Friday, June 23, 2017

Kids


Warm up: 4-100m Sprints, dynamic stretches
Skill: Kipping Pull ups
WOD:
Partner Cindy (alternate rounds)
AMRAP in 15mins:
5 Pull ups
10 Pushups
15 Squats
Game: Bouncing & catching balls

Teens


 
Teens
Warm Up: 100m Sprints x4; dynamic stretches
Skill: Kipping pull ups
WOD:
Cindy- AMRAP in 20min
5 Pull ups
10 Pushups
15 Squats
Cash out: Work on single/double unders

Thursday, June 22, 2017

Kids






Warm up: mixed tababta

Skill focus: What is CrossFit?

WOD:
Partners complete max shuttle sprint sled drags on ten minutes, alternating each minute

Cash out:
Station rotation
battle ropes/sliders/box jump/jump tops
30s on 30s off
Game: musical Med balls

Preschool








Skill: Push Press
Warm up: agility ladder
WOD: obstacle course
Toes to rings-> step/jump over parallettes->balance beam->jump on plates-> start over.

Monday, June 19, 2017

Teens






Warm up: rock, paper, scissors...shoot!
Skill focus: rope climb
WOD:
Front squat 5x5
then
 "rope climb Fran"
21-15-9 Thrusters
3-2-1 Rope Climb
Cash out: handstand skill work

Thursday, June 15, 2017

Teens


Warm Up: Playing Cards
Skill Focus: Rope Climb
WOD:
Front Squat 5x5
then
Rope Climb Fran
21-15-9 Thrusters
3-2-1 Rope Climb

Kids

Warm Up:
Playing Cards
Skill Focus:
Rope Climb
WOD:
Partner AMRAP in ?
20 Thrusters
2 Rope Climbs (One lower and then pull to stand as scale- if they have to wait for the rope...no big deal! but you can bring over the little ropes from main)

Cash Out or Game:
Coaches Choice