Tuesday, January 21, 2020

Kids




Warm up:
CrossFit Baseball

Skill focus:
Jump rope

WOD:
Complete a 1 minute AMRAP of each movement, as a team. Rest 1 minute in between movements 
Single Unders 
Dumbbell snatch 
Single Unders
Single Arm Dumbbell Push Press
Single Unders 

Game:
Med ball shoot out

Monday, January 20, 2020

Teens



Warm up:
Med ball drills

Skill focus: 
Hip extension

WOD:
2 Rounds for Time of:
10 power snatch 
30 double unders 
15 push jerk 
30 double unders 
20 power cleans 
30 double unders 

Thursday, January 16, 2020

Teens

Warm up: 
Playing Card Obstacle Course 

Skill focus:
Front squat 

WOD:
Front Squat 
Find 1 Rep Max or build to a heavy single 

Cash out:
For time 
21-15-9
Wall ball
Med ball sit up 
* EMOM including the first minute stop and do 7 kettlebell swings 

Tuesday, January 14, 2020

Kids






Warm up:
Plate jump/Card Pick

Skill focus:
Wall Ball

WOD:
AMRAP in 5 minutes 
5 wall balls
10 lateral hurdle jumps 

Game: 
Coaches choice 

Monday, January 13, 2020

Teens



Warm up:
Partner Running Rotations

Skill Focus:
Toes to Bar 

WOD:
4 rounds for time of:
400 meter run
15 toes to bar
50 air squats 

Thursday, January 9, 2020

Kids



Warm up: 
Mixed tababta

Skill: Rope Climb 

WOD: 
Partner AMRAP in 7 minutes 
6 burpees over the bar
6 air squats
6 push ups 

Game: 
Tic Tac Toe

Teens




Warm up:
Rock, Paper, Scissors, Shoot!

Skill Focus:
Butterfly pull ups 

WOD:
Every Minute on the Minute for 12 minutes 
ODD: 3 squat cleans 
EVEN: 5-8 butterfly pull-ups 

Cash out:
AMRAP in 6 minutes 
4 lateral hop burpees 
12 dumbbell snatch