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!!

Monday, November 16, 2015

Teens





Warm up: 
Dynamic drills 

Skill: Deadlift 

WOD: 
Deadlift 
1-1-1-1-1-1-1

Cash out: 
50kbs with 3 burpee emom

Saturday, November 14, 2015

Preschool








"On The Farm"

Skill:
Deadlift 

Warm up:
Mountain Climbers-->Jumps-->Mountain Climbers-->Jumps

WOD:
Farm Animal Squats 5
Deadlifts 5 
Farmers Carry
Run 
Mountain Climbers
Jump over the Balance Beam

Games:
Hot Potato 
Volcano Monster

Kids






Warm up:
Tic Tac toe
Team members race to the board per coaches direction to make their mark in a tic Tac toe game

Skill:
Laser beam elbows

WOD:
4 rounds of
2 minute Amrap
4 front squat
4 lunges
4 push ups
1minute  rest

Game:
Relay races

Teens





Warm up:
Dynamic drills

Skill:
Thruster

WOD:
Front Squat
2-2-2-2-2

Then
Thruster infinity ladder
Start with 1 thruster and add 1 every minute until you cannot compete all the reps in the minute.

Cash out:
10 minute playing card AMRAP
Diamond: strict pull up
Heart: push up
Club: Plank hold x 2 seconds
Spade: sit up

Tuesday, November 10, 2015

Teens





Warm Up: 
Dynamic Drills 

Skill:
Push Press 

WOD:
30 Push Press 
30 Wall balls 
30 Lunges 
30 Knees to Elbows 
30 Kettlebell Swing 
30 Burpees 

Skill: 
Hollow rock and Super Man drills

Monday, November 9, 2015

Kids

Warm up: 
Relay races 

Skill: 
Box jumps 

WOD: 
Station rotation: 
Sit ups 
Box jumps 
Squats 
Burpees 

Game: 
Pac man

Sunday, November 8, 2015

Preschool





"A Day at the Zoo"

Skill:
Squat

Warm Up:
Animal Relays-->Balance Beam Walk
Box Jump offs

WoD:
Squat-->Run-->Skip-->Bear Crawl-->High Plank on Balance Beam 

Game:
Duck-Duck- Goose
"with other Animal names"


Teens










Warm up: 
Agility Ladder 

Skill Focus: 
Push ups and hand stand push ups 

WOD: 
Bench Press 3-3-3-3-3 

Then: 
Diane 
21-15-9 
Deadlifts
Handstand push ups