CrossFit Teens

Warm Up:

Row 500M

WallBalls

Run 400M

Skill:

MedBall Clean

WOD:

3 Rounds of 1:00 Minute Station Rotation at the following stations

Battle Ropes

MBC

Burpee

Wallball

Push-up

Row

Game:

Tug-of-War

Kids love CrossFit KoP!

CrossFit Kids

Warm Up:

Baby Baby...

Skill:

Skin the Cat

WOD:

Burpee Handstand Obstacle Course in 5 minutes

Game:

Duck Duck Goose

CrossFit Kids

Warm Up:

Run

Agility Skills and Rolls

Skill:

Push Press

WOD:

AMRAP in 5 minutes

5 Burpee Box Jumps

Bear Crawl

10 DB Push Press

Bear Crawl

Skill:

Rope Climbs

CrossFit Teens

Warm Up:

Run 400Meters

Army Crawl -->Bear Crawl-->Forward Roll-->Balance Beam

Skill:

HandStands

and 

Hang Power Snatch

WOD:

AMRAP in 12 minutes

6 Hang Power Snatch

12 Wallballs

Run 150M run

CrossFit Kids Preschool

CrossFit Teens

Warm Up: 

Run 400M and agility drills

Skill: 

Pull Up

Strength: 

Deadlift

WOD: 

AMRAP in 7 minutes 

Teams of two complete the following, 1 athlete climbs cargo net while other Deadlifts. Score is total of deadlift repitions in 7 minutes.

Results:

Charly 85 x6

Daniel 85 x6

Andrea 55 x 1

Josh 66 x 5

Andrea & Josh 77 reps at 35/26#

Charly & Daniel 136 reps at 53#

CrossFit Kids

Warm Up:

Agility Ladder

Skill:

Squat & Kettlebell swing

WOD:

AMRAP in 7 

Teams of 3 

KBS

Prowler Push

Squat

Cash Out:

Max height box jump

CrossFit Kids Preschool

Skill: 

Squat

Warm Up:

Obstacle Course

WOD:

Squat and Run

Game:

Hide and Seek

CrossFit Kids

 

 

Warm Up: 

Agility Ladder

 

WOD:

Team of 4 completes the following with 2 athletes working at a time. Each team member had their own 10-20# sandbag.

4 Rounds of:

50 Front Squats

50 Sumo Deadlifts

Team sprints between movement stations, tossing sandbags over obstacle (coach Steph's car!)

 

Cash Out:  

Big Jump Rope!

CrossFit Teens

Warm Up:

Jump Rope

Skill:

Double Dutch/Fat Rope

WOD:

AMRAP in 12 minutes of:

5 Knees to Elbows

Lunge 50 feet

Farmers Carry 50 feet

CrossFit Kids

CrossFit Kids

CrossFit Teens

Warm Up:

500M Row

Team Relay Race

Bear Crawl

Wheelbarrow Race

Partner Carry

Sprint

Skill:

Pull-up

WOD:

"Brayden"

AMRAP in 14 

14 KBS

14 WallBalls

"Happy Birthday Brayden!"

14 Burpees

CrossFit Kids Preschool

CrossFit Kids

 

Warm up: 

2 Minute station rotation: 

Row/Jump Rope/Cargo Net/Rings

 

WOD: 

Partner AMRAP in 10 minutes:

15 deadlifts are completed by one partner, while the other holds a handstand or plank.  Deadlifts can only be complete while partner is actively holding the handstand/plank.

 

Game:

Athletes Choice

Vanguard School Summer Program

Warm up:

Dynamic Drills

WOD:
CrossFit Baseball

Game:

Dodgeball

CrossFit Teens

Warm Up:

CrossFit Baseball

Skill:

HandStand

WOD:

Diane

21-15-9 

Deadlifts

Handstands/Handstand Pushups

Mobility

CrossFit Kids

Warm Up:

Obstacle Course

Skill:

Pull Up

WOD:

AMRAP in 5 minutes

1 Pullup (increasing each round)

5 Box Jumps

Run

5 Squats

Game:

Sponge Relay