Kids

Warm up: 

Agility ladder drills 

Skill focus: 

Rowing 

WOD: 

AMRAP in 10 minutes 

4 roof jumps 

4 chimney step ups 

4 shuttle sprints 

All with a Santa sack 

Game: 

Tic Tac toe

Teens

Warm-up: 

400m run and dynamic drills 

Skill: 

Pull ups 

WOD: 

1 min row 

1 min pull ups 

1 min rest 

2 min row 

2 min air squats 

1 min rest 

3 min row 

3 min mt. climbers 

 Post skill: 

hula hoops!!

Preschool

Skill:

Snowflake Squat

Christmas tree Star Sumodeadlift High Pulls

Warm up:

2 Snowflake Squats --> Run

2 Snowflake Squats --> Bear crawl

2 Snowflake Squats --> Run

2 Snowflake Squats --> Bear crawl

WOD:

Santa Presents Sacks

Elf Jumps

Game:

Elf Elf Santa

Kids

Game day! 

Musical Medicine Balls 

CrossFit Baseball 

Neighbors Yard 

PVC switch 

Pizza Pie 

Ropes & Rings

Teens

Warm up: 

Partner Med ball drills 

Skill focus: 

Overhead Squat 

WOD: 

Overhead Squat 2-2-2-2-2-2 

then 

"Annie" 

50-40-30-20-10 

Double Unders 

Sit-ups 

Cash out: 

Peg board

Teens

Warm-up: 

Row and medball cleans/wall balls 

Skill: Jerk 

WOD: Grace 

Skill: 

Broad jump

Kids

Warm up: 

CrossFit Baseball 

Skill focus: Pull ups 

WOD: 

Mini Cindy 

AMRAP in 

10 minutes 

5 pull ups 

10 push ups 

15 air squats 

Game:

Pac Man

Teens

Warm up: 

Dynamic and partner drills 

Skill: Toes to bar 

WOD: 

3 wall walks or handstand walks 

10 deadlifts 

15 Toes to Bar 

20 box jumps 

Post skill: Max bar hold

Teens

Warm up:
Mixed Tabata

Skill focus:
Handstand push ups

WOD:
AMRAP in 15 minutes
5 wall balls
3 handstand push up
1power clean

Game:
Medball bocchi ball

Kids

Warm up: 

Freeze! 

Coach plays music and calls out a movement. Kids do movement until Music stops and they freeze! 

Skill focus: 

WOD: 

2 rounds 1 minute at each station 

Jump rope 

Burpee 

Forward rolls 

Sled pull 

Goblet squat 

Plate ground to overhead 

Rest

Preschool

Skill:

Squat 

Warm up:

Obstacle Course

Jump off the Box-->Bear Crawl-->Forward Roll-->Run-->Agility Ladder-->Broad Jump

WOD:

Run --1 Burpee

Run --2 Burpees

Run --3 Burpees

Run --4 Burpees

Run --5 Burpees

Game:

Cookie Monster What time is Lunch

Duck Duck Goose

Teens

Warm- Up:
Dynamic Drills

Skill: Pistols

WOD:
AMRAP in 10 minutes
10 pull- ups
10 pistols
10 hang power cleans

Skill:
Hang cleans

Kids

Warm up: 

Obstacle course 

Skill focus: 

Deadlift 

WOD: 

AMRAP in 8 minutes 

10 deadlifts 

6 shuttle sprints 

Cash out: Ropes and rings

Teens

Warm up: 

Dynamic Drills

Skill: 

T2B 

WOD: 

21-15-9 

MedBall Cleans 

Box Jumps 

Post Skill: 

Handstand (against the wall) 

Game: Pacman

Little Lady Lifters

Congratulations to all of our "Junior" Lifters! 

It was their first time on the competition floor and they all did amazing!

Grace and Jovina both qualified for Youth Nationals! 

Thanks to our coaches and all the CrossFit KoP Family who went out to support these ladies today!

Preschool

"Birthday Party CrossFit"

Skill:

Candle Presses

Squats 

Warm up:

Squat + Dynamic Drill 

WOD: 

Blow Out the Candles

Game:

Duck Duck Goose

Cookie Monster What time is Lunch?

Teens

Warm up:

Big jump rope drills

Skill focus:

Kettle bell swings

WOD:

Team of 6 completes

150 Slam balls

150 kettlebell swings

150 calories on assault bike

One person at each movement, until reps are complete

Game:

Start with 300 burpees, each person has 3x to get as many jumps as they can on the big rope. Total gets deducted from burpee count!

Kids

Warm Up:

Big jump rope drills

Skill Focus:

Monkey hangs

WOD:

Partners complete 2 rounds each, alternating rounds

1 minute band run

21 kettle bell swings

12 monkey hangs

Game:

Start with 100 burpees. Each person gets three tries to get as many jumps on the big rope as possible. Jumps get deducted from burpee count!!