Saturday, October 29, 2016

Preschool



Halloween Fun

Skill:
Scary Squats
Boo-Burppes

Warm up:
Spooky obstacle course
Fly like a bat--->Agility Ladder--> Mummy Walks, balance beam

WOD:
Max Boo-Burgees
Max Scary Squats

Game:
Doggy Doggy Where's my Bone

Thursday, October 27, 2016

Teens



Warm up: 
Dynamic drills 

Skill focus: 
Double under (find max set) 

WOD: 
For time: 
100 double unders 
80 kettlebell swings 
60 deadlifts 
40 push ups 
20 thrusters 
10 burpees over bar 

 Cash out: 5x5 strict pull ups

Wednesday, October 26, 2016

Kids



Warm up: 
Snake tag & tabata drills 

Skill focus: 
Toes to bar 

WOD: 
5 rounds of AMRAP in 3minutes 
9 air squats 
7 box jumps 
5 toes to bar 
Rest 1 minute in between rounds 

Game: 
Dodgeball

Monday, October 24, 2016

Teens




Warm up: 
Dynamic drills 

 Skill focus: 
Handstands 

WOD: 
 Find a heavy 3 rep back squat for the day 

 Then EMOM for 10 minutes 50 meter Sled drag (50% body weight) 50 meter sprint.

Sunday, October 23, 2016

Teens






Warm up:

Dynamic drills

Skill focus:
Rope climb

WOD:
Every minute on the Minute complete push jerks and burpees. Start with 1 repetition of each and then add 1 to each movement on subsequent minutes until you can no longer finish within the minute.

Cash out:
4 sets of strict pull ups and push ups

Kids





Warm up:
mixed tabatas- jump rope & slam ball
Skill focus:
skin the cat and pencil holds
WOD:
Every minute on the minute complete push jerks and burpees. Start with 1 repetition of each and then add 1 to each movement on subsequent minutes until you can no longer finish within the minute.
Game:
Dodgeball

Wednesday, October 19, 2016

Kids

Warm up: 
Mixed tabata 

Skill focus: Split jerk 

WOD: AMRAP in 7 minutes Single unders (start at 5 and increase by 5s each round) 1 Alley loop

Game: Crossfit tic Tac toe

Tuesday, October 18, 2016

Teens




Warm up: 
Rower no whammies 

Skill focus: 
Rowing 

WOD: 
 Bench press 5x5 Then 3 rounds of 1 minute 
AMRAPs of: Row for calories Wall balls Ring rows Rest 1 minute in between rounds 

Cash out: 
3 rounds NFT 10 split squats (r/l) 10 Dumbbell pull over 10 v-ups

Sunday, October 16, 2016

Preschool







Wild Animals/The Jungle

Skill:
Elephant and Lion Squats
Kangaroo Tuck Jumps

Warm up: 
Obstacle Course
Agility Ladder-->Box Jump off-->Monkey Rope Swings-->Balance Beam Walk

WOD:
Cheeta Sprints
5 Squats

Game:
Tag 
Duck Duck Goose

Friday, October 14, 2016

Teens





Warm up: Partner relays 
Skill focus: push jerk
WOD: 
Push Jerk 
Work up to a heavy double 

Then 

DT
5 rounds for time of
12 deadlifts 
9 hang power cleans
6 push jerks

Kids




 
Warm up: Partner Relays 

Skill focus: handstand 

WOD: Partner dumbbell DT
10 rounds for time of 
12 deadlift 
9 hang power cleans
6 push Jerk 
Alternate each round 

Game: rope fun!

Wednesday, October 12, 2016

Kids





Warm up:
Obstacle course
Skill focus:
Jump rope
WOD:
Playing card AMRAP in 7 minutes
Each suite represents an exercise. The number on the card is the number of reps that should be performed. Face cards=5 air squats
Game:
Kids choice

Tuesday, October 11, 2016

Teens



 
Warm up:
Dynamic drills

Skill focus:
Double under (find your max set)

WOD:
"baseline"
500m row 
40 air squats
30 sit-ups
20 push ups
10 sit-ups 

Cash out:
Accumulate 30 strict pull ups

Sunday, October 9, 2016

Preschool




Skill focus:
push press 
Warm up: Planet exploration- on each planet you land on you have to do a different movement (run, hop, roll, bear crawl, etc)

WOD: 
AMRAP in 6 minutes 
5 push press with moon rock (playground ball)
Cross the solar system (hop through plates scattered across the gym) 
5 squats with moon rock 
Cross the solar system 

Game:
Moon rock collection- all the balls are placed in a circle. The coach calls out different movements to be performed outside of the circle. When the coach yells "moon rock" run into the circle and grab a rock (ball) and run to place it in spaceship container (upside down box)

Friday, October 7, 2016

Kids

Warm up:
Kids choice tabatas

Skill focus: forward roll

WOD: 5 crossfit baseball runs for time

Home base: 1forward
Roll, 1st base 5 burpees, 2nd base 10 air squats, 3rd base 15 jumping jacks
Game: PVC pass

Teens





Warm up: 
Dynamic drills
Skill focus: bench press

WOD:
3 rounds of
In 3 minute blocks complete
15 calorie row then
AMRAP dumbbell snatches until time runs out

Rest 1 minute between rounds

Monday, October 3, 2016

Teens






Warm up:
dynamic drills
Skill focus:
front squat 
 
WOD: 
Work on sets of 5 in the front squat

Then complete for time with an empty barbell:

Run 200m 

Then 

21-15-9
Front squat 
Push press 
Overhead lunge 

Then 

Run 200m