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Flying Push-up and Clapping Push-up Challenge

Cone Wars!

Burpees & Kettlebell Swings

CrossFit Kids - Cubs!

CFKids - Bears:

Teams of Three complete the following for Reps (AMRAP in 10 minutes)
Lunge- Goblet Squat - Kettlebell Swing

Steve's Club CFKoP:

Teams of Three complete the following for Reps (AMRAP in 10 minutes)
Lunge- Burpee - Kettlebell Swing

Game:
Cone Wars

CFKoP Cubs

Steve's Club KoP
HSPU and Deadlifts

SC KoP & CFKids Bears:
Warm Up:
Wheel Barrow Races

Skill:
Handstand Push-up

WOD:
Dianne
21-15-9
Deadlifts
HSPU

Cash out:
5 Minute AMRAP
Slam Ball
Sprint/Fwd/Bkwd

CFKids Cubs:
Warm up:
Lava rock Jumps

Skill:
Squat
Burpee
Push Press

WOD:
Lava rock jumps
Squat
Burpee
Push Press

Game:
Freeze Ball

Warm up:
Burpee Madness Relay Race
Teams race relay style through a Tire flip burpee,sand bag burpee,box
jump burpee, & rolling burpee

Skill:
Front squat

WOD:
Death by Front Squat & BurpeeEach minute add one rep of each movement, until you can not completeall reps in the minute.

Lesson:
What did you accomplish in 2011? What do you wish toaccomplish in 2012?

Game:
Kids ChoiceShout out to all the athletes for working really hard on this WOD.Great pushes from all to complete as many rounds as possible. Tyjayand Kadrian completed 15 rounds! Kadrian was just one rep away fromfinishing 16! Way to go!

Warm Up:
Cone Wars
Teams fight to be the team with the most cones standing at the end of each round. Opposing team's cones may be knocked down only using your hands, without force.

Skill:
Shoulder Press

WOD:
10->1 Shoulder Press & Burpee Box Jumps

Cash Out:
Max Distance Precision Jump

The precision jump is a Parkour movement. It is a standing jump from a stationary position used to ‘jump from’ and ‘jump to’ a finite point with control and balance. Athletes must not only make the distance of the jump but land and stand with stability.

Congrats to the best jumpers of the day:

Steve's Club: Kadrian 81" and Evan 74"

Kids: Andrew & Sophia 49"

Warm up:
30 Second Drills

Skill:
Plank/Stinkbug/Handstand

WOD:
AMRAP in ??
10 Squats
Roving Plank Walk
30 Single Unders

Cash out:
5 Rounds for time of:
10 Abmat sit-ups
Sprint

CrossFit KoP Kids -
Cubs:

Warm up:
Hungry Hippos

Skill:
Push up

Focus:
Jump Ropw

WOD:

AMRAP in ??
2 Single Unders
2 Box Jumps
Run
3 Box Jumps
5 Squats

CrossFit KoP Kids
Bears:

Warm Up: Hungry Hippos
Kids stationed at corners of gym, give them a way to get into the
center (bear walk, crab walk, bunny hop etc- can even say 5 squats
then run) Release a few colored balls into the center and yell GO
they scamble to get the balls. Do several rounds. they can keep
track of their total ball collecting to see who the winner is.

Skill:
Deadlift


WOD:
teams of 3- AMRAP in 12min (or less if need be):
One person rows, one person deadlifts, one person farmers walk 100m
switch when farmers walk complete.

Lesson:
What does it mean to be strong?