Preschool

Skill:

What is the ghost's favorite exercise??

"The Deadlift!"
Medball or Pumpkin

Warm up:

Obstacle Course Crawl through Corn Maize ( planning to do this with boxes or cones)
Pick up your pumpkin (mini ones)
Frankenstein Walk with mini- pumpkin
Balance Beam walk Crawl into bat cave (deposit pumpkin there)

WOD:
AMRAP in?
5 Deadlifts 5 Spins with pumpkin Run around the circle

Game:
Hot potato with mini pumpkins Kids will get a pumpkin and I also got them play dough as a treat!!!

Teens/Crew

WARM UP:
800 meter run
Agility ladder

SKILL:
Hang clean + Push Press

WOD:
3 rounds for time
10 hang cleans to push press
15 pull ups
100 sit ups
Lyons Loop (600 meters)

Kids

Warm up: 

Agility Ladder 

Skill: 

What is good gym behavior?

WOD: 

5 rds for time:

1 cone sprint 

10 slam balls 

10 box jumps 

Game: 

Limbo

Kids did three reps of a movement before attempting to limbo under pvc

Teens

Warm- up: 

Dynamic Drills 

Skill: 

Pull- ups 

WoD: 

3 RFT: 

200m Run 

25 Kettlebell Swings 

15 Burpees Post- 

Skill: 

Plank 

Kids

Warm up: 

Tabata Sit ups 

Push ups 

Squats Burpees 

Skill: 

What does it mean to have good sportsmanship? 

And... Jump rope Tabata with different styles (regular, skip, one leg, backwards) 

WOD: 

1 min stations x2 Farmers walk length of gym-->then five burpees--> Push ups--> Monkey hangs--> Lunges--> Rest 

Game: 

Neighbors yard

Teens/ Crew

WARM UP:
Crossfit Dodgeball

SKILL:
MED Ball Cleans

WOD:
For time
Row 1000 Meters
50 Medballs cleans
30 Stink bugs

Rest 5 minutes

30 stink Bugs
50 Medball cleans
Row 1000 meters

Warm Down:
Jog to boat house

Kids

Warm up: 

Station rotation- battle ropes, lateral hops, shuttle sprint, cartwheel or roll 

 Skill focus: 

Macro Nutrients 

WOD: 

Amrap in 10minutes:

10 box jumps

20 sit-ups 

5 burpees 

Game: 

Musical medballs

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Rope climbs 

WOD: 

1 rope climb 

10 box jumps 

20 sit-up 

30 double unders 

Game: 

Pizza pie

Teens/Crew

WARM UP:
"Hot potato" Medicine Ball squats

SKILL:
Wall Balls

WOD:
MINI KELLY
3 rounds for time:

400 meter run
30 box jumps
30 wall balls

WARM DOWN:
Musical Medicine Balls

Kids

Warm up: 

Animal walks 

Skill: 

Kettlebell Deadlift

WOD: 

Station rotation: 

Squats Burpees 

Jumping jacks 

Push ups 

Game: 

Farmers and lumber jacks

Kids

Warm up: 

Number madness 

(Kids drew numbers one through five in chalk over a large playing area. Then coach called out numbers and how to they needed to get to them or what to do when they got to them.)  

Skill focus: 

Fast drop squats 

WOD: 

Amrap in 7 minutes 

1 cartwheel-->forward roll or log roll--> 8 dumbbell snatch right -->8 dumbbell snatch left 

Game: 

PVC switch

Teens/Crew

WARM UP:
800 meter Indian run w/ med balls
Followed by Crossfit cards
Diamonds- burpees
Hearts- sit ups
Spades- squats
Clubs- pull ups/ attempts

SKILL:
Back squat

WOD:
EMOM 10 Burpees
5 rounds
5 box jumps
10 kettle bell swings

Teens

Warm up: 

Agility ladder 

Skill: 

Pull ups 

WOD: 12 min AMRAP 

5 pull ups 

10 push ups 

15 sit ups 

20 squats 

Post skill: 

Handstands

Teens/Crew

WARM UP:
3 rounds
10 mtn climbers
200 meter run
10 push ups
200 meter run
10 PVC Good morning
200 meter run
10 PVC pass throughs
200 meter run

SKILL:
Deadlifts

WOD:
for time EMOM 5 burpees
21-15-9
Dead lift
Box jumps

Kids

Warm up:
Build your own obstacle course

Skill focus:
Push jerk

WOD:
AMRAP in 8minutes
Squat
push jerk
burpee

Start with one rep and and one more each round

Game:
Volcano monster boys vs girls

Teens

Skill: 

Thruster

WoD:
27-21-15-9
Calorie row
Thruster

Skill:
Max rope climbs in 5 mins

Teen - Crew

WARM UP:
800 meter run Dynamic stretches

SKILL WORK:
Hand stand Push-up progression
Box kick ups Wall walks
Stink bugs
Kick up onto the wall
HSPU attempt

WOD:
250 m row
10 air squats
5 push-ups
5 sit ups
500 m row
20 air squats
10 push ups
10 sit ups
750 m row
30 air squats
15 push-ups
15 sit ups
1000 meter row
40 Air squats
20 push ups
20 sit ups

Preschool

Happy 7th Birthday CrossFit KoP

Skill:
Candle Press

Warm up:

 3 Rounds

Candle Press 7x --> Bat Jumps 

Candle Press 7x -->Bear Crawl

Candle Press 7x -->Frankenstein walks

Candle Press 7x -->Run

WOD:

AMRAP in ??
Roll/Kick ball into "Neighbors" Yard-->Chase it--> place on Plate-->Repeat

Game:
Volcano Monster

Kids

Warm up:
Musical Med Balls

Skill Focus:
Planks & Plank Wars!

WOD: Partners completes
AMRAP in 3 minutes of Jumping Jacks
rest 1 minute
AMRAP in 3 minutes of Shuttle Sprints
Rest 1 minute
AMRAP in 3 minutes of Single Unders
One partner must always be holding a plank, madatory switch every time
plank is broken

Game:
Pizza Pie

Kids

Warm up: 

Cone relay and soccer kicks 

Skill: 

Medball Clean 

WOD:

Station rotation 

Mb clean 

Burpees 

Battle ropes 

Squats Game: 

Soccer kick shoot out

CrossFit - Preschool

Skill focus: 

Rocket squats 

Warm up: 

Planet exploration 

Each planet we land on you can only get around one way (bear crawl, hop, run,etc) 

WoD: 

Amrap in 6 minutes:

 3 rocket squats Jump the stars-->Grab a moon rock--> Jump the stars--> Put the moon rock in the spaceship 

Game: meteoroid bowling Complete an exercise and then try to roll the meteoroid (wall ball) into the pins (rollers) to knock them down.

Preschool

Skill:

Spaceship Squats

3...2...1.. Blast off!!!

WOD:

Spaceship Squats-->Run-->Balance Beam

Spaceship Squats-->Gallop-->Balance Beam

Spaceship Squats-->Run-->Balance Beam

Spaceship Squats-->Bear Crawl-->Balance Beam

Game:

Cookie Monster What time in lunch?

and

Farmers and Lumberjacks

Kids

Warm up: 

Relay races 

Skill focus: 

Driver squats 

WoD:

Amrap in 7 minutes 

7 front squat 

7 box jumps 

7 sit-ups 

 Game:

Get to know you --Catch

Coach calls out different descriptors (Ex. I have a cat). Those that fit the descriptor run across trying not to get caught by the catcher. 3 burpees when you get caught.

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Push jerk 

WOD: 

Part one AMRAP in 6m 

Row 20 calories 

Then 5 push jerk 

10 ring rows 

Rest two minutes 

Then amrap row for calories in 

1 minute 

Part two: 

4 rounds of 

30 second stations 

Battle ropes 

Goblet squat 

Handstand or plank hold 

Box jump