CrossFit "Bears"

 

Warm Up: 

Coach Says

 

Skill: 

Barbell Deadlift Setup

 

WOD: 

AMRAP in 10m

10 Deadlifts, 5 Bar Facing Burpees

 

Cash out: 

Jump Rope Practice

MLK Day of Service

Youth and Adult Members of CFKoP & family and friends are invited to participate in our Steve's Club King of Prussia MLK Day of Service Workout on Monday, January 21st at 12 Noon.  The workout will be in honor of the 27 people that lost there life on December 14, 2012 in the Sandy Hook Elementary School Shooting.  

In addition to the Workout, we will launch the "27 Acts of Kindness Challenge."  Participants commit to doing one act of kindness (no matter how small) starting on January 21st, through the month of February.  There will be a place to anonymously post your acts of kindnesses at the box. 

"The Sandy Hook 27"

27 Burpees

27 Pullups

27 Thrusters (55/75)

27 Box Jumps (21/25)

27 KB Swings (35/55)

27 Goblet Squats (35/55)

Quote:

"It is not what we are against, but what we are for that counts."

CrossFit KoP "Cubs"

Warm Up:

3 Squats-->Run

Obstacle Course

Skill:

Wall Walk

WOD:

5 Box Jumps

Run

5 Squats

Run

5 Push-ups

CrossFit KoP Teens

Warm Up:

DodgeBall

Skill:

Handstands

WOD:

3 Rounds for time of:

20 WallBalls

20 Deadlifts

Skill:

Max Height Box Jump

CrossFit KoP Kids

Warm Up: 

Agility Ladder & Forward Rolls

 

Skill: 

Deadlift

 

Value: 

Teamwork

 

WOD: 

10min Partner AMRAP

20 Stepups, 15 deadlifts, 10 Ring Rows

 

Cash Out: 

Kids Choice Tabata

Merry Christmas

Merry Christmas

REST DAY

CrossFit King of Prussia is CLOSED today.

CrossFit "Bears"

 

 

Warm Up: 

Reindeer Games

 

Skill: 

Hand Stands & Cart Wheels

 

WOD:

AMRAP in 8 minutes

20 Single Unders

1 Hand Stand

20 Single Unders
2 Forward Rolls

20 Single Unders

3 Cart Wheels

 

Skill Work: 

Rope Climb

 

Discussion: 

What do you want to improve on in 2013?

CrossFit Kids

 CrossFit Kids Holiday Party

 Nice Socks!!!

 Shuttle Sprint

 Box Jump

 

The WOD- Teams of two complete three minutes at each station for max repetitions!

Greg and Trey bring in the Win!!

 

 CrossFit KoP in Conjunction with the PAL- Celebration cake!

CrossFit "Cubs"

Warm Up:

Cargo Net-->Agility Ladder-->Speed Skaters--> Sand Bag Run

Skill:

Box Jump

WOD:

3 Rounds for time of:

5 Box Jumps

5 Air Squats

5 Angry Gorilla Sand Bag lifts

5 Push Ups

Game:

Finding Nemo!

Teens

Warm Up: 

(Relay) Forward Roll--> Bear Crawl --> Run (x5)

Skill:

Pull Up

WOD:

AMRAP in 10

10 MBC

10 Push-ups

Teens

Warm Up:

Wall Walk-->Agility Ladder

Skill:

Ring Hold

WOD:

50 DU/200 SU

21 Thrusters

21 Burpees

50 DU/200 SU

15 Thrusters

15 Burpees

50 DU/200 SU

9 Thrusters

9 Burpees

CrossFit Kids

Warm up: 

CrossFit DodgeBall

Skill: 

Pull up

WOD: 

Cindy or 1/2 Cindy

Lesson: 

When did you improve and what made it possible?

Skill cash out:  

Gymnastics on the rings

Cubs

Warm Up: 

Ball Toss Relay

Skill: 

Forward Roll

WOD: 

1-10 Squat and Elephant Trunk Swings, with one forward roll in between each round

Game: 

CrossFit Holiday List

Athletes had two minutes to collect objects that they thought a crossfitter would want for the holidays. After the 2 minutes were finished they had to name the objects and explain what they are used for. 

Teens

Warm Up: 

Ball Toss Relay

Skill: 

Forward Rolls & Handstand Forward Rolls

WOD: 

AMRAP in 15mins or Kettlebell Swings and Goblet Squats

Start with 1 rep of each, and then increase 1 rep each round. After each even number round do one forward roll.

Bears

Warm Up: 

Ball Toss Relay

Skill: 

Forward Roll

WOD: 

AMRAP in 10mins or Kettlebell Swings and Goblet Squats

Start with 1 rep of each, and then increase 1 rep each round. After each even number round do one forward roll.

Cash Out: 

Max Handstand Hold or Plank

CrossFit Kids- Cubs

Warm Up:

Elf Says

Skill:

Pull-up

WOD:

5 Pullups

5 Box Jumps

Bear Crawl

Game:

Finding Nemo

CrossFit Teens

Warm Up:

800 Meter Run

Dynamic Drills

Skill:

Toes to Bar

WOD:

3:00 minute intervals

Row

WallBall

Pull-up

Double Under

CrossFit Teens

Warm Up:

Roll-->Agility Ladder-->Box Jump

Skill:

Thruster

Pull Up

WOD 1:

CrossFit Baseball

Roll (hit)

10 Thrusters (1st Base)

crabwalk

10 Box Jumps (2nd Base)

10 Pull-ups (3rd Base)

10 V-Ups (home)

WOD:2 

AMRAP in 7 Minutes

Burpees!!!

 

CrossFit King of Prussia Kids Holiday Party!

Thursday, December 20th 6:30pm-8:30pm

We'll have a fun partner workout, followed by a party!

Come dressed in your best HOLIDAY OUTFIT &

you're welcome to bring some food to share!

Please RSVP to Coach Steph by December 17th

610-308-2507, Stephanie@radicalhateloss.com

CrossFit Kids

Warm-up: 

Indian run and Buddy races

Skill: 

handstand kick up

WOD:  

Partners complete 120 deadlifts Deadlifts can only be completed when a partner is holding either a Handstand  or a plank hold

Homework: 

The December value of the month is improvement, Think about what you would like to improve on in CrossFit.

CrossFit Kids

Warm Up: 

Run Arounds

Skill: 

Shoulder Press-->Push Press--> Push Jerk

WOD: 

AMRAP in 10mins

5 Push Jerk

10 Burpees

 

Cash Out: 

Teams of three, max lateral hops, 1 minute per athlete

CrossFit Kids

Warm Up:

Move the Castle

Skill:

Sumodeadlift High Pull

WOD:

5 Sumodeadlift High Pulls

Run 

5 Squats

Run

then:

Relay sprints

Game:

Finding Nemo

CrossFit Teens

Warm Up:

Relay

Run -->Bear Crawl-->Run-->Crab Walk-->Sliders

Skill:

Overhead Squat

Knees to Elbows

WOD:

AMRAP in 15 Minutes

Run 200Meters

10 Front Squats

5 Knees to Elbows

CrossFit Teens

Warm Up:

Mixed Tabata

4 rounds 

Jump Rope

Push up

Air Squat

Burpee

Skill:

Wall Walk Up

Sumo Deadlift High Pull

WOD:

10-1

SDLHP

KBS

Skill:

Wall Climb

Vanguard School

Warm Up:

Move the Castle

Skill:

Sumo Deadlift High Pull

WOD:

5 Sumodeadlift High pulls

Run

5 Squats

Run

Game:

Dodge Ball