Kids

Warm Up:

Battle Rope Drills

Skill Focus:

Air Balls (wall balls without the wall)

WOD:

Partner AMRAP in 10 Minutes

Partner 1: 5 Air Ball

5 synchro burpees

Partner 2: 5 Air Balls

5 Synchro Burpees

Game:

Dice Knock Out! 

Teens

Warm Up:

Dumbbell Fun!

Skill Focus:

Dumbbell Snatch

WOD:

Find 1 Rep Max Right & Left for a Dumbbell Snatch

then

Partner AMRAP in 10 Minutes
Partner 1: 2 Wall Balls
2 Syncro Burpees to a plate
Partner 2: 2 Wall Balls
2 Syncro Burpees to a Plate
Partner 1:4 Wall Balls
4 Syncro Burpees to a plate
Partner 2:4 Wall Balls
4 Syncro Burpees to a Plate
Partner 1: 6 Wall Balls
6 Syncro Burpees to a plate
Partner 2: 6 Wall Balls
6 Syncro Burpees to a Plate
then 8,10,12,14...….

Preschool

Warm Up: 

Agility Ladder 

Skill Focus: 

Superhero Squats 

WOD: 

AMRAP in ?? 

Roll Medball to one side 

15 Air squats Roll back 

15 Air Squats 

Game: 

Four Corners &  What time is lunch Mr Fox

Kids

Warm up:

Agility Ladder

Skill Focus:

Cartwheel

WOD:

AMRAP in 10 Minutes

10 OHS with Jump Rope

20 Single Unders

Shuttle Sprint

Game:

Musical Med Balls

Teens

Warm Up:

Med Ball Shoot Out

Skill Focus:

Overhead Squat

WOD:

Test day!

Overhead Squat 

3 Rep Max

Cash Out:

3 Rounds for Time

30 Dumbbell Snatch

20 Box Jumps

Kids

Warm up:

Sled Drag Relays

Skill Focus:

Dip, Shrug, Drop, Stand! (Clean)

WOD:

Partners AMRAP in 8 Minutes

(each partner completes a full round before switching)

9 Med Ball Hang Power Cleans

7 Push Ups

5 Med Ball Thrusters

Game:

Med Ball Shoot Out

Teens

Warm up: 

Med Ball Drills

Skill Focus:

Thruster

WOD:

Thruster

2-2-2-2-2

then for time

10 to 1 Push Up

1 to 10 Power Snatch

Kids

Teens

Warm up:

Tic Tac Toe

Skill Focus:

Deadlift

WOD:
AMRAP in 3 Minutes
Row Calorie Buy In (12, 15 or 20 based on ability)
then
12 Burpees
12 Deadlifts (Approx. 60% of Max)

Rest 3 Minutes

AMRAP in 3 Minutes
Row Calorie Buy In (12, 15 or 20 based on ability)
then
9 Burpees
9 Deadlifts (Approx. 60% of Max)

Rest 3 minutes

AMRAP in 3 Minutes
Row Calorie Buy In (12, 15 or 20 based on ability)
then
6 Burpees
6 Deadlifts (Approx. 60% of Max)

Rest 3 minutes

AMRAP in 3 Minutes
Row Calorie Buy In (12, 15 or 20 based on ability)
then
3 Burpees
3 Deadlifts (Approx. 60% of Max)

Kids

Warm up:

dynamic drills 

Skill Focus: 

push ups and wall walks/handstands 

WOD: 

AMRAP in 5mins 

12 deadlifts (KB) 

9 kettlebell swings 

1 alley loop run 

Game: 

Switch

Teens

 

Warm up: 

Dynamic

Skill Focus:

Toes to Bar

WOD: 

Test Day! 5 Rep Max Front Squat

then

AMRAP in 11 Minutes

30 Double Unders

7 Toes to Bar

7 Dumbbell Front Squats

7 Dumbell Push Press

Cash out:

400 Meter Sprint

Kids

Warm Up:

Jumping Jacks, Squats, Lunges & Tuck Jumps

Skill Focus:

"DIP"-Push Press

WOD:

AMRAP in 10 Minutes

5 Push Press

Crab Walk to Box

8 Box Jumps

Game: 

Hungry Hippos

Teens

Warm Up: 

Pizza Pie

Skill Focus:

Sumo Deadlift

WOD:

Test Day! Sumo Deadlift 3 Rep Max

Cash Out:

AMRAP in 7 Minutes

12 empty bar thrusters

100m Sprint

Kids

Warm Up: 

Med Ball Partner Drills

Skill Focus:

Push Up

WOD:

AMRAP in 5 Minutes

9 Burpees to a plate

9 Deadlifts

REST 2 minutes

AMRAP in 5 Minutes

9 Push Ups

9 Front Squats

Game: Tunnel Tag

Teens

Warm Up:

Med Ball Drills

Skill Focus:

 Handstand Push Up

WOD:

21-15-9

Wall Ball

Burpee Over the Bar

Rest 2 Minutes

21-15-9

Back Squat

Handstand Push Up

(20 Minute Time Cap)

Preschool

Warm up: 

burpees, sprints, jumping jacks 

Skill:

toes to bar 

WOD: 

AMRAP in ??? 

10 jumping jacks 

8 squats 

5 toe touches to bar 

 3 burpees 

Games: 

Free play on rings, pull up bar

Kids

Warm up:

Follow the Leader

Skill Focus:

Squat

WOD:

AMRAP in 10 minutes

5 Air squats

10 Mountain Climbers

15 Jumping Jacks

Game:

Freeze Tag

Teens

Warm Up:

Dynamic

Skill Focus:

Barbell Cycling

WOD:

Test Day! 

Find 2 Rep Max Touch and Go Power Clean

Cash Out:

AMRAP in 7 Minutes

10 Kettlebell Swings (heavy)

5 Burpee Box Jump Overs (high)

Kids

View this post on Instagram

CrossFit Kids at work! For Time: 2 Rounds of: 10 dumbbell snatch 40ft Lunge 10 dumbbell snatch 40ft bear crawl 10 dumbbell snatch 40ft crab walk then run 8 alley loops #sometimeswegofortime #alleyloop #fitkids #cfkids @crossfitkop @coachstephvincent @jesslovesrich

A post shared by CFKids at CrossFit KOP (@cfkids_crossfitkop) on Oct 3, 2018 at 7:19am PDT

Warm Up:

Run & Jump Rope Drills

Skill Focus:
Dumbbell Snatch

WOD:

For Time:
2 Rounds of:
10 dumbbell snatch
40ft Lunge
10 dumbbell snatch
40ft bear crawl
10 dumbbell snatch
40ft crab walk
then immediately after 2 rounds run 8 alley loops

Game:
Farmers & Lumber Jacks

Teens

Warm up: 

 Dynamic Drills 

 Skill Focus: 

 Hand Stand Walk 

 WOD: 

For Time: 

2 Rounds of: 

10 hang squat clean 

40ft Dumbbell Death March 

10 deadlifts 

40ft handstand walk 

10 power snatch 

40ft dumbbell front rack lunge 

then immediately after 2 rounds; run 1 mile 

(30 minute time cap)