CrossFit Kids

Warm Up: 

Run Arounds

Skill: 

Shoulder Press-->Push Press--> Push Jerk

WOD: 

AMRAP in 10mins

5 Push Jerk

10 Burpees

 

Cash Out: 

Teams of three, max lateral hops, 1 minute per athlete

CrossFit Kids

Warm Up:

Move the Castle

Skill:

Sumodeadlift High Pull

WOD:

5 Sumodeadlift High Pulls

Run 

5 Squats

Run

then:

Relay sprints

Game:

Finding Nemo

CrossFit Teens

Warm Up:

Relay

Run -->Bear Crawl-->Run-->Crab Walk-->Sliders

Skill:

Overhead Squat

Knees to Elbows

WOD:

AMRAP in 15 Minutes

Run 200Meters

10 Front Squats

5 Knees to Elbows

CrossFit Teens

Warm Up:

Mixed Tabata

4 rounds 

Jump Rope

Push up

Air Squat

Burpee

Skill:

Wall Walk Up

Sumo Deadlift High Pull

WOD:

10-1

SDLHP

KBS

Skill:

Wall Climb

Vanguard School

Warm Up:

Move the Castle

Skill:

Sumo Deadlift High Pull

WOD:

5 Sumodeadlift High pulls

Run

5 Squats

Run

Game:

Dodge Ball

CrossFit Kids

Warm Up: 

Relay Race 

Skill: 

Jump & Land 

WOD: 

 AMRAP in 10min 

10 Push Jerk 

15 Toes to bar 

25 single or double unders 

Game: 

Crossfit Bowling

Vanguard School

Warm Up:

Pencil Roll Obstacle Course

Skill:

Thruster

Push Up

WOD:

Teams of three complete

5 Push-ups 

Run

5 Thrusters

Run

Game:

Musical Med Balls

CrossFit Kids

Warm Up:

Obstacle Course

Skill:

Squat 

Push Up 

Box Jump

WOD:

AMRAP in 10 minutes

10 Squats

10 Push ups

10 Box Jumps

Game:

Musical Med balls

CrossFit Kids

 

 

Warm Up: 

Four Square Dynamic Drills

 

Skill: 

The Overhead Lock Out Postion

 

WOD:  

Teams of three complete AMRAP in 10mins of squats & situps. Overhead walking lunges are done in between squat and situp stations.  One team member at each movement

 

Game: 

Capture the Cone

CrossFit Teens

Warm Up:

Death by 10 Meters

Skill:

Thruster

WOD:

On the minute complete 4 burpees and use the remainder of the minute to get to 50 Dumbbell Thrusters.

Game:
Dodgeball

CrossFit Kids "Cubs"

 WOD:

CrossFit Kids

Warm Up:

Agility Ladder--->Burpee

Skill:

Thruster

WOD:

3 Rounds for time

1:00 Station rotation of 

Box Jump

Push Up

Thruster

Burpee

CrossFit Teens

Warm Up:

Farmers Carry Relay

Skill:

Deadlift

7-7-7-7-7

WOD:

15 Deadlifts

20 Burpees

30 Air Squats

40 Box Jumps

Vanguard Kids

Warm Up:

Move the Castle

Skill:

Push Press

Team WOD:

AMRAP in 8:30

Sit up (5)

Push Press (5)

Squat (5)

Run

CrossFit Kids

Warm Up: 

If your happy and you know it....

 

Skill:  

Shoulder Press vs. Push Press

 

WOD:

Partner AMRAP in 12mins

30 Stump Jumps, 30 Push Press, Sprint

 

Game: 

Burpee Kick Ball

CrossFit Kids & Steve's Club

Discussion: 

What is important at CrossFit?

 

Dynamic Warm Up

 

Skill: 

Solider Dip (staying upright in the dip!)

 

WOD: 

Tababtas!  Jump Rope, Push Press & Squat

 

Game:  

Med Ball Toss Challange 

Teams of four did an AMRAP of medball tosses into an upside down box in 5 mins!

CrossFit Kids - Cubs

Warm Up:

Obstacle Course

Cargo Net

Skill:

Squat

WOD:

"Baby Cindy"

3 Ring Rows

6 Push-ups

9 Squats

Game:
Finding Nemo