Kids

Warm up: 

Obstacle course 

Skill focus: 

Deadlift 

WOD: 

AMRAP in 8 minutes 

10 deadlifts 

6 shuttle sprints 

Cash out: Ropes and rings

Teens

Warm up: 

Dynamic Drills

Skill: 

T2B 

WOD: 

21-15-9 

MedBall Cleans 

Box Jumps 

Post Skill: 

Handstand (against the wall) 

Game: Pacman

Little Lady Lifters

Congratulations to all of our "Junior" Lifters! 

It was their first time on the competition floor and they all did amazing!

Grace and Jovina both qualified for Youth Nationals! 

Thanks to our coaches and all the CrossFit KoP Family who went out to support these ladies today!

Preschool

"Birthday Party CrossFit"

Skill:

Candle Presses

Squats 

Warm up:

Squat + Dynamic Drill 

WOD: 

Blow Out the Candles

Game:

Duck Duck Goose

Cookie Monster What time is Lunch?

Teens

Warm up:

Big jump rope drills

Skill focus:

Kettle bell swings

WOD:

Team of 6 completes

150 Slam balls

150 kettlebell swings

150 calories on assault bike

One person at each movement, until reps are complete

Game:

Start with 300 burpees, each person has 3x to get as many jumps as they can on the big rope. Total gets deducted from burpee count!

Kids

Warm Up:

Big jump rope drills

Skill Focus:

Monkey hangs

WOD:

Partners complete 2 rounds each, alternating rounds

1 minute band run

21 kettle bell swings

12 monkey hangs

Game:

Start with 100 burpees. Each person gets three tries to get as many jumps on the big rope as possible. Jumps get deducted from burpee count!!

Teens

Warm up: 

Dynamic drills 

Skill: Deadlift 

WOD: 

Deadlift 

1-1-1-1-1-1-1

Cash out: 

50kbs with 3 burpee emom