CrossFit Teens

 Beach Assult:

Teams or 2 or 3 complete the following

1000 Meter Row

5 Rope Climbs

100 Burpees

100 WallBalls

200M Farmers Carry

5 Rope Climbs

1000 Meter Row

 Results:

CrossFit Kids

Warm up: 

Dynamic drills

Skill focus: 

Pull ups

WOD: 

1/2 Cindy- AMRAP in 10 minutes  of 5 pull ups, 10 push ups, 15 squats

Skill work:  

gymnastics pull over

CrossFit Kids

 

Warm Up: 

Relay Races

 

Skill: 

Squat

 

WOD: 

AMRAP in 8 minutes

5 Med Ball Burpees

10 Squats

15 Tuck Jumps

 

Game: 

Musical Med Balls

 

Vanguard School Career Day!

This marks CFKoP's second visit to the Vanguard School for their Career Day.  The Vanguard School is a special needs school in Paoli that serves students with a variety of disabilities. About 70% have an autism spectrum disorder. CrossFit has changed how these kids feel about fitness!

Join us this Saturday 4.27 for our workout to celebrate these kids and their great accomplishments by working out and donating to Autism Speaks. Click here for more information.

CrossFit Kids

 

 

Warm Up: 

Med Ball Indian Run & Get to Know You Burpees

 

WOD: 

Tabatas- Push up, Sit up, Squat

 

Cash Out: 

Team Weighted Run Relays

CrossFit Kids

Warm Up:

Row-->Jump-->Burpee

Skill:

Plank Games

Superman

HollowRocks

WOD:

Partner WOD

Amrap in 7 minutes

5 Push ups

5 Box jumps

Cash out:

Hula hoop

CrossFit Kids

Warm Up:

Agility ladder-->Burpee-->Kettlebell Swings-->Monkey Bars

Skill:

Kettlbell Swing

Pullup

WOD:

Benchmark Day!

Helen

3 Rounds for time of:

21 Kettlebell Swings

12 Pull-ups