CrossFit KoP Steve's Club

 

Warm Up: 

Agility ladder & forwards rolls

 

Skill: 

Jump & Land

 

WOD: 

Infinity Ladder of Hang Power Clean & Push Press

 

walk bar in front rack between movements to opposite cone

 

Cash Out: 

2 attempts max distance broad jump

CrossFit Teens- Summer is HERE!

 2:00 Minute Team WOD (2 Rounds)

 2:00 Minutes of SandBag Brigade

 2:00 Minutes of "BIG" Tire Flips

 2:00 Minutes of Air Squats

...more than 2:00 Minutes of cool down

CrossFit Kids

Warm up: 

Musical med balls followed by some dynamic stretching

 

Skill: 

Kettle bell swings and box jumps

 

WOD: 

Amrap 7 mins. 10 kettle bell swings 10 box jumps

 

Game: 

Crossfit freeze tag

CFKids Game Day

GAME DAY

Dodgeball 

Tug of War

 

5:00 Minutes

Max Wall Acents

5:00 Minutes 

Cargo net climb

 

Max Burpees in 2:00

 

CrossFit Cubs/Preschool

 Warmup: 

obstacle course

Skill: 

monkey hang
  squat (review)

WOD: 

AMRAP in ??

5 sec hang

5 squats

run

 forward roll

Game: 

Farmers and Lumberjacks

Teen Gauntlet

CrossFit KOP will be hosting the Teen Gauntlet on Sunday.  Spots are filled but please join us to cheer on our youth! This will be a competition not to be missed!

Workouts are:

WOD 1a/1b (scored as two separate WODS) 

“Randy Interrupted” (10:00 time cap)
(1a) 3:00 AMRAP Power snatch
Varsity: 75#/55# JV: 45#/35# Novice: 25#/15#
Immediately into (1b) 2:00 AMRAP Double-jump burpees over barbell
Immediately back to power snatches until total of 75 reps achieved
Score for 1a is total time (including 2:00 burpee AMRAP) to complete 75 reps of power snatch. Score for 1b is total reps of double-jump burpees.

WOD 2a-e
“One Day in Gym Class” Each station to be scored as separate WOD.
(2a) Max set: strict pull-ups (score is total reps) (2b) Max set: push-ups (score is total reps) (2c) Max set: toes-to-bar (score is total reps) (2d) Standing broad jump (two attempts will be allowed; athlete will have 1:00 to complete both attempts. Score is the longest of the two jumps, rounded down to the nearest half inch)
(2e) 4 x 25-meter shuttle run (score is time) Athletes will line up in the order of their heat numbers and make ONE pass through each station.

WOD 3
“Last Teen Standing” (15:00 time cap)
In the first minute perform 1 thruster and 1 box jump, in the second minute perform 2 thrusters and 2 box jumps, in the third minute perform 3 thrusters and 3 box jumps, and so on, until the required number of reps cannot be performed within the minute.
Thruster Varsity: 95#/65#
JV: 55#/45# Novice: 35#/25#
Box Jump Varsity: 24”/20”
JV: 24”/20” Novice: 20”/20”
Score is total reps.

CrossFit Kids

 Warm Up: 

Tic Tac Toe Relay

Value: 

 Teamwork

WOD: 

Kid Created Team Workout!

Teams of Four Complete

175 Jumping Jacks

125 Squats

75 Pushups

50 Burpees

Game: 

Farmer & Lumber Jacks

Steve's Club

Warmup: 

agility drills, box jumps, bear crawl

     Dynamic Stretching

Skill Review: 

KB swing

WOD: 

3 rounds:

 400m row

 15 kb swings

    9 pullups/ring rows

CrossFit Preschool/Cubs

Warm-up:

 Bunny hop > bar hang > bear crawl > forward roll> in and out of cones > plate hops

Skill: 

Pushup

WOD: 

Musical Cones - each time the music stops rotate to a new cone
Cone #1 Burpee
  Cone #2 Squats

  Cone #3 Pushups

Game:

 Red light green light

CrossFit Kids

Warm Up:

Fast Feet, Jump, ground touches

100M Run 5 Air Squats ( 3 Rounds)

Hillbilly Prowler Pushes

Skill:

Push Up, Plank Games, Plank Wars

WOD:

AMRAP in 6 minutes

150 Meter Run

10 Push-Ups

10 Air Squats

Game: 

Freeze Tag

CrossFit Kids

Warm Up: 

CrossFit BaseBall

 

Skill Focus: 

Hang Power Clean

 

WOD: 

3 Rounds of 1 minute station rotations

Hang Power Clean, Front Squat, Push Jerk, Rest

 

Cash Out: 

Partner Sled Pulls

Preschool Kids

warm-up:  

hot potato obstacle course 

skill: 

name game squat 

wod: 

AMRAP in ?? 

run 

5 squats 

run 

5 burpees

Steve's Club

Warm Up: 

Agility Ladder

 

Skill: 

Handstand

 

WOD: 

Partner AMRAP in 8 minutes

 

One partner hold a handstand or plank hold, while the other partner completes as many deadlifts as possible.  Deadlifts can only be done when the partner is in the hold.

 

Game: 

Equipment War

CrossFit Kids

Warm Up:

Obstacle Course

Skill:

Front Squat

KBS

WOD:

4 Rounds For Time

400m Run

12 Front Squats

15 KBS

CrossFit Kids

 400 Meter Sprint Times

Warm Up:

800 Meter Indian Run

Run-->3 Burpee--> 5Air Squats

Skill:

Deadlift

WOD:

AMRAP in 7 minutes

10 Deadlifts

10 Goblet Squats

10 Burpees 

Cash out:

400 Meter Sprint

CrossFit Kids

Warm Up:

 800m Run

Relay Race

Skill:

Hand-Stand Push-Up Progression

WOD:

"Tabata Something Else"

Tabata Squats

Tabata Push-ups

Tabata Sit-Ups

Tabata Burpees

CrossFit KoP

Warm Up:

Musical Med Balls

Skill:

Monkey Hangs

WOD:

Teams of 2

1000Meter Row

75 Thrusters

75 Box Jumps

Steve's Club

Warm Up:

Run Relay Squat

Skill:

Super Slow Squats

WOD:

Teams of 4 complete the following

Box Jump

Burpee

Air Squat 

Run

Game:

4 Square

CrossFit Kids

Warm Up:

Obstacle Course

Skill:

Dip-Shrug-Drop-Stand

WOD:

AMRAP in 12 Minutes

8 Push-ups

10 Sit-ups

12 Dip-Shrug-Drop-Stand

CrossFit Kids

 

Warm Up: 

Get to Know You Dynamic Drills

 

Skill: 

Kettlebell Swing

 

WOD:  

Partner AMRAP (as many relays as possible) in 10mins

10 Kettlebell Swings, Burpees through plates, Overhead plate run to wall and back, burpees through plates then switch partners. 

 

Game: 

Capture the Kettlebell