CrossFit Teens

Warm Up:
Gymnastic skills,
fwd rolls, handstands, cartwheels etc....

Skill
Thruster (DB)
Pull up

WOD:
DB FRAN
21-15-9 

Thrusters

Pull-ups

CrossFit Kids

Warm up:

station rotation

Skill:

Headers

WOD:

AMRAP in 10mins

7 hang cleans, 7 handstand kick ups, 7 sit-ups

Lesson:

integrity with friends and family

Game:

nukem volley ball

CrossFit Kids

Warm Up: 

It's a Ball Relay

 

Skill: 

Dip-Shrug-Drop-Stand Simon Sez

 

WOD: 

Grace Under Fire

 

5 Rounds- 10 Dumbell Hang Power Cleans, 10 Dumbell Push Press then knock over a cone with a ball.

 

Lesson: 

What is Integrity?

 

Game: 

3-2-1...Ups!

CrossFit Teens

Warm Up:
Indian Run

Skill:
Push Press

5 Rounds for time of:
10 Push Press (DB)
10 Burpees

CrossFit Kids Athlete of the Month

CFKOP Youth Athlete of the Month

Name: Deja

Age: Almost 10!

Grade: 4th Grade

Hobbies?

Singing, riding my bike and scooter, being outside and designing clothing.

What do you want to be when you grow up?

A pop star, a veterinarian or the first women president of the United States

How long have you been CrossFitting?

Since March 2012

Favorite CrossFit exercise?

I like the rings

Least favorite CrossFit exercise?

I like it all!

Best WOD, Game, or memory at CrossFit King of Prussia?

When we played fruit monster.  It was my idea to play the game, Miss Aimee put me in charge!

What do you want to get better at?

Toes to rings. 

CrossFit Teens

Warm Up:

Forward Roll/Burpee Relay

Skill:

Deadlift

NFT (skill only)- 5 deadlifts/5 airsquats - 5 rounds

WOD:

AMRAP in 10:

3 Forward Rolls

5 Wall Walks

7 Box Jumps

Vanguard Kids are back!

Warm Up:

Obstacle Course

Skill:

Squat

Burpee

Baseline WOD:

AMRAP in 5 minutes:

5 Squats

Run 50 Feet

5 Burpees

Run 50 Feet

Game:

Musical Med Balls

Results: