

Preschool





"Birthday Party CrossFit"

Skill:
Candle Presses
Squats 

Warm up:
Squat + Dynamic Drill 

WOD: 
Blow Out the Candles

Game:
Duck Duck Goose
Cookie Monster What time is Lunch?

Friday, November 20, 2015

Teens




Warm up:
Big jump rope drills

Skill focus:
Kettle bell swings

WOD:
Team of 6 completes
150 Slam balls
150 kettlebell swings
150 calories on assault bike

One person at each movement, until reps are complete

Game:
Start with 300 burpees, each person has 3x to get as many jumps as they can on the big rope. Total gets deducted from burpee count!

Kids





Warm Up:
Big jump rope drills

Skill Focus:
Monkey hangs

WOD:
Partners complete 2 rounds each, alternating rounds
1 minute band run
21 kettle bell swings
12 monkey hangs

Game:
Start with 100 burpees. Each person gets three tries to get as many jumps on the big rope as possible. Jumps get deducted from burpee count!!