Preschool

Happy 7th Birthday CrossFit KoP

Skill:
Candle Press

Warm up:

 3 Rounds

Candle Press 7x --> Bat Jumps 

Candle Press 7x -->Bear Crawl

Candle Press 7x -->Frankenstein walks

Candle Press 7x -->Run

WOD:

AMRAP in ??
Roll/Kick ball into "Neighbors" Yard-->Chase it--> place on Plate-->Repeat

Game:
Volcano Monster

Kids

Warm up:
Musical Med Balls

Skill Focus:
Planks & Plank Wars!

WOD: Partners completes
AMRAP in 3 minutes of Jumping Jacks
rest 1 minute
AMRAP in 3 minutes of Shuttle Sprints
Rest 1 minute
AMRAP in 3 minutes of Single Unders
One partner must always be holding a plank, madatory switch every time
plank is broken

Game:
Pizza Pie

Kids

Warm up: 

Cone relay and soccer kicks 

Skill: 

Medball Clean 

WOD:

Station rotation 

Mb clean 

Burpees 

Battle ropes 

Squats Game: 

Soccer kick shoot out

CrossFit - Preschool

Skill focus: 

Rocket squats 

Warm up: 

Planet exploration 

Each planet we land on you can only get around one way (bear crawl, hop, run,etc) 

WoD: 

Amrap in 6 minutes:

 3 rocket squats Jump the stars-->Grab a moon rock--> Jump the stars--> Put the moon rock in the spaceship 

Game: meteoroid bowling Complete an exercise and then try to roll the meteoroid (wall ball) into the pins (rollers) to knock them down.

Preschool

Skill:

Spaceship Squats

3...2...1.. Blast off!!!

WOD:

Spaceship Squats-->Run-->Balance Beam

Spaceship Squats-->Gallop-->Balance Beam

Spaceship Squats-->Run-->Balance Beam

Spaceship Squats-->Bear Crawl-->Balance Beam

Game:

Cookie Monster What time in lunch?

and

Farmers and Lumberjacks

Kids

Warm up: 

Relay races 

Skill focus: 

Driver squats 

WoD:

Amrap in 7 minutes 

7 front squat 

7 box jumps 

7 sit-ups 

 Game:

Get to know you --Catch

Coach calls out different descriptors (Ex. I have a cat). Those that fit the descriptor run across trying not to get caught by the catcher. 3 burpees when you get caught.

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Push jerk 

WOD: 

Part one AMRAP in 6m 

Row 20 calories 

Then 5 push jerk 

10 ring rows 

Rest two minutes 

Then amrap row for calories in 

1 minute 

Part two: 

4 rounds of 

30 second stations 

Battle ropes 

Goblet squat 

Handstand or plank hold 

Box jump