Sunday, September 30, 2012

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:

Thursday, September 27, 2012

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

Tuesday, September 25, 2012

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

Sunday, September 23, 2012

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.

Thursday, September 20, 2012

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

Tuesday, September 18, 2012

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

Sunday, September 16, 2012

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

Thursday, September 13, 2012

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

Tuesday, September 11, 2012

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

Sunday, September 9, 2012

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!

Friday, September 7, 2012

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

Thursday, September 6, 2012

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




Tuesday, September 4, 2012

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