Teens

Warmup:

400m run
Agility in parking lot
Relay race

Skill:

G2OH

WOD:

18-15-12-9-6

G2OH with plate
Burpees

Ca$h Out:

5:00 minutes
200 m run
Max reps athletes choice pull-up/push-ups/sit-ups

Kids

Warm up: 

Dynamic drills, Agility Ladder and Plank Wars 

Skill focus: 

Push up 

WOD: 

AMRAP in 12 minutes 

Run 200 meters 

10 Hand release push ups 

12 Box jumps 

14 Kettlebell swings 

Game: 

Capture the Kettlebell

Teens

For Time:
1000m Row
35 x American KB Swing
25 x Hang Power Clean
35 x American KB Swing
100m Row

Teens

Warm up:
Dynamic drills

Skill focus:
Push jerk

WOD:
Push jerk
5-5-3-3-2-2-2

Then

AMRAP in 10 minutes
10 push jerk
Run 100m

Kids

Warm up:
Build your own obstacle

Skill focus:
Chalk drawing jump and land (push jerk)

WOD:
AMRAP in 11 minutes
10 push jerks
3 burpees
1 alley loop run

Game:
Tunnel tag

Play just like freeze tag but to unfreeze a played you must climb through the tunnel (under the legs)

Preschool

Skill

Bunny Squat Jumps

Bunny Press

Warm Up:

Bunny Hop Agility Ladder

Run

WOD:

Easter Egg Hunt

Find an Egg do a Squat

Find an Egg do a Burpee

Easter Egg Relay running race

Game:

Duck Duck Bunny

Teens

Warmup:

400m Indian run
Agility in parking lot
Relay race

Skill:

Box jump

WOD:

Partners
AMRAP in 8:00
10 box jumps
10 push-ups
Both partners work at each station and switch when 10 reps are completed

Ca$h Out:

Bottom to bottom tabata squats

Kids

Warm up:
Relay races

Skill focus:
What do you see? We reviewed Kettlebell Swing and Push Press by the kids picking out points of performance

WOD:
AMRAP in 10 minutes
10 kettlebell swings
10 meter sprint
10 push press
10 meter sprint
Work with a partner, each completes the movements. Both must sprint across before the next round of kbs/pp can be started.

Game:
Hunger games

Teens

Warm up:
Dynamic drills

Skill focus:  

Handstands

WOD:
5x5 deadlifts
then
Diane
21-15-9
Deadlift
Hand Stand Push Ups

Cash out:
Mixed Tabata- jump rope/air squat (5 rounds)

Game:
PVC Switch

Kids

Warm up:
Med ball relay races

Lesson: 

Macro nutrients

Skill focus:
Air squat

WOD:
AMRAP in 7 minutes
3 burpees
3 push ups
3 air squats

Cash out:
How many monkey hangs can you do?

Game:
Red light green light

Kids

Warm up:
Get to know burpees

Skill focus:
Deadlift

WOD:
Partners each complete
21-15-9 deadlifts, one athlete must hold a plank while the other completes their set.

GAME:
Pizza pie

Teen Athlete of the Month- Sydney

Sydney has been a part of our community for quite some time but over the last 6 months has become one of our most consistent youth members.  Sydney participates in our CrossFit teen classes as well as our Bridgeport Barbell Juniors Club and has competed in several weightlifting meets.  Sydney's athletic abilities have grown tremendously over these months as well as her confidence. We are so happy to have Sydney as a part of the community and can't wait to see what she will accomplish next!

Age/Grade: 

I am thirteen years old and I am currently in seventh grade.

How long have you been coming to CrossFit KoP?

I have been coming to CrossFit KoP since 2013, but I have been coming more frequently since 2015.

How did you get started?

I tried a free class with my mom. That class just happened to be Murph. 

What other hobbies/sports are you involved with outside of the gym?

I am a synchronized swimmer.

What accomplishment as an athlete are you the most proud of?

I am extremely proud of myself for improving my snatch and clean and jerk with Coach Steph. 

What do you want to get better at or improve most?

I would like to improve the number of kipping pull-ups I can do.

What are your long term goals, as an athlete and otherwise?

Someday I would like to deadlift as much as my mom, and eventually do twenty strict pull-ups.

What are your favorite workouts? Lifts? 

My favorite workout would most likely be any one that involves deadlifts. I love deadlifts and the clean and jerk.

What do you like most about coming to CrossFit king of Prussia?

I really like that the coaches encourage me to do my best and they always help me improve. 

What do you think makes you a role model to other young athletes?

Well, my synchronized swimming coach always says that I am a great leader to the younger girls on the team, so maybe that applies at CrossFit KoP too.

Kids

Warm up:
Tic Tac toe relays
Skill focus: press & push press

WOD:
AMRAP in 9 minutes
Partners complete, 1 full round each, one person working at a time

10 box jumps
5 push press

Game:
Big jump rope

Teens

Warm up:
Tic Tac toe relays

WOD:
4 rounds of heavy prowler pushes followed by two rounds of the following station rotation.
45s on 15 off
Prowler
Sled drag
Kettlebell swing
Sprint
Farmers carry

Cash out:
Big jump rope!

Kids

Warm up:
Outdoor games

Skill focus:
Air squat
WOD: AMRAP in 8 minutes
10 single unders
50m sprint

Game:
Tic tack toe relays

Preschool

A Day at the Beach

Skill:

Submarine Squats

Warm Up:

Agility Ladder

Crab Walk

Shark Jumps

WOD: 

10 Submarine Squats

20 Jumping Jacks

Run and put sidewalk chalk into the Beach Bucket

Game:

Finding Nemo (and Dori)

Duck Duck Goose (Fish Fish Shark)

Teens

Warm up:
Partner Med ball drills

Skill focus: thruster

WOD:

Thruster
2-2-2-2-2-2

Then

Teens each choose a movement for the coach to fashion into a workout.

For time:
Run 200 meter (tommy)
5 burpee (Greg)
20 handstand push-ups (Mackenzie)
5 burpee
30 pull ups (Grace)
5 burpee
40 sit ups (Sydney)
5 burpee
50 double unders (Emily)
5 burpee
Run 200 meters

Cash out:
4 sets of strict pull ups

Kids

Warm up:

Mixed tabatas

Skill focus:
Pull-up/monkey hangs

WOD:
For time
10 shuttle sprints
5 burpees
20 push ups
5 burpees
20 monkey hangs
5 burpees
20 sit-ups
5 burpees
20 single unders
5 burpees
10 shuttle sprints

Game:
Crab Food
Teams of "crabs" must bring food (abmats) back to their home (upside down box) by crab walking with the food on their belly. Team with the most food wins.

Kids

Warm up:
Forward/backward drills

Skill focus: 

pull ups

WOD: 

mini 16.1
AMRAP in 10 minutes
25ft unweighted lunges
8 burpees over PVC
25 ft unweighted lunges
8 pull up progressions