Saturday, October 31, 2015

Preschool




Skill:
What is the ghost's favorite exercise??
"The Deadlift!"
Medball or Pumpkin

Warm up:
Obstacle Course Crawl through Corn Maize ( planning to do this with boxes or cones)
Pick up your pumpkin (mini ones)
Frankenstein Walk with mini- pumpkin
Balance Beam walk Crawl into bat cave (deposit pumpkin there)

WOD:
AMRAP in?
5 Deadlifts 5 Spins with pumpkin Run around the circle

Game:
Hot potato with mini pumpkins Kids will get a pumpkin and I also got them play dough as a treat!!!

Friday, October 30, 2015

Teens/Crew




WARM UP:

800 meter run
Agility ladder

SKILL:
Hang clean + Push Press

WOD:
3 rounds for time
10 hang cleans to push press
15 pull ups
100 sit ups
Lyons Loop (600 meters)

Tuesday, October 27, 2015

Kids

Warm up: 
Agility Ladder 

Skill: 
What is good gym behavior?

WOD: 
5 rds for time:
1 cone sprint 
10 slam balls 
10 box jumps 

Game: 
Limbo
Kids did three reps of a movement before attempting to limbo under pvc

Monday, October 26, 2015

Teens

Warm- up: 
Dynamic Drills 

Skill: 
Pull- ups 

WoD: 
3 RFT: 
200m Run 
25 Kettlebell Swings 
15 Burpees Post- 

Skill: 
Plank 


Sunday, October 25, 2015

Kids



Warm up: 
Tabata Sit ups 
Push ups 
Squats Burpees 

Skill: 
What does it mean to have good sportsmanship? 
And... Jump rope Tabata with different styles (regular, skip, one leg, backwards) 

WOD: 
1 min stations x2 Farmers walk length of gym-->then five burpees--> Push ups--> Monkey hangs--> Lunges--> Rest 

Game: 
Neighbors yard

Friday, October 23, 2015

Teens/ Crew



WARM UP:

Crossfit Dodgeball

SKILL:
MED Ball Cleans

WOD:
For time
Row 1000 Meters
50 Medballs cleans
30 Stink bugs

Rest 5 minutes

30 stink Bugs
50 Medball cleans
Row 1000 meters

Warm Down:
Jog to boat house

Thursday, October 22, 2015

Kids

Warm up: 
Station rotation- battle ropes, lateral hops, shuttle sprint, cartwheel or roll 

 Skill focus: 
Macro Nutrients 

WOD: 
Amrap in 10minutes:
10 box jumps
20 sit-ups 
5 burpees 

Game: 
Musical medballs

Teens




Warm up: 
Dynamic drills 

Skill focus: 
Rope climbs 

WOD: 
1 rope climb 
10 box jumps 
20 sit-up 
30 double unders 

Game: 
Pizza pie

Wednesday, October 21, 2015

Teens/Crew


WARM UP:

"Hot potato" Medicine Ball squats

SKILL:
Wall Balls

WOD:
MINI KELLY
3 rounds for time:

400 meter run
30 box jumps
30 wall balls

WARM DOWN:
Musical Medicine Balls




Kids

Warm up: 
Animal walks 

Skill: 
Kettlebell Deadlift

WOD: 
Station rotation: 
Squats Burpees 
Jumping jacks 
Push ups 

Game: 
Farmers and lumber jacks

Friday, October 16, 2015

Kids




Warm up: 
Number madness 
(Kids drew numbers one through five in chalk over a large playing area. Then coach called out numbers and how to they needed to get to them or what to do when they got to them.)  

Skill focus: 
Fast drop squats 

WOD: 
Amrap in 7 minutes 
1 cartwheel-->forward roll or log roll--> 8 dumbbell snatch right -->8 dumbbell snatch left 

Game: 
PVC switch

Teens/Crew



WARM UP:
800 meter Indian run w/ med balls
Followed by Crossfit cards
Diamonds- burpees
Hearts- sit ups
Spades- squats
Clubs- pull ups/ attempts

SKILL:
Back squat

WOD:
EMOM 10 Burpees
5 rounds
5 box jumps
10 kettle bell swings





Thursday, October 15, 2015

Teens








Warm up: 
Agility ladder 

Skill: 
Pull ups 

WOD: 12 min AMRAP 
5 pull ups 
10 push ups 
15 sit ups 
20 squats 

Post skill: 
Handstands

Wednesday, October 14, 2015

Teens/Crew


WARM UP:
3 rounds
10 mtn climbers
200 meter run
10 push ups
200 meter run
10 PVC Good morning
200 meter run
10 PVC pass throughs
200 meter run

SKILL:
Deadlifts

WOD:
for time EMOM 5 burpees
21-15-9
Dead lift
Box jumps

Tuesday, October 13, 2015

Kids





Warm up:

Build your own obstacle course

Skill focus:
Push jerk

WOD:
AMRAP in 8minutes
Squat
push jerk
burpee

Start with one rep and and one more each round

Game:
Volcano monster boys vs girls

Monday, October 12, 2015

Teens



Skill: 
Thruster

WoD:
27-21-15-9
Calorie row
Thruster

Skill:
Max rope climbs in 5 mins

Saturday, October 10, 2015

Teen - Crew

WARM UP:
800 meter run Dynamic stretches

SKILL WORK:
Hand stand Push-up progression
Box kick ups Wall walks
Stink bugs
Kick up onto the wall
HSPU attempt

WOD:
250 m row
10 air squats
5 push-ups
5 sit ups
500 m row
20 air squats
10 push ups
10 sit ups
750 m row
30 air squats
15 push-ups
15 sit ups
1000 meter row
40 Air squats
20 push ups
20 sit ups

Preschool





Happy 7th Birthday CrossFit KoP

Skill:
Candle Press

Warm up:
 3 Rounds
Candle Press 7x --> Bat Jumps 
Candle Press 7x -->Bear Crawl
Candle Press 7x -->Frankenstein walks
Candle Press 7x -->Run

WOD:
AMRAP in ??
Roll/Kick ball into "Neighbors" Yard-->Chase it--> place on Plate-->Repeat

Game:
Volcano Monster

Thursday, October 8, 2015

Kids




Warm up:
Musical Med Balls

Skill Focus:
Planks & Plank Wars!

WOD: Partners completes
AMRAP in 3 minutes of Jumping Jacks
rest 1 minute
AMRAP in 3 minutes of Shuttle Sprints
Rest 1 minute
AMRAP in 3 minutes of Single Unders
One partner must always be holding a plank, madatory switch every time
plank is broken

Game:
Pizza Pie

Tuesday, October 6, 2015

Kids


Warm up: 
Cone relay and soccer kicks 

Skill: 
Medball Clean 

WOD:
Station rotation 
Mb clean 
Burpees 
Battle ropes 

Squats Game: 
Soccer kick shoot out

Monday, October 5, 2015

CrossFit - Preschool





Skill focus: 
Rocket squats 

Warm up: 
Planet exploration 

Each planet we land on you can only get around one way (bear crawl, hop, run,etc) 

WoD: 
Amrap in 6 minutes:
 3 rocket squats Jump the stars-->Grab a moon rock--> Jump the stars--> Put the moon rock in the spaceship 

Game: meteoroid bowling Complete an exercise and then try to roll the meteoroid (wall ball) into the pins (rollers) to knock them down.

Saturday, October 3, 2015

Preschool





Skill:
Spaceship Squats
3...2...1.. Blast off!!!

WOD:
Spaceship Squats-->Run-->Balance Beam
Spaceship Squats-->Gallop-->Balance Beam
Spaceship Squats-->Run-->Balance Beam
Spaceship Squats-->Bear Crawl-->Balance Beam

Game:
Cookie Monster What time in lunch?
and
Farmers and Lumberjacks

Thursday, October 1, 2015

Kids



Warm up: 
Relay races 

Skill focus: 
Driver squats 

WoD:
Amrap in 7 minutes 
7 front squat 
7 box jumps 
7 sit-ups 

 Game:
Get to know you --Catch

Coach calls out different descriptors (Ex. I have a cat). Those that fit the descriptor run across trying not to get caught by the catcher. 3 burpees when you get caught.

Teens





Warm up: 
Dynamic drills 

Skill focus: 
Push jerk 

WOD: 
Part one AMRAP in 6m 
Row 20 calories 
Then 5 push jerk 
10 ring rows 

Rest two minutes 

Then amrap row for calories in 
1 minute 

Part two: 
4 rounds of 
30 second stations 
Battle ropes 
Goblet squat 
Handstand or plank hold 
Box jump