Tuesday, November 14, 2017

Kids





Warm up: grab ball
Skill focus: jump rope
WOD:
Partners Complete
100 single unders*
90 dumbbell push Press
80 single unders
70 box jumps
60 single unders
50 front squats
40 single unders
30 Burpees
20 single unders
10 forward rolls
* beginners and younger athlete teams complete half the amount of reps of single unders
Game: kids choice

Thursday, November 9, 2017

Kids





Warm up: agility ladder
Skill focus: handstands 
WOD: 
5 rounds alternating with a partner 
15 Dumbbell Front Squats 
Max Handstand or Plank Hold 
Score is the accumulation of time in the Holds. 
Game: coaches choice

Teens





Warm up: agility ladder

Skill focus: handstands 

WOD: 
5 rounds of
3 Front Squats (heavy)
Max Handstand or Plank Hold 
Rest 2 minutes 

Score is the accumulation of time in the holds.

Tuesday, November 7, 2017

Teens




Warm up: dynamic drills
Skill focus: pull ups
WOD:
Partners complete
125 push ups
100 pull ups
75 front squats
50 hang power cleans

Sunday, November 5, 2017

Teens







Warm up: cone drills
Skill Focus: clean and jerk 
Clean & Jerk 
1-1-1-1-1-1-1
Then 

Partner Helen Meets Grace
3 rounds of 
400m Run (run 200m together)
21 kettlebell swings 
12 pull ups 
Then 
30 clean and jerks

Kids






Warm up: cone drills
Skill Focus: clean and jerk 

Partner Complete 
3 rounds of 
3 alley loop runs together 
22 kettlebell swings 
12 push ups 
Then 
30 dumbbell clean and jerks

Preschool


Warm up: How fast can you go!?
Skill focus: jump rope 
WOD: AMRAP in 7 minutes 
5 jump ropes
5 squats 
Throw the ball and run fast to go get it
Game: freeze tag

Tuesday, October 31, 2017

Kids






Warm up: halloween dynamic drills!
Skill focus: Skin the (black) Cat
WOD: AMRAP in 10 minutes
3 skin the black cat
5 pumpkin toss (wall ball)
10 pumpkin smash (slam balls)
15 swat the spider (vertical jump)
Game: ropes and rings

Monday, October 30, 2017

Teens






Warm up: dynamic drills

Skill focus: bench press 

WOD:

6 rounds Not for Time 
2 Back Squats (heavy static weight)
1 Bench Press (heavy increasing weight)

Then 

Every 5 minutes, for 15 minutes (3 sets) for times of:
400m Run 
9 Power Cleans (heavy)

Sunday, October 29, 2017

Kids






Warm up: rope swing relay 

Skill focus: rope climb 

WOD:
3 rounds of Station Rotation 
1 minute AMRAP at each station 
1 minute rest in between rounds 
Rope Climb 
Hang Power Clean
Box Jump 
Push jerk 

Game: Every Man for Himself Dodgeball

Teens



Warm up: agility ladder 

Skill focus: rope climb 

WOD:
3 rounds of Station Rotation 
1 minute AMRAP at each station 
1 minute rest in between rounds 
Rope Climb 
Power Clean
Box Jump 
Push jerk

Teens






Warm up: Rowing and Dynamic Drills
Skill Focus: overhead squat
WOD:
Overhead Squat
Work on sets of 3 or find a 3RM

Then 

50 kettlebell swings 
40 front rack lunges 
30 box jumps 
20 pull ups 
10 handstand push ups 

Cash out: mixed tabata abs

Kids







Warm up: CrossFit Baseball
Skill focus: pull up 
WOD: AMRAP in 10 minutes 
 10 kettlebell swings 
10 lunges 
10 box jumps 
10 pull ups 
10 push ups 
Game: musical Medballs