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.