CrossFit Kids Halloween!

 

 

During the warm up today, Coach Steph suddenly got a phone call.  It was the White House calling, enlisting the class in help defeating a Zombie attack.  Instructions which had been placed in the mailbox, had to be followed exactly by the athletes. 

 

1) Go to the closet and get the sledgehammers, they are magical.  They will protect you from the Zombies.  You must not let them touch the ground. 

 

2) Run to the big tire.  Destroy as many zombies as possible in 2 minutes with sledgehammer hits.

 

3) Run to the river.  Destroy as many zombies as possible in 2 minutes with stump jumps.

 

4)  Run to the other side of the gyms parking lot, under the bridge.  Destroy as many zombies as possible in 2 minutes with squats.

 

5) Run back to the gym, Zombies are entering through the roof.  Climb the cargo net to destroy them.

 

6) You now must bury the zombies you have destroyed in 2 minutes using barbell shovels. 

 

7) Congratulations you have saved the United States from Zombie Apocalypse. Thank you CrossFit Kids!

 

We are pleased to report the class was successful at completing this most important class and even had time for a game of freeze tag!!

 

Happy Halloween!!!!

CrossFit Teens

Warm Up:

Obstacle Course

Skill:

Push Jerk

WOD:

AMRAP in 8 Minutes

10 Push Jerk

15 Burpees

CrossFit Kids - Cubs

Happy Halloween!

Warm Up:

Birthday Burpees - Chloe - 2 & Agility Ladder

Skill:

 Ring work- Skin the Cat

WOD:

Corn Maze

Pumpkin Patch

Game:

Finding Nemo

CrossFit Kids

Warm up: 

Agility ladder/squats/forward rolls

Skill: 

Med ball clean from the ground

WOD:  

Partner amrap in 8mins
20 wall balls, 18 toes to bar, 16 paralette dips

Cash out:  

Max box jumps in 3 mins

Vanguard School

Warm Up:

Obstacle Course

Skill:

Angry Gorilla

Sit up

WOD:
AMRAP in 7 minutes:

10 AB Mat Sit ups

10 Angry Gorilla AB Mat pic ups

10 Squats

Game:

Halloween Monster

SAT Prep

Do you know the answer?

CrossFit Teens

Warm up:

Jog

Cartwheel-->BearCrawl-->Broad Jump

Overhead Ball toss

Skill:

Deadlift

WOD:

Partner Wod:

One athlete lunges 50 feet & one completes 3 Deads, 6 Burpees, 12 Sit ups. Rotate when athlete one completes the lunges. Work for three minutes rest one, 3 consecutive intervals.

CrossFit Kids

Warm Up: 

Plate Races

Skill: 

Med Ball Clean Wall Drill

WOD: 

AMRAP in 12 minutes

Bear Crawl Between Cones, 7 Med Ball Cleans, Crab Walk Between Cones, 7 Ring Rows

Game: 

Integrity Tag (every time you are tagged you must right an example of integrity on the board)

CrossFit Kids

Warm Up:

Tabata Jump Rope/Squat

Skill:

Front Squat

WoD:

10 Front Squats

2 Cartwheels or 2 forward rolls

10 Lateral jumps

Skill:

Cargo Net Climb

CrossFit Kids

Warm Up:

Squats and jump rope

Skill:

Push Press

WOD:

5 Push Press

Run with ball overhead

5 lateral jumps

Game:

Halloween Monster

CrossFit Teens

Warm Up:

Relay=Squat/FS Game

Monkey Bars, Bear Crawl, High knee skip

Skill:

Pull-up

Front Squat

WOD:

AMRAP in 13 minutes 

200M Run

10 Front Squats

10 Sit ups

CrossFit Teens

Warm Up:

400M Run

45 second team compeition

Box Jump, Push up, Squat, Burpee, Jump Rope

400M Run

WOD:

3 rounds of :30 second intervals

Box Jump, Push up, Squat, Burpee, Jump Rope

Game:

Plank Wars

Results:
Candy Corn = 20
Oreos = 15

Vanguard School

Warm Up:

Obstacle Course

 

Skill:

Push Press

 

WOD:

Team Relay (AMRAP in 8 minutes)

5 Push Press

run

5 Lateral Jumps over cones

run 

5 Push ups

tag partner 

 

Game:

Dodgeball

Game

Athlete of the Month

Greg

Age: 13

Grade: 8th

 

Hobbies? Crossfit, track, drawing, reading

 

What do you want to be when you grow up? E/R Dr.

 

How long have you been CrossFitting? Since January, 2012

 

Favorite CrossFit Exercise?  Deadlift

 

Least favorite CrossFit exercise? SlamBall situps

 

Best WOD, Game, or memory at CrossFit King of Prussia? Best WOD would be doing 5 rds of front squats/runnning 400 meters, favorite memory would be pr'ing my deadlift (145#)

 

What do you want to get better at? Cleans, cause I always forget to open my hips!

Advanced Kids

Warm up: 
Med ball throw and squat race

Skill:  
Headers into Squat (at the bottom of the squat athletes had to give an example of integrity)

WOD:  
Team AMRAP-  1 Med ball Clean and Toss per person, then one team member runs the loop.  Alternate who runs loop each round.

Game: 
Freeze Tag

Cash out: 
The class used the last few minutes to pick up litter around the water front area where we had our class.  Integrity is putting your trash in the trash can, instead of on the ground! 

CrossFit Kids

Warm Up: 

Halloween Relay: 

Deadbody Rolls, Pumkin Pick Up, Frankenstien Walk, Skin the Black Cat

Skill:  

Plate Drops

WOD: 

AMRAP in 9 minutes: 

5 Box jumps, 7 Hang Cleans, 9 push ups

Game: 

Musical Medballs

CrossFit Teens

Warm Up:
Rowing:

Skill:
The Jerk

AMRAP in 10 minutes:
15 Push Jerks
15 Air Squats

CrossFit Teens

Warm Up:
Gymnastic skills,
fwd rolls, handstands, cartwheels etc....

Skill
Thruster (DB)
Pull up

WOD:
DB FRAN
21-15-9 

Thrusters

Pull-ups

CrossFit Kids

Warm up:

station rotation

Skill:

Headers

WOD:

AMRAP in 10mins

7 hang cleans, 7 handstand kick ups, 7 sit-ups

Lesson:

integrity with friends and family

Game:

nukem volley ball