CrossFit Kids

 

Warm Up:

Team Ball Toss Rotation

2 Teams rotate through sit ups, squats, lateral jumps and a ball toss into an upside down box. When time is called the teams must do as  many burpees as the opposite team scored in ball tosses.

Skill: 
Kettlebell Swings

WOD:

AMRAP

5 Double Jump Burpees

15 Kettlebell Swings

Game:

3,2,1...ups! 

CrossFit Teens

Warm Up:
Dynamic agility drills (Ladder)

Skill:
Front Squat

WOD:
AMRAP in 12
10 Sit ups
10 Front squats
200 Meter Run

CrossFit Kids "Cubs"

Warmup: 

Obstacle Course 

Skill: What's for Dinner - nutrition lesson. Draw picture of a balanced/healthy dinner 

WOD: 

Baseball (modified) 

Home: 

Rope Pull 1st: 5 squats 2nd: 5 press 3rd: 5 pushups 

Game: 

Baby Baby Catch

CrossFit Kids Teens

Warm Up:
Relay Races
Run
Bear crawl
Crabwalk
Broad Jump
Carwheel

Skill:
Knees to Elbows

WOD:
CFBaseball
Hit- fwd roll
1st Squats
2nd mountain climber
3rd KTE
Home- V-up

CrossFit KoP Kids

Warm Up: 

Animal Shuttle Runs (ie bear crawl to come one, run back, bar crawl to cone two run back, bear crawl to come three, run back) 

WOD: 

AMRAP in 10minutes 10 Slam Ball Sit Ups Run 60m Forwards Run 60m Backwards Game: 

Macronutrient Game: 

Tag Every time someone gets tagged by the person that is 'it' they have to write a food under the correct macronutrient before continuing play.

CrossFit KoP Kids

Warm Up:

Agility Ladder

Skill:

Air Squat

TEAM WOD:

Sled Pull

Kettlebell Swing

Air Squat

CrossFit Kids

CrossFit KoP Teens

Warm up:

800 Meter Indian Run

Dynamic Drills

Skill:

SumoDeadlift High Pull

WOD:

AMRAP in 12

200M Run

10 SDLHP

5 Burpees

CrossFit KoP Teens

Warm up:

Agility Ladder

Paralette Jump

Skill:

Paralette Pass Through

WOD:

AMRAP in 10 minutes

Teams of three complete 

Pass throughs

Crab Walk

Med Ball Clean

CrossFit KoP Kids

Warm Up:

200m Run, Plank Relay

 

Skill: 

Dip-Shrug-Drop-Stand

 

WOD:

AMRAP in 11m

10 Hang Cleans

lunge between cones

10 Paralette Dips

lunge between cones

 

Game: 

Equipment Wars

CrossFit KoP Kids

Warm Up:

"Call me Maybe"

(obstacle course, burpee on "Call me Maybe")

Skill:

Goblet Squat (using dodge ball)

WOD:

Hay Bale

Water for Animals

Jump the Cow Flop

Game:

Ranchers and Cow Tippers

CrossFit Advanced Kids

Warm up:
90s station rotation
Airdyne/jump rope/box jump/rope climb

WOD:
8 to 1 deadlifts and jump rope (su or du) +10
(ie 8 deadlifts, 18 jump ropes, 7 deadlifts, 17 jump ropes...)

Skill: 

Wall climb

CrossFit KoP Teens

Dynamic Warm Up

Skill:

Monkey Hangs

Wall Ascents

WOD:

AMRAP in 10 minutes

30 Single Unders

20 Squats

10 Burpees

CrossFit KoP Teens

 ...and Study

Warm Up:

Relay Races

Run

Bear Crawl

Skip

Crab Walk

Skill:

Handstand skill

WOD:

AMRAP in 7 minutes:

10 Deadlifts

10 Push-ups

CrossFit KoP - Advanced Kids

Warm up: 

baby, baby, baby...squat!

WOD: 

AMRAP in 10mins
3 cartwheels, 6 front squats, 9 calories on rower

Game: 

Soccer!

CrossFit KoP Advanced Kids

Warm up: 

Get to know you- athletes answer a question by moving a certain amount of times towards the coach.  For example: how many pets do you have? Do that many broad jumps!

WOD: 

Partner Kellita 

Partners complete 3 rounds of Kelly. 

400m run, 30 box jumps, 30 wall balls

Only 1 athlete working at a time except the run is a 200m ran together. 

Skill: 

jump rope

CrossFit KoP Teens

Warm Up:

Run 400M

Station Rotation, 250M row, Squat, Push-up, Jumping Jack

Skill:

Rope Climb

Partner AMRAP in 12:

Alternating work

5 burpees

10 box jumps

switch partners

CrossFit KoP Kids

CrossFit Teens

Warm Up:

Agility ladders 

 

Skill:

Push Press

 

WOD:

3 Rounds for time of:

15 DB Push Press

15 Sit ups

400 Meter Run

Game:

Dodgeball