All Ages WOD!

Warm Up:

Med Ball Grab

Skill Focus:

Handstand Push Up

WOD:

"Diane"

21-15-9

Deadlifts

Hand Stand Push Up

or 

8 Minute AMRAP

20 Deadlifts

20 Handstand Push Ups

Kids

Warm up:
Agility ladder

Skill:
med ball clean

WOD:
3 rounds of Station rotation (30 secs work 15 secs rest)
Jump Rope
Medball cleans
Sprints

Games:
Shark and Minnows

Teens

Warm up: Muscial Med Balls

Skill Focus: Double Unders

WOD:

Test Day! 

"Grace"

30 Clean & Jerks (Light/Medium)

then 

EMOM 8 Minutes

30 seconds double unders

score= Max strung set each round

CrossFit Kids Athlete Spotlight: Becca A.

Name:

Becca A

Age/Grade: 

I turn 12 years old in July and I'm in 6th grade.

Hobbies/interests:

Art, Riding my bike

How long have you been coming to CrossFit KOP: 

3 years

What do you like best about coming to the gym:

Free time.

What is your favorite exercise or workout:

Running.

What accomplishment in the gym or sports are you most proud of:

Doing weightlifting meets!

What do you want to accomplish in the gym this year: 

Get better at the agility ladder and push ups.

What are your long term goals in the gym or in sports:
To someday go to teens class.

Kids

Warm Up: 

Down & Back Dynamic Drills

Skill Focus: 

Sled Drag!

WOD: 

Partner AMRAP Burpees in 12 Minutes

Partner 1: 60ft Sled Drag (30ft down and back)

Partner 2: Burpees

Switch places after each sled drag

Game:

Dice Knock Out!

CrossFit Kids Athlete Spotlight: Lucas & Sydney H.

Name:

Lucas H.

Age/Grade: 

I am 12 years old and in 6th grade.

Hobbies/interests:

Tennis

How long have you been coming to CrossFit KOP: 

about 1.5 years

What do you like best about coming to the gym:

How exciting the workout is and the challenges I have to face.

What is your favorite exercise or workout:

Pull ups, double unders & thrusters.

What accomplishment in the gym or sports are you most proud of:

I am proud of being able to do toes to bar, double unders.

What do you want to accomplish in the gym this year: 

Learning butterfly pull ups.

What are your long term goals in the gym or in sports:
To be as strong as Sydney Hi. To never give up and keep pushing through.

Anything Else?
I'm so glad that I am in CrossFit teens!

Name:

Sydney Ha.

Age/Grade: 

I am 13 years old and in 8th grade.

Hobbies/interests:
Field Hockey, Lacrosse & Soccer

How long have you been coming to CrossFit KOP: 

I have been doing CrossFit for 2 years.

What do you like best about coming to the gym:

I like the different movements and workouts everyday!

What is your favorite exercise or workout:

Double Unders!

What accomplishment in the gym or sports are you most proud of:

I am proud of all the PRs I have made.

What do you want to accomplish in the gym this year: 

Get better at snatches.

What are your long term goals in the gym or in sports:
To get stronger each year!

Teens

Warm Up:

Dynamic Drills

Skill focus: 

Prowler Push

WOD:

"Dirty Dozen"

Push the Prowler 30ft down & 30ft back for 12 rounds

Add a set of plates each round.

1-3 minutes rest in between rounds

Advanced: push prowler back on low bars

Preschool

Skill: 

Supermans & Hollow holds, Wall Walks 

Warm up: 

Agility Ladder 

WOD: 

Kids start out at base (on gym mat), and coach calls movements that kids do. 

Movements: jumping jacks, squats, burpees, etc 

Games: 

Duck Duck Goose, Cookie Monster

Kids

Warm up: Relay drills 

 Skill: Push Press 

 WOD: 

 Partner AMRAP in 8 minutes of 

 8 Push Press 

 8 KB Swings 

 8 Box Jumps

One partner works, and one partner holds a plank 

Games: Lava, Simon Says

Teens

Warm up: 

Head, Shoulders, Knees & Cone! 

Skill Focus: 

Push press 

WOD:

Test Day! 

“Jack” 

 AMRAP in 20 minutes 

 10 push press (medium)

 10 kettle bell swings (light) 

10 Box jump (20/24)

CrossFit Kids Athlete Spotlight: Emma R.

Name:

Emma R.

Age/Grade: 

I am 11 years old and in 6th grade.

Hobbies/interests:

Softball

How long have you been coming to CrossFit KOP: 

One year this summer.

What do you like best about coming to the gym:

Exercising!

What is your favorite exercise or workout:

Running

What accomplishment in the gym or sports are you most proud of:

Clean and Jerking 36kg/79.2lbs

What do you want to accomplish in the gym this year: 

Increasing my snatch PR

What are your long term goals in the gym or in sports:
To keep doing them!

CrossFit Kids Athlete Spotlight: Johnathan B.

Name:

Johnathan B.

Age/Grade: 

I am 14 years old and in 9th grade.

Hobbies/interests:

CrossFit, Wrestling & Boxing.

How long have you been coming to CrossFit KOP: 

Since November of 2016.

What do you like best about coming to the gym:

Coming to the gym gives me something to do, like my mom says "get off the streets."

What is your favorite exercise or workout:

I like deadlifts and bar muscle ups.

What accomplishment in the gym or sports are you most proud of:

Deadlifting 270, getting my first bar muscle up, competing in the CrossFit Open and in Weightlifting meets. 

What do you want to accomplish in the gym this year: 

Consistent bar muscle ups, learn butterfly pull ups, deadlift 300lbs.

What are your long term goals in the gym or in sports:
Beat Coach Steph's best deadlift before I finish high school.

Kids

Warm up: 

CrossFit Baseball 

(3 box jumps, 5 squats, 1 skin the cat, 10 jumping jacks)

Skill Focus:

Wall Ball

WOD:

8 Rounds for time of

5 wall balls

5 burpees 

Game: 

Pac-Man