CrossFit King of Prussia Kids: 2020

Sunday, November 29, 2020

CFKOP Teens 11/23

For time

25 cal row

25 KB swings

25 pull-ups

25 slam balls

25 BBJ

25 alt DB snatch

25 walking lunges

25 thruster DB

CFKOP Teens 11/18

Strength:

Thruster 1-1-1-1-1

Cash out

3 rounds

15 thrusters

15 burpees

CFKOP Teens 11/11

Warm up:

3 rounds of

10 jumping jacks

10 t claps

10 pogo jumps

10 box step ups

WOD:

4 rounds for time:

400m row

15 DB thrusters

12 box jump overs

CFKOP Teens 11/4

Warmup:

400m run

air squats

shoulder taps

burpees

jumping jacks

WOD:

10 min AMRAP

10 push jerks

12 bar facing burpees

15 wallballs

Rest 3 mins

10 min AMRAP

30 sit ups

20 air squats

10 push ups

CrossFit Teens 11/2

Warm up:

Partner Bike Tabata

WOD: For Time:

50 Double Unders

30 Bike Cals (or 5:00)

30 Snatches

30 Burpees

*every 2 mins 7 KB swings*

Monday, September 28, 2020

CrossFit Teens 9/28

Warm up:

3 rounds of

20 jump ropes
10 air squats

Bear crawl down and back

Wod: "Kinda Awful Annie"

50-40-30-20-10
Double Unders
Ab-May Sit Ups
5-4-3-2-1
Cleans

Wednesday, September 9, 2020

CrossFit Teens 9/2

WOD:

7 rounds

7 power cleans

7 Pull- Ups

directly into

3 rounds of

15 burpees

30 second plank hold (accumulating)

CrossFit Teens 8/31

Strength:

Push press 3-3-3-3-3

WOD:

500m row

40 KB swings

30 push press @60%

40 KB swings

500m row

CrossFit Teens 8/26

Wod
Partner AMRAP in 20
Partner 1 runs 400m
While
Partner 2 completes:
10 DB deadlifts
10 burpees over the DB
30 double unders

Wednesday, July 29, 2020

CrossFit Teens

Warm up:

Socially Distant Rock, Paper, Scissors!

Skill focus:

Front squat

WOD:

Wednesday, July 22, 2020

CrossFit Teens

Warm Up:

Mixed Tabata

Skill Focus:

Push Press

WOD:

Push Press

3-3-3-3-3

then

AMRAP In 11 Minutes

11 Wall Balls

11 Calorie Row

11 Pull ups

Wednesday, July 15, 2020

CrossFit Teens

Warm up:

Dynamic Drills

Skill Focus:

Deadlift

WOD:

Deadlift

5-5-5-5-5

For time:

21 Deadlifts

50 Double Unders

21 Slam Balls

15 Deadlifts

50 Double Unders

15 Slam Balls

9 Deadlifts

50 Double Unders

9 Slam Balls

Thursday, July 9, 2020

CrossFit Kids & Teens Summer Information!

CrossFit Kids classes for under 12 (zoom and in person) will be on break for the rest of July & August. Have an excellent summer break with your families....stay active & safe!

Youth ages 12yrs plus join us for outdoor workouts on the next four Wednesday evenings at 6:45pm. Classes are open to all. $15 drop in fee. You must pre-register on Mindbody or by sending an email to coachstephvincent@gmail.com.

Monday, July 6, 2020

CrossFit Teens

Warm up:

Row & Dynamic Drills

Skill focus:

back squat

WOD:

Back Squat

5-5-5-5-5

3 Rounds of

3 Minute AMRAP

3 Pull Ups

6 Hand Stand Push Ups

9 Wall Balls

Zoom Kids

Today's Zoom Kids is at 2pm EST! Join us for some Kettlebell Swings and Holds!

CrossFit Kids

Every Monday/Wednesday at 2pm EST

https://us04web.zoom.us/j/405281035

Meeting ID: 405 281 035

Wednesday, July 1, 2020

CrossFit Teens- Welcome Back!

Warm Up:

Dynamic Drills

Skill Focus:

Power Clean

WOD:

Power Clean

3-3-3-3-3

then

5 Rounds of

8 Power Cleans

16 Box Jump Overs

Run 200 meters

(Time cap- 15 Minutes)

Zoom Kids

Try out this AMRAP at home or join us at 2pm EST for CrossFit Kids on Zoom! Increase the height of the object you jump over, each round!

CrossFit Kids

Every Monday/Wednesday at 2pm EST

https://us04web.zoom.us/j/405281035

Meeting ID: 405 281 035

Tuesday, June 30, 2020

Zoom Teens

Our CrossFit teens will take on this 10 minute triplet at 2pm EST on Zoom! Join us today online or join us tomorrow at the gym! We are offering a FREE socially distanced teen workout at 3:30pm on Wednesday. Spots are limited, please sign up on mindbody or let coach Steph know you would like to reserve your spot.

TRY A CLASS FOR FREE!

CrossFit Teens (12yrs+)-Every Tuesday at 2pm EST

https://us04web.zoom.us/j/405281035

Meeting ID: 244 670 298

Monday, June 29, 2020

Zoom Kids

Join us at 2pm EST on Zoom for CrossFit Kids or take on "eleven" at home! Our Zoom kids classes are open to ages 5-11yrs...try a class for free!

CrossFit Kids

Every Monday/Wednesday at 2pm EST

https://us04web.zoom.us/j/405281035

Meeting ID: 405 281 035

Wednesday, June 24, 2020

Zoom Kids

Start at one repetition of Deadlift and Box Jump & then add one repetition each round until the clock hits 8 minutes....how far can you climb the ladder?