Vanguard School Summer CrossFit Program

 Kick up toe touch

Box Jump Warm-up

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

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.

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

Vivien squats in Utah on vacation!

 CrossFit KoP Teens

CrossFit Kids:

Warm Up: 

Tabata Jump Rope

WOD: 

AMRAP in 10 minutes

10 Box Jumps

10 Wall Balls

Sidewalk Sprint

Game:

Surprise!

 CrossFit KoP Teens

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

Dynamic warm up
WOD: 

Mat Attack
Each mat completed= 1 point
Cash Out: 

Tire flips & sled drags

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