Thursday, September 21, 2017

Kids





CrossFit Kids 9/21/17
Warm up: Musical Medballs
Skill focus: deadlift 
WOD: 
Partner AMRAP (one person working)
3 minutes box jump 
3 minutes push Press
3 minutes deadlift 
Game: Army dodge ball

Teens






CrossFit Teens 9/21/17
Warm up: dynamic drills
Skill focus: deadlift 
WOD:
Deadlift 3-3-3-3-3-3
Then
Partners AMRAP in 9 minutes 
3 minutes: Shoulder to Overhead /Bar Hang Hold 
3 minutes: Ring Rows/Tricep Hold on Box 
3 minutes:  Box Jump/ Front Rack Hold
Cash out: rope climb skills

Wednesday, September 20, 2017

Kids




WARM UP: Switch with High 5s, Sprints.
SKILL: Wall Walks -> Handstands -> Plank Holds
WOD: AMRAP in 5mins of
10 Broad Jumps
5 Push ups
10 Walking Lunges
Game: Four Corners.
One person is “it” and sits in the middle of the room with eyes closed. All the rest of the kids stand at corner 1, 2, 3 or 4. The person who is “it” picks a corner without looking, and all those kids sit out. Continue until last person remaining.

Tuesday, September 19, 2017

Preschool



Superheroes Saturday

Skill: Supermans & Superhero Squats

Warm Up:
Slow feet -> Fast Feet
Slow high knees -> Fast high knees
Jumping Jacks
Superhero Squats

WOD: Swamp Rescue
Bunny Hops through agility Ladder
Jump over “rocks”
Cross over Swamp (Balance Beam)
Knock the Bad guys (Foam roller) over
Repeat

Games:
What time is it Mr Fox? 
Duck Duck Goose

Teens






CrossFit Teens 9/18/17
Warm up: Pizza Pie!
Skill focus: Thruster 
WOD: 
Thruster 2-2-2-2-2-2-2
then
Partner AMRAP in 10 minutes
30 Pull ups
60 Double Unders
30 Thrusters (light)

Sunday, September 17, 2017

Teens





Warm up: station rotations 
Skill focus: box jump (find a max height) 
WOD: 
Partners Complete (one person working) 
3 rounds 
400m run (together)
30 wall balls
20 burpee box jumps 
(Time cap 20 minutes)

Kids





Warm up: relays 
Skill focus: wall ball
WOD: 
AMRAP in 9 minutes
100m sprint
7 wall balls 
5 burpees
Game: red light green light

Wednesday, September 13, 2017

Teens








Warm up: partner relays 
Skill focus: back squat 
WOD: 
Back Squat 
Find a 3RM or work on sets of 3
Then
50-40-30-20-10
Kettlebell Swing
Sit-ups

Kids

Warm up: playing card alley runs
Skill focus: kettlebell swing
WOD: AMRAP in 8 minutes
15 kettlebell Swings
10 goblet squats
10 sit-ups
Game: snake tag

Friday, September 8, 2017

Kids






Warm up: high fives!

Skill focus: push jerk

WOD:
Every minute on the minute:
30 second AMRAP of:
Dumbbell Push Jerk
Push ups 
Single unders 
Ring rows
Repeat 2x

Game: ropes and rings

Teens






Warm up: high fives!

Skill focus: push jerk

WOD:
Find a 2 rep max push jerk (or work on technique) 

Then 

Every minute on the minute:
30 second AMRAP of:
Ring dips 
Double unders 
Strict pull ups 
Repeat 4x

Wednesday, September 6, 2017

Kids





Warm up: Partner rowing switch

Skill focus: forward roll
WOD: AMRAP in 9 minutes
3 burpee forward roll
6 box jumps + Squat on top
9 Med ball sit ups

Game: plank tag

Sunday, September 3, 2017

Kids





Warm up: CrossFit baseball
Skill focus: hang clean
WOD: Partner AMRAP in 7 minutes
7 dumbbell deadlifts
7 dumbbell hang power cleans
7 dumbbell front squats
Partner complete a full round before alternating
Cash out: 3 rounds of jump rope 30s; rest 30s
Game: kids choice