Thursday, June 22, 2017

Kids






Warm up: mixed tababta

Skill focus: What is CrossFit?

WOD:
Partners complete max shuttle sprint sled drags on ten minutes, alternating each minute

Cash out:
Station rotation
battle ropes/sliders/box jump/jump tops
30s on 30s off
Game: musical Med balls

Preschool








Skill: Push Press
Warm up: agility ladder
WOD: obstacle course
Toes to rings-> step/jump over parallettes->balance beam->jump on plates-> start over.

Monday, June 19, 2017

Teens






Warm up: rock, paper, scissors...shoot!
Skill focus: rope climb
WOD:
Front squat 5x5
then
 "rope climb Fran"
21-15-9 Thrusters
3-2-1 Rope Climb
Cash out: handstand skill work

Thursday, June 15, 2017

Teens


Warm Up: Playing Cards
Skill Focus: Rope Climb
WOD:
Front Squat 5x5
then
Rope Climb Fran
21-15-9 Thrusters
3-2-1 Rope Climb

Kids

Warm Up:
Playing Cards
Skill Focus:
Rope Climb
WOD:
Partner AMRAP in ?
20 Thrusters
2 Rope Climbs (One lower and then pull to stand as scale- if they have to wait for the rope...no big deal! but you can bring over the little ropes from main)

Cash Out or Game:
Coaches Choice

Wednesday, June 14, 2017

Preschool



Skill: Rocketship/Jack in the Box squats
Warm Up: Run around the cones and FREEZE
WOD: Obstacle course
Jump on plate, Squat (5 plates)
Climb on top of the boxes, then jump or step down
Hop through Hula Hoops
Rope Swings
Repeat

Games: 
Sprint Relays pushing Medball
Cookie Monster

Teens





Warm up: roll the dice!
Skill focus: double under
WOD:
Back squat - work up to a heavy triple
Then
3 rounds for time:
200m run
20 sit-ups
20 double unders
20 burpees

Tuesday, June 13, 2017

Teens

Warm up:
Agility Ladder
Dynamic Drills

Skill:
Push Jerk

Strength:
Push Jerk x2

WOD:
DT (Dumbbell or Barbell)
12 Deadlifts
9 Hang Power Cleans
6 Push-Jerks

Kids

Warm up:
Agility Ladder --> Bear Crawl--> Lateral Drills--> Squats to the amount of your age in the Hula Hoop.

Skill:
Squat

WOD 1:
Mr. Lucky, "battle ropes" 10 second intervals

WOD 2:
Slider Races

Cash out:
Box Jumps

Saturday, June 10, 2017

Preschool



Theme: Day at the Beach
Warm Up:
Agility Ladder (Bunny Hops, Backward Hops, Plank walks)
Skill: 
Star Jumps, Crab Walks
WOD: 
Sprint x2
Side Shuffle x2
Sprint x2
Bear Crawl/Crab Walk

Games:
"Beach Volleyball” - coach tosses ball to each child, who try to hit the ball using hand.
Knock down the “sand castle”- build a sand castle using foam rollers, and children try to knock it down using gator ball
Duck Duck Goose.

Thursday, June 8, 2017

Teens






Warm up: dynamic drills

Skill focus: Knees to Elbows

WOD:
Partner Filthy 50
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball
50 Burpees
50 Double under

Cash out: stretch & nutrition talk!

Kids




Warm up: balls and sprints!

Skill focus: push press

WOD:
"Terrible 20"
20 Box jump
20 Kettlebell swings
20 Walking Lunge
20 dumbbell Push press
20 Air squat
20 Burpees
20 Tuck jump

Game: hula hoop relay races

Tuesday, June 6, 2017

Kids





Warm up:
Roll the dice!

Skill focus: jump rope

WOD:
Partners complete for time:
3 rounds/one person working at a time
2 alley loops (together)
20 sit-ups
20 single unders
20 burpees

Game: Big jump rope!

Friday, June 2, 2017

Preschool



Warm up: 
Sprint Relays

Skill: Throw ball to Wall (wall ball)
WOD: CF Baseball
Run to Base
1) 10 Jumping Jacks
2) 2 Burpees
3) 3 Ball throws to wall

Games:
Hoop Hop
Duck Duck Goose