Vanguard School

Warm Up:

Obstacle Course

 

Skill:

Push Press

 

WOD:

Team Relay (AMRAP in 8 minutes)

5 Push Press

run

5 Lateral Jumps over cones

run 

5 Push ups

tag partner 

 

Game:

Dodgeball

Game

Athlete of the Month

Greg

Age: 13

Grade: 8th

 

Hobbies? Crossfit, track, drawing, reading

 

What do you want to be when you grow up? E/R Dr.

 

How long have you been CrossFitting? Since January, 2012

 

Favorite CrossFit Exercise?  Deadlift

 

Least favorite CrossFit exercise? SlamBall situps

 

Best WOD, Game, or memory at CrossFit King of Prussia? Best WOD would be doing 5 rds of front squats/runnning 400 meters, favorite memory would be pr'ing my deadlift (145#)

 

What do you want to get better at? Cleans, cause I always forget to open my hips!

Advanced Kids

Warm up: 
Med ball throw and squat race

Skill:  
Headers into Squat (at the bottom of the squat athletes had to give an example of integrity)

WOD:  
Team AMRAP-  1 Med ball Clean and Toss per person, then one team member runs the loop.  Alternate who runs loop each round.

Game: 
Freeze Tag

Cash out: 
The class used the last few minutes to pick up litter around the water front area where we had our class.  Integrity is putting your trash in the trash can, instead of on the ground! 

CrossFit Kids

Warm Up: 

Halloween Relay: 

Deadbody Rolls, Pumkin Pick Up, Frankenstien Walk, Skin the Black Cat

Skill:  

Plate Drops

WOD: 

AMRAP in 9 minutes: 

5 Box jumps, 7 Hang Cleans, 9 push ups

Game: 

Musical Medballs

CrossFit Teens

Warm Up:
Rowing:

Skill:
The Jerk

AMRAP in 10 minutes:
15 Push Jerks
15 Air Squats

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