Thursday, February 25, 2016

Teens








Warm up:
Triangle tag and dynamic drills

Skill focus: Sumo deadlift

WOD:
Teams of 4 complete (2 working at a time)
400 singles unders
300 kettlebell swings
200 sit-ups
100 burpees

Kids




Warm up:
Dodgeball

Skill focus:
Double under

WOD: teams of four complete (one athlete working at a time)
300 Single unders
200 Kettlebell swings
100 sit-ups
50 burpees

Game:
Duck duck goose

Saturday, February 20, 2016

Preschool



Skill:
(Against the wall)--Push Press 

Warm up:
5-4-3-2-1 
Push  Press
Shuttle Sprint

WOD:
5-4-3-2-1 
BALL Squat
Shuttle Sprint
Fruit Monster

Game:
Volcano Monster
Duck Duck Goose

Friday, February 19, 2016

Teens







Warm up:
Dynamic drills

Skill focus:
Back squat

WOD:
Partner AMRAP in 8 minutes
Partner 1: Row 150 meters
Partner 2: 5 push ups, 10 dumbbell snatch,  15 sit-ups

Game:
Pizza Pie

Thursday, February 18, 2016

Kids

Warm up:
Relay races

Skill focus:
Thruster

WOD:
AMRAP in 9 minutes
5 thrusters
10 sit-ups
15 tuck jumps

Game:
Parachute cat & mouse

Tuesday, February 16, 2016

Kids






Warm up:
Partner relays & Tabata tantrums

Skill focus: 
Snatch

WOD: 
AMRAP in 10 minutes
8 dumbbell snatch right
8 dumbbell snatch left
12 goblet squats
30ft Waiters walk right
30ft waiters walk left



Sunday, February 14, 2016

Kids

 
Warm Up: Tabatas

WOD Valetines Day Jr. Massacre:

200 Single Unders
100 Squats
75 situps
50 rr
25 walking lunges
10 burpees

Thursday, February 11, 2016

Kids





Warm up:

Med ball drills

Skill: Shoulder press

WOD:
15-12-9
Front Squat
Shoulder Press

Game:
Triangle tag
Groups of three hold hands. One person is the target. The "it" person has to try to catch the targets while the others protect them. The "it" person can not go under or through the group.

Teens

Warm up:
Dynamic drills & plank wars

Skill focus:
Double unders

WOD:
AMRAP in 12 minutes
10 pull ups
10 hang cleans
20 double unders

Tuesday, February 9, 2016

Kids class



Warm up:

Kids choice dynamic drills

Skill focus:
Single unders and double unders

WOD:
Med ball clean, box jump, sit up
Infinity ladder for 9 minutes

Game:
Time machine
A determined number of pulls on the rower take you to a different point in time where you act out something from that time

Saturday, February 6, 2016

Preschool


Skill:
Squat and Deadlift (Gorillas)

Warm up:
Fast Feet 
FREEZE
Slow Feet 
FREEZE

WOD:
Forward Roll
Run
5 Squat
5 Deadlifts

Game:
Cookie Monster What time is Lunch
Duck Duck Goose 

Thursday, February 4, 2016

Teens





Warm up:
Dynamic drills

Skill:

Deadlift

WOD:

3 rounds: 1 minute AMRAP of each
Kettlebell Swing
Burpee
Kettlebell swing
Burpee
Rest

Kids







Game day!


Fruit monster
Crossfit Baseball
Musical medballs
Pizza pie

Tuesday, February 2, 2016

Preschool





Skill focus:
Drivers squats with abmat

Warm up:
Day at the races
Coach calls out different kinds of animals or modes of transportation to
Race as

WOD:
"race track WOD"
Kids hold abmats and pretend to drive race cars through the WOD
1 lap
5 drivers squats
2 laps
5 drivers squats
3 laps
5 drivers squats
4 laps
5 drivers squats
5 laps
5 driver squats
6 laps
5 driver squats

Game:
Seek and find