Friday, June 29, 2012
Vanguard School
Summer CrossFit Program
Kick up toe touch
Box Jump Warm-up
Thursday, June 28, 2012
Game:
Musical Med Balls!!
Kids Pull-up Progression
Forward Rolls
Move the Castle
Skill:
Pull-up
Focus:
Deadlift
Warm up:
Roll-Run-Crawl-Run
Jump Run
WOD:
AMRAP in 4
5 Rolling Burpees
Angry Gorilla walk
5 Pull-ups
Game:
Move the Castle
Sunday, June 24, 2012
Warm Up:
Partner med ball fun
Skill:
Pull-up
WOD:
AMRAP in 10 minutes
3 Forward Rolls
5 Push-ups
7 Box Jumps
Post Wod Discussion:
Synonyms for constantly varied- high- intensity- functional- movement.
Thursday, June 21, 2012
Steve's Club Kids
Warm Up:
Dynamic Agility Ladder
Skill:
Skin the Cat
Superman
Hollow Rock
WOD:
AMRAP in 7 minutes
5 Burpees
10 Thrusters
We love our new Kid Pull-up bars!
CrossFit Kids:
Warm Up:
Double Dutch
Agility Ladder
Skill:
Squat
WOD:
AMRAP in 8 minutes
Ascending ladder of
WallBalls
AbMat Sit ups
Kettlebell Swings
CrossFit KoP Teens
Tuesday, June 19, 2012
Vivien squats in Utah on vacation!
CrossFit KoP Teens
Sunday, June 17, 2012
CrossFit Kids:
Warm Up:
Tabata Jump Rope
WOD:
AMRAP in 10 minutes
10 Box Jumps
10 Wall Balls
Sidewalk Sprint
Game:
Surprise!
Friday, June 15, 2012
CrossFit KoP Teens
Thursday, June 14, 2012
Warm up:
Dynamic Drills
WoD:
30 Situps
25 FS
20 Toes to KB
15 KBS
10 MBC
Max Static Hold on Rings
Game:
Mat Attack
CrossFit KoP Teens
Warm Up:
Animal Relay & Monkey Hangs
Skill:
Squat
Burpee
Grasshopper
Press
Tuck Jump
Push up
WOD:
Mat Attack
Game:
Musical Animal MedBalls
Monday, June 11, 2012
Dynamic warm up
WOD:
Mat Attack
Each mat completed= 1 point
Cash Out:
Tire flips & sled drags
Thursday, June 7, 2012
CrossFit Kids - Teens
Teams of two complete:
Row to shore-500M row
Ascend the cliff-4 rope climbs (or 12 pulls)
Attack the objective-50 burpees and 50 wall balls
Extract the wounded-200M Farmers Walk
Descend the cliff- 4 rope climbs (12 pulls)
Extraction-500M row
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