CrossFit Kids

CrossFit Kids

Warm up: 

Obstacle course

Wod:
50 single unders
Then 3 rounds of
5 burpees
10 air squats
15 mountain climber
Then
50 single unders

Skill:
Split jerk

Game: 

Big jump rope

CrossFit Kids

Warm up:

Jump Rope Freeze

Skill work:

Front Squat

WOD:

3 rounds:

15 kettlebell swings

50 single unders

rest 1 minute

Game:

Snowball Tag

CrossFit Kids

Warm up: 

Over under relay & 1,2,3 up!

Wod: 

Amrap in 10mins
15 kettlebell swings
30 single unders
30 sec rest

Skill: 

Front squat

Game: 

Dodge ball

CrossFit Kids

CrossFit Kids

Warm up: 

Station Rotation

2x30 sec each

Rope

Slam balls

burpees

squats

jumping jacks

Skill work: 

Forward Rolls

WOD:

6 minute infinity ladder:

slam balls

burpees

Game: 

Fruit Monster

Intergenerational WOD

CrossFit King of Prussia members and their kids participated in a special intergenerational WOD this past Saturday. There were lots of laughs, lots of fun and memories created to fuel life long fitness!!

Warm up: 

Oh Baby Obstacle Course

WOD: 

As many cards as possible in 15 minutes.
Face cards:
Ace= 1 forward roll for each team member
Jack= 1 50ft buddy carry
Queen= 1 skin the cat per team member
King= 1 300ft sprint as a team
Number cards (#=reps for each team member)
Spade= pull ups
Club= burpee partner jump over
Heart= box jumps
Diamond= squat tosses

Cash out: 

3 minutes of play at each station; tumble mats, rings, monkey bars, ropes, cargo net

CrossFit Kids

Warm Up: 

Obstacle course including slolom run, frog jumps, bear crawls/crab walk and high skips.

Skillwork: 

Push press

WOD: 

6 minute infinity ladder: kettlebell swing and push press

Game: 

Dodgeball

CrossFit Kids

Warm up:

3 rounds

10 SU

10 BJ

sprint to cone and back

 

WOD: 

AMRAP in 6

10 precisions broad jumps

10 rr

10 vertical jumps to tape

 

Skill:

Pull up

 

Game:

CF Baseball

CrossFit Kids

Warm up: 

CrossFit rock, paper, scissors & tic tac toe

WOD:  

"7X"
AMRAP in 7 mins of
7x1= 7 Russian  twists
7x2= 14 front squats
7x3= 21 single unders

Skill: 

Rope climb

Game: 

Dodgeball

CrossFit Kids

Warm Up:

Stations (each child picked a station of their choice)

-Jump Rope

-Med Ball Throws

-Box Jumps

-Jumping Jacks

-Push up

Skillwork: 

Push Jerk

WOD:

AMRAP 5 minutes

Partner WOD

10 deadlifts while partner holds a handstand or stinkbug

Game:

Sun Tag

CrossFit Kids

Warm Up:

Relay races

Skillwork:

Jumping (lateral, vertical, box)

WOD: 

AMRAP in 4 minutes:

3 Double jump burpees

5 Thrusters

Game:

Farmers and Lumberjacks

CrossFit Kids

Warm Up:

Obstacle course.

Skillwork:

Front Squat

Halloween WOD:

AMRAP in 5 minutes:

10 pumpkin tosses (med ball throws to the wall)

2 skin the black cats 

Game:

One-on-one dodgeball

If hit: 3 front squats or 3 med ball slams/tosses

Youth Olympic Lifting Program

This Sunday CrossFit KOP hosted the first class of a new Youth Olympic Lifting Program.  The program, which is run by Coach Paul and Steph, will culminate in the kids participating in a sanctioned weightlifting meet at the end of January. 

Some of the youth participating are only able to do so with a scholarship through our Steve's Club. In addition to the cost for the program, the kids will also need to pay costs associated with the meet.   We are looking for individuals or groups to sponsor a young person for the cost of the program ($280) and/or the cost of the meet ($65) or even just a portion of these costs.

Also, If you know anyone ages 12-19 that might be interesting in the program, its not to late to sign up!

To sponsor one of our youth or for more information contact Steph at coachstephvincent@gmail.com. 

CrossFit Teens

Warm Up: 

Run, Dynamic Warm-up

Skill: 

Double Unders/ Twofer Wall Balls

Wod:

7 Rounds

12 Jumping Pull-Ups/Pull Ups

12 Wallballs/Twofer Wallballs (Austin/Carter)

50 Single Unders/Double Unders

Rest 1:1

CrossFit Kids

Warm Up: 

Playing Card Relay

WOD: 

Team Completes 3 Rounds with a Medball of

10 Twists and Touch, 10 Squat and Toss, 1 shuttle sprint

1 repetition is complete one entire team competes the movement

Skill:

handstand

CrossFit Teens

Warm Up: 

Run, Dynamic Warm-up

Skill: 

Double Unders/ Twofer Wall Balls

Wod:

7 Rounds

12 Jumping Pull-Ups/Pull Ups

12 Wallballs/Twofer Wallballs (Austin/Carter)

50 Single Unders/Double Unders

Rest 1:1

CrossFit Kids

Warm up:

Kids created obstacle course

Skill work:

Bench Press

WOD:

1 minute each station -2rounds

Box jump

Burpees

Sit ups

Med ball toss

Rest

Game: 

Bombardment

CrossFit Kids

Warm Up: 

Get to know you burpees Class runs or does another movement around the gym until the coach asks a question like, "How many pets do you have?" at which point the class stops and responds in burpees before continuing around the gym. 

WOD: 

Grace Under Fire 5 Rounds of 5 hang power cleans, 5 push jerks, 5 shots to knock down a cone with a medball 

Game: 

CrossFit Word Guess Coach writes blank space for a CrossFit related word. Kids take turns guessing letters. If they guess a letter and its not in the word they have to perform a movement for a certain number of rest. When someone guesses the word, the rest of the group has to do the movement. Change movement each word played.

CrossFit Kids

Warm Up: 

 Obstacle Course 

 Skill: 

 Cartwheel 

 WOD: 

5min AMRAP 1 cart wheel or forward roll 2 shuttle sprints 3 burpees 

Game: 

 Over Under Team stands in a line. The first person passes the ball over their head and the second passes the ball under. when the ball gets to the end of the line that person runs it to the front. When the original person gets back in front the race is over. Teams can race each other or try to beat their best time

CrossFit Kids

Warm Up: 

Agility Ladder

Lesson: 

What is integrity?

WOD:
Partner AMRAP in 8 minutes
10 Med Ball Tosses
20 Air squats

Skill: 

Rings and Rope

CrossFit Kids

Warm up:
50 SU
25m row
10 situps
5 box jumps

Work out:
1 min each station 2 x
jump rope
box jump
situps
row
rest

Game:
Gladiator

CrossFit Kids

Warm up:

Obstacle relay:

agility ladder

sprint

slam balls

bear crawls

high skips

Skillwork:

Deadlift

WOD:

2 rounds of 30 second rotation (ran out of time for the 3rd round, wanted to get to game)

burpee

toes 2 bar

jump rope

ring rows

row

rest

Game:

Color Tag

CrossFit Teens

Warm Up: 

Dynamic Warm Up/Row

Skill: Double Unders

WOD:

Split-Annie

25-20-15-10-5

Double Unders

Sit-Ups

Rest 2 min.

25-20-15-10-5

Double Unders

Sit-Ups

CrossFit Teens

Warm Up: 

Rowing Relay

Skill: 

Pull-Ups

Strength: 

5x10 Russian Swings

WOD: 

10 Rounds of Cindy

CrossFit Teens

Warm Up:

800m Run

Dynamic Warm Up

Skill: 

Deadlift

Conditioning:

1) 3 Rounds

15 Split Sit Ups

50 Wall Runs

Wod: 

1) 7min AMRAP

3 Deadlifts

5 Push-Ups

7 Russian Swings

CrossFit Kids

Skill: box jump 

 WOD: EMOM ladder Box jump and push press 

 Game: Fruit monster

CrossFit Teens

Warm Up: 

•Dynamic Warm Up

Stength: 

• 3x10 Back Squat

•5x10 Russian KBS

Conditioning:

• 3 Rounds

10 Split Med-Ball Sit Ups

50 Ab Cycles

WOD:

•Relay Races/Station Rotation

  •DB Hang Clean & Jerk

  •SlamBalls

  •Burpees

  

CrossFit Kids

Warm Up: 

Slam Ball Relay (worked better in my mind in the beginning, but quickly modified! :) )

WOD: 

AMRAP in 7 minutes

1 run

3 farmer walks

5 slam balls

Game:

Musical Tag

CrossFit Kids

Warm up:

2 rounds

25 SU

10 squats

5 pushups

1 burpess

 

WOD:

1 Sled drag = 75# (50m)

5 pushups

50 SU

rest 1 min then repeat for 3 rounds

round 1 = 1:51

2 - 1:57

3- 1:49

 

Skill:

Shoulder Press 2x5

CrossFit Kids

Warm up: 

Agility ladder

WoD:

Mixed tabatas: round 1 burpee/plank hold, round 2 box
jump/sit-up, round 3 kettlebell swing/air squat

Skill:

Yoga

CrossFit Teens

Warm Up:

Run 400m

Dynamic Warm Up

3 Rounds

5 Pull-Ups

10 Wall-Balls

5 Box Jumps

WOD:

15min EMOM

1 Med-Ball Clean

1 Box Jump

2 Med Ball Clean

2 Box Jump 

3.....

3..... Etc.

Then.....

3 Rounds 

15 Split-Sit-Ups

15 Plank Reaches

CrossFit Kids

Warm Up: 

Med Ball Relays

 

WOD: 

2rounds, 1 minute at each station: Battle Ropes, Wall Slams, Sit-ups, Kettlebell Swings, Burpees, Rest

 

Skill: 

Shoulder Press

 

Game: 

Red Light Green Light

CrossFit Kids

Warm up:

Musical med balls

WOD: 

AMRAP in 7
1-cargo climb
2-burpess
3-goblet squats
4-sit ups
5 tuck jumps

Skill: 

Pull ups

Game: 

Obstacle course
army crawl under net, animal crawl/walk to ball, 3 air squats, animal crawl/walk to box and 1 jumping pull up animal crawl to rope and 15 SU

CrossFit Teens

 

Warm Up: 

Relay Race

WOD:

5 Rounds for time of:

10 Wallballs (14#/20#) to a 9/10ft target

15 Push-ups

then

3 Rounds for time of:

10 Pull-ups

25 Air Squats

Results:

Abigail 9:00, 3:51

Austin 10:03, 3:05

Carter 8:50, 3:11

 

CrossFit Kids

Warm up: 

Ball runs

Skill: 

Thruster

Wod: 

Team station rotation
Sled, burpee, thruster, rest

Game: 

Duck Duck Goose

Lesson: 

Macronutrients

CrossFit Teens

Warm Up: 

Row, Wall Climbs

Skill: 

Rope Climbs

WOD: 

Kids Choice... They were ambitious.

15-20 min AMRAP

1 Rope Climb

2 Wall Climbs

3 Burpees

4 Box Jumps 24/30

5 DB Front Squats #15/25

Results:

Abigail 6 2/5

Daniel 6.05

Austin 7

Carter 6

CrossFit Kids

Warm up: 

kid created obstacle course

WOD: 

partner amrap in 8 minutes, one partner working at a time, 2 forward rolls, 10 kettlebell swings, 20 single unders

Skill focus: 

push jerk

Game: 

freeze tag

CrossFit Kids

Warm up: 

Musical Med Balls 

Skillwork: 

Deadlift 

WOD: 

4 rounds: 8 pushups 12 deadlifts 

Game: 

Sharks and Minnows

CrossFit Kids

Warm Up:  

We did a relay warm up that included dynamic stretches and movements.

Skillwork: 

We worked on shoulder press and kettlebell swings today.

WOD:

5 rounds of:

10 shoulder press

10 kettlebell swings

Game: 

Kids Choice --- Fruit Monster

CrossFit Kids

Warm up:

Design an obstacle course:

We included the agility ladder, burpees, side shuffle, squats, jumping jacks and 5 second bar hangs.

Skillwork: 

Pull up progressions 

WOD: 

AMRAP in 5 minutes

5 thrusters

10 squats

15 jumping jacks

Game: 

CF dodgeball

CrossFit Teens

Warm Up: 

Row, Dynamic Warm Up

WOD:

25min AMRAP

400m Run

21 KBS #35

12 Pull-Ups

Results:

Abby 4 Band

Becca 5 Band

Jordan 4 Band

CrossFit Kids

Warm up: 

Ball toss relays

Skill focus: 

Toes to bar

WoD:

100 single unders then 5 rounds of 5 toes to bar, 10 squats then 100 single unders.

Cash out: 

Max ball toss in box in 90sec

CrossFit Teens

Warm Up: 

Row 500m Sprint

Dynamic Warm Up

Skill: Rope Climbs

WOD:

12-9-6-3

DB Clusters

Burpees

Then.....

Kids Make Up WOD 

AMRAP in 10

5 Wallballs

10 Air Squats

15 Sit-Ups

CrossFit Kids

Warm up:
1 round of tabatas, followed by 30 sec of single unders

WOD:
Storm the Castle

2 kids rowing 1 runs the course.
Swing over the moat, log roll to bridge, army crawl under bridge, run the rolling hills (different sized boxs) bear crawl to castle.

Skill: 

Shoulder press

CrossFit Kids

CrossFit Kids

Warm Up: 

Agility Ladder

Skill Focus: 

Shoulder Press

WOD: 

Teams complete a 10 minute AMRAP of

Shoulder Press, Walking Lunge, Burpees. Score is total Burpees and Shoulder Press  

Athletes Choice: 

Musical Medballs or Jump Rope Practice

CrossFit Teens

Warm Up: 

Row + Dynamic Stretch

Skill: 

Barbell Deadlift

WOD: 

Team of 3

40 Pull-ups

60 Wallballs

100ft Partner Carry +45/25

40 Box Jumps

60 Slamballs 

100ft Partner Carry +45/25

40 Deadlifts #135/95

60 Air Squats

100ft Partner Carry +45/25

Then immediately into...

Death by 10 Meters

Rounds of 5,6,7,8,9,10,15,17,19,21

CrossFit Kids

Warm Up: 

Dynamic Drills

SKill Focus: 

Kettlebell Swing

WOD: 

AMRAP in 10 Minutes

3 Tire Flips

Sand Bag Sprint

5 Kettlebell Swings

Game: 

Tire Goal Soccer