Sunday, October 28, 2012

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!!!!

Thursday, October 25, 2012

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

Tuesday, October 23, 2012

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.

Sunday, October 21, 2012

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)

Thursday, October 18, 2012

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

Tuesday, October 16, 2012

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

Monday, October 15, 2012

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!

Sunday, October 14, 2012

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! 

Thursday, October 11, 2012

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

Tuesday, October 9, 2012

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

Sunday, October 7, 2012

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