CrossFit Teens

 Beach Assult:

Teams or 2 or 3 complete the following

1000 Meter Row

5 Rope Climbs

100 Burpees

100 WallBalls

200M Farmers Carry

5 Rope Climbs

1000 Meter Row

 Results:

CrossFit Kids

Warm up: 

Dynamic drills

Skill focus: 

Pull ups

WOD: 

1/2 Cindy- AMRAP in 10 minutes  of 5 pull ups, 10 push ups, 15 squats

Skill work:  

gymnastics pull over

CrossFit Kids

 

Warm Up: 

Relay Races

 

Skill: 

Squat

 

WOD: 

AMRAP in 8 minutes

5 Med Ball Burpees

10 Squats

15 Tuck Jumps

 

Game: 

Musical Med Balls

 

Vanguard School Career Day!

This marks CFKoP's second visit to the Vanguard School for their Career Day.  The Vanguard School is a special needs school in Paoli that serves students with a variety of disabilities. About 70% have an autism spectrum disorder. CrossFit has changed how these kids feel about fitness!

Join us this Saturday 4.27 for our workout to celebrate these kids and their great accomplishments by working out and donating to Autism Speaks. Click here for more information.

CrossFit Kids

 

 

Warm Up: 

Med Ball Indian Run & Get to Know You Burpees

 

WOD: 

Tabatas- Push up, Sit up, Squat

 

Cash Out: 

Team Weighted Run Relays

CrossFit Kids

Warm Up:

Row-->Jump-->Burpee

Skill:

Plank Games

Superman

HollowRocks

WOD:

Partner WOD

Amrap in 7 minutes

5 Push ups

5 Box jumps

Cash out:

Hula hoop

CrossFit Kids

Warm Up:

Agility ladder-->Burpee-->Kettlebell Swings-->Monkey Bars

Skill:

Kettlbell Swing

Pullup

WOD:

Benchmark Day!

Helen

3 Rounds for time of:

21 Kettlebell Swings

12 Pull-ups

CrossFit Kids

 

Warm Up: 

Row

 

Skill: 

Hang Power Snatch

 

WOD: 

7 Rounds

5 Kettle Bell Swings

50m Sprint

Stretch

CrossFit Kids

 

Warm Up: 

Slider Madness

 

Skill: 

Kettlebell Swings

WOD: 

Helen Stuck in the Mud

 

3 Rounds for time of: 

10 Banded Sprint Outs

24 Kettlebell Swings

12 Pull Ups

 

Game: 

Kids Choice!

CrossFit Kids

Warm up:

Roll-->Bear Crawl Forward-->Bear Crawl Backward-->High Knees-->Agility Ladder

Skill:

Push Press

WOD:

AMRAP in 18 minutes

400 Meter Run

10 Push Press

10 Box Jump

CrossFit Teens

Warm Up:

Med Ball Relay

WoD:

AMRAP in 20 minutes

Sled Pull

Rest

Kettlebell swings

Burpee

WallBall

*Teams of five complete the above, rotate when sled pull is completed.

CrossFit Kids

Warm up: 

Dynamic drills

Skill: 

Deadlift

WOD: 

Every minute on the minute complete 5 deadlifts and a sprint for time.
Stretch!

CrossFit Advanced Kids

Warm Up: 

3 Cones

1st. Cone 5 Squats, 5 Mtn. Climbers

Lunge 

2nd. Cone 5 Sit-Ups, 5 Tuck Jumps

Bear Crawl

3rd. Cone 5 Burpees, 5 Frog Jumps

Skip Back to Cone 1. 

Skill: 

Thruster

WOD: 

5 Min AMRAP

15 Thrusters

15 Jumping Pull-Ups

Secret WOD: 

Timed Mile

Results:

Adam 6:51

Katelyn 7:01

Eden 7:07

Shannon 7:15

Steph 7:56

Armen 7:57

Lynzee 10:07

Maya 10:29

Rachel 10:54

Kayla 10:54

CrossFit Kids

Warm up: 

Obstacle course

WOD: 

1 minute station rotation of cargo net, jump rope, cartwheel or forward roll, box jump, plate jumps. Immediately following the workout add up your scores from each station.

Game: 

freeze tag

CrossFit Teens

Warm Up:

Dodgeball 

Skill:

Sand Bag Cleans

WOD:

AMRAP in 13 Minutes

200 Meter Run

5 SandBag Cleans

6 Burpees

7 Sit ups