Sunday, April 23, 2017

Preschool


Theme: Monsters Day
Skill Work:
Plank games & Push ups

Warm Up:
Squats, Sprints, & Jumping Jacks
WOD: 2 Rounds of Sprints x2 5 Monster Squats Sprints x2 3 Burpees

Games: Follow the Leader Cookie Monster

Teens and Kids





TEENS:
Warm up: 
Dynamic drills 

Skill focus: 
Power snatch (work on technique or find a heavy single) 

WOD: 
For time-20 power snatches
30 box jumps
40 kettle bell swings
50 double unders
**every minute on the minute stop in do 5 air squats 

KIDS:
Warm up: 
3,2,1 up! 

Skill focus: 
Squat 

WOD: 
AMRAP in 10 minutes 
10 Dumbbell snatch (5r/5l) 
10 air squats 
10 single unders 
10 box jumps 

Game: 
Musical Med balls

Thursday, April 20, 2017

Kids






Warm up: agility ladder

Skill focus:
kettlebell swing

WOD:
Partners complete for time
50 wall balls
Run 200m together
50 kettlebell swings
Run 200m together
50 sit-ups
Run 200m together

Game: tag games

Monday, April 17, 2017

Kids

WARM UP:
Dodgeball

SKILL:
Jump rope/ single unders

WOD: Partner
AMRAP 12 minutes
20 walking lunges (focusing on back knee down or start over)
20 burpees (chest to the ground/ reach clap over head!)
20 singles (stand straight up and look ahead)
Alley loop

GAME:
Pizza Delivery MADNESSSSS!

Teens



WARM UP:
200 meter run
Dynamic stretches
Sled pull through

SKILL:

Doubleunders

WOD:
Partner 15 AMRAP:
20 walking lunges
30 burpees
40 double under attempts/ 80 singles
200 meter run

WARM DOWN:
400 meter job
Rolling out

Tuesday, April 11, 2017

Teens





Warm up: playing card drills

Skill focus: handstands

WOD:
6 rounds not for time
3 front squats (heavy)
Max handstand hold

Cash out: tabata burpees

Kids







Warm up: playing card drills
Skill focus: handstands
WOD: 6 rounds (not for time)
15 Dumbbell Front Squats
Max Handstand Hold or Max Plank hold
Game: pizza pie!

Sunday, April 9, 2017

Kids






Warm up: Jump rope

Skill focus: Air squat

WOD:
Partner AMRAP in 10 minutes
50 ft buddy carry
12 burpees
24 air squats
36 jumping jacks

Game:
3,2,1 up!

Teens






Warm up: jump rope

Skill focus: kipping swings

WOD:
Partner AMRAP in 15 minutes (1 person working at a time)
50ft buddy carry
12 pull ups
24 push ups
36 kettlebell swings

Cash out: stretching!

Kids






Warm up: group med ball drills and plank wars

Skill focus: push up

WOD:
3 rounds of:
1 minute AMRAP box jumps
1 minute AMRAP push ups
1 minute rest

Game: farmers and lumber jacks

Teens


Warm up:

Partner drills

Skill focus:
Ring dips

WOD:
4 rounds of
1 minute AMRAP box jumps
1 minute AMRAP ring dips
1 minute rest

Cash out:
Rope climbs

Tuesday, April 4, 2017

Preschool


Theme: Through the jungle 

Skill: Jumping Squats 

Warm up: Animal Walks (Lion, Monkey, Snake, Dog) Jungle Adventure obstacle Course Balance Beam -> Under/over Paralletes -> Climb on boxes -> Swings on Rope |

Games: Monkey Tag Duck Duck Goose

Saturday, April 1, 2017

Teens






Warm up:
CrossFit Baseball

Skill focus:
Thruster

WOD:
Partners complete 3 rounds for time (1 person working at a time)
400 meter run (together)
30 thrusters (medium weight)

Cash out:
Choice skill test

Kids







Warm up:
CrossFit Baseball

Skill focus:
Thruster

WOD:
Partners complete 4 rounds for time
2 alley loop sprints (together)
30 Thrusters (one person working at a time)

Game:
Dr. Dodgeball

Teens





Warm up:
Dodgeball

Skill focus:
Rope climbs

WOD:
"DT"
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks