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

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

Teens

Warm up: dice knock out 

Skill focus: mental toughness 

WOD: 

"Bear Complex"

5 rounds for load 

Complete 7 repetitions of the following complex without putting the bar down. 

Power clean

Front squat 

Push Press 

Back squat 

Push Press 

Rest for full recovery in between rounds.

Teens

Warm up: row and dynamic drills
Skill focus: hang clean
WOD:
Work up to a 2 rep max hang clean or technique for doubles

Then

AMRAP in 8 minutes
8 box jumps
8 hang power snatch
8 push ups

CrossFit Kids

Skill: Push Press
Warm Up: sprints, Agility ladder drills
WOD:
AMRAP in 5mins of-
5 jumping pull ups
10 push ups
15 squats

Teens

Warm up: Musical Med Balls
Skill focus: pull up
WOD:
Holbrook
10 rounds for time of:
5 Thrusters
10 pull ups
100m run
1 minute rest
Cash out: max set of push ups

Teens

Warm up: partner rotations
Skill focus: push press
WOD:
5 sets of 3 Push Press all at a working weight
Then
teams of 4 complete for time:
2k row (plank)
100 burpees (bar hang)
100 box jumps (double kettle bell dl)
(2 athletes working on movements while other two athletes are doing a hold)