CrossFit Kids

 

Warm Up: 

Slider Madness

 

Skill: 

Kettlebell Swings

WOD: 

Helen Stuck in the Mud

 

3 Rounds for time of: 

10 Banded Sprint Outs

24 Kettlebell Swings

12 Pull Ups

 

Game: 

Kids Choice!

CrossFit Kids

Warm up:

Roll-->Bear Crawl Forward-->Bear Crawl Backward-->High Knees-->Agility Ladder

Skill:

Push Press

WOD:

AMRAP in 18 minutes

400 Meter Run

10 Push Press

10 Box Jump

CrossFit Teens

Warm Up:

Med Ball Relay

WoD:

AMRAP in 20 minutes

Sled Pull

Rest

Kettlebell swings

Burpee

WallBall

*Teams of five complete the above, rotate when sled pull is completed.

CrossFit Kids

Warm up: 

Dynamic drills

Skill: 

Deadlift

WOD: 

Every minute on the minute complete 5 deadlifts and a sprint for time.
Stretch!

CrossFit Advanced Kids

Warm Up: 

3 Cones

1st. Cone 5 Squats, 5 Mtn. Climbers

Lunge 

2nd. Cone 5 Sit-Ups, 5 Tuck Jumps

Bear Crawl

3rd. Cone 5 Burpees, 5 Frog Jumps

Skip Back to Cone 1. 

Skill: 

Thruster

WOD: 

5 Min AMRAP

15 Thrusters

15 Jumping Pull-Ups

Secret WOD: 

Timed Mile

Results:

Adam 6:51

Katelyn 7:01

Eden 7:07

Shannon 7:15

Steph 7:56

Armen 7:57

Lynzee 10:07

Maya 10:29

Rachel 10:54

Kayla 10:54

CrossFit Kids

Warm up: 

Obstacle course

WOD: 

1 minute station rotation of cargo net, jump rope, cartwheel or forward roll, box jump, plate jumps. Immediately following the workout add up your scores from each station.

Game: 

freeze tag

CrossFit Teens

Warm Up:

Dodgeball 

Skill:

Sand Bag Cleans

WOD:

AMRAP in 13 Minutes

200 Meter Run

5 SandBag Cleans

6 Burpees

7 Sit ups