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!!

Teens

Warm up: 

Dynamic drills 

Skill: Deadlift 

WOD: 

Deadlift 

1-1-1-1-1-1-1

Cash out: 

50kbs with 3 burpee emom

Preschool

"On The Farm"

Skill:

Deadlift 

Warm up:

Mountain Climbers-->Jumps-->Mountain Climbers-->Jumps

WOD:

Farm Animal Squats 5

Deadlifts 5 

Farmers Carry

Run 

Mountain Climbers

Jump over the Balance Beam

Games:

Hot Potato 

Volcano Monster

Kids

Warm up:
Tic Tac toe
Team members race to the board per coaches direction to make their mark in a tic Tac toe game

Skill:
Laser beam elbows

WOD:
4 rounds of
2 minute Amrap
4 front squat
4 lunges
4 push ups
1minute  rest

Game:
Relay races

Teens

Warm up:
Dynamic drills

Skill:
Thruster

WOD:
Front Squat
2-2-2-2-2

Then
Thruster infinity ladder
Start with 1 thruster and add 1 every minute until you cannot compete all the reps in the minute.

Cash out:
10 minute playing card AMRAP
Diamond: strict pull up
Heart: push up
Club: Plank hold x 2 seconds
Spade: sit up

Teens

Warm Up: 

Dynamic Drills 

Skill:
Push Press 

WOD:
30 Push Press 

30 Wall balls 

30 Lunges 

30 Knees to Elbows 

30 Kettlebell Swing 

30 Burpees 

Skill: 

Hollow rock and Super Man drills

Kids

Warm up: 

Relay races 

Skill: 

Box jumps 

WOD: 

Station rotation: 

Sit ups 

Box jumps 

Squats 

Burpees 

Game: 

Pac man

Preschool

"A Day at the Zoo"

Skill:

Squat

Warm Up:

Animal Relays-->Balance Beam Walk

Box Jump offs

WoD:

Squat-->Run-->Skip-->Bear Crawl-->High Plank on Balance Beam 

Game:

Duck-Duck- Goose

"with other Animal names"

Teens

Warm up: 

Agility Ladder 

Skill Focus: 

Push ups and hand stand push ups 

WOD: 

Bench Press 3-3-3-3-3 

Then: 

Diane 

21-15-9 

Deadlifts

Handstand push ups