Thursday, December 19, 2013

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

Tuesday, December 17, 2013

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

Thursday, December 12, 2013

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




Tuesday, December 3, 2013

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

Sunday, November 24, 2013

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

Wednesday, November 20, 2013

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

Sunday, November 17, 2013

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

Thursday, November 14, 2013

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

Tuesday, November 12, 2013

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

Tuesday, November 5, 2013

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

Sunday, November 3, 2013

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

Monday, October 28, 2013

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

Friday, October 25, 2013

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

Thursday, October 24, 2013

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

Tuesday, October 22, 2013

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

Friday, October 18, 2013

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

Tuesday, October 15, 2013

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

Friday, October 11, 2013

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

Tuesday, October 8, 2013

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

Thursday, October 3, 2013

CrossFit Kids




Skill: box jump 
 WOD: EMOM ladder Box jump and push press 
 Game: Fruit monster

Wednesday, October 2, 2013

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
  

Tuesday, October 1, 2013

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

Monday, September 30, 2013

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

Sunday, September 29, 2013

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

Wednesday, September 25, 2013

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

Tuesday, September 24, 2013

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

Sunday, September 22, 2013

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

Friday, September 20, 2013

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
 

Thursday, September 19, 2013

CrossFit Kids

Warm up: 
Ball runs

Skill: 
Thruster

Wod: 
Team station rotation
Sled, burpee, thruster, rest

Game: 
Duck Duck Goose

Lesson: 
Macronutrients

Wednesday, September 18, 2013

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

Tuesday, September 17, 2013

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

Thursday, September 12, 2013

CrossFit Kids

Warm up: 
Musical Med Balls 

Skillwork: 
Deadlift 

WOD: 
4 rounds: 8 pushups 12 deadlifts 

Game: 
Sharks and Minnows

Tuesday, September 10, 2013

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

Friday, September 6, 2013

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

Wednesday, August 28, 2013

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

Tuesday, August 27, 2013

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

Monday, August 26, 2013

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

Thursday, August 22, 2013

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

Wednesday, August 21, 2013

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

Tuesday, August 20, 2013

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