CrossFit Kids

Warm up: 

Jump Rope & Sprints

Skill: 

Super Slow Squats

 

WOD: 

Partner AMRAP in 9mins

One partner completes 15 squats while the other holds a static postion.  

Each partner takes a turn holding each position

Plank, Monkey Hold, Bottom of the Squat, Reverse Plank

 

Cash Out: 

AMRAP of rolling burpees in 2mins. 

CrossFit Teens

Warm Up:

Med Ball Relay

Skill:

Med Ball Clean

WOD:

Partner AMRAP in 15

5 Med Ball Cleans

5 Push-ups

10 Sit ups

CrossFit Teens

Warm Up:

Box Jump-->Lunge--> WallBall

Skill:

Push-up-->Plank

Wall walk-->Kick up--> Shouler touches

WOD:

AMRAP in 12 minutes

3 Wall Walks

6 Box Jumps

9 Push Press

CrossFit Kids

 

Warm up: 

Dynamic Drills

 

Skill: 

Push Press

 

WOD:

Team WOD From CrossFit Agoge:
One team member rows 150m while the other team members complete the following number of reps each of the following movements. AMRAP in a given amount of time of:
7 Front squats (each)
7 Push Press (each)
7 Burpees (each)

_Movements should be performed 1 rep each in a rotation until all members have done the designated number of reps of that exercise. The process repeats for each movement for as many rounds as possible until the time is up. As one team member completes the row, they will join the AMRAP while another teammate rows.

Game: 
Dodge Ball

Teen Weightlifting

Austin Deadlifts!

CrossFit Kids

Warm Up:

Agility Ladder -->Bear Crawl-->Broad Jump

Tabata Jump rope

Skill:

Squat

WOD:

AMRAP in ??

5 Burpees

10 Box Jumps

15 Squats

Game:

Musical Med Balls

CrossFit Teens

Warm Up:

Log Roll-->Bear Crawl-->High Knee Skip

Forward Roll-->Crab Walk-->Backward Lunge

Cartwhell-->Broad Jump-->ButtKicks

Skill:

Pull-ups

WOD:

12*9*6*3*

DB Clusters

Burpee

*Rope Climbs

Results:

Max Pullup-Time WoD

CrossFit Teens

Warm up:

Run, Slam Ball, Sand Bag clean, Burpee, Run

Skill:

Snatch

WOD:

AMRAP in 10

2 person teams

10 Partner Jumps

10 Snatches

CrossFit Preschool

Skill:

Squat

Warm Up:

Agility Ladder Heart

WOD:

Box Jump

Run

Roll

Game:

Finding Nemo

CrossFit Teens

Warm Up:

800 M Indian Run

Row-->Box Jump-->WallBall

Skill:

Hollow Rocks/Superman/ Plank Wars

WOD:

AMRAP in 10

50 Squats

30 Push-ups

15 Burpees

Skill:

400M Indian Run

CrossFit Kids

 

Warm up:  

Be my valentine Relay

 

Skill: 

Row

 

WOD: 

Partners Complete

3 Rounds

500M Row

24 Box Jumps

12 Box Dips

4 Ball Tosses into a heart target

12 minute time cap

 

Cash Out:

Max time overhead plate hold

CrossFit Teens

Warm Up:

Slam Ball-->Lunge-->AbMat Sit up

Skill:

Deadlift

WOD:

5 Rounds for time of:

15 Deadlifts

400M Run

15 AbMat Sit ups

Skill:

Nutrition- What's for Breakfast?

CrossFit Teens

Warm Up:

Agility Ladder Drills

Skill:

HSPU

WOD:

3 Rounds for time of:

30 Box Jumps

30 Wall Balls

 Results:

CrossFit Kids

 

Warm up:

Obstacle Course

 

Skill: 

Sumo Deadlift High Pull

 

WOD:

AMRAP in 4 mins: 10 Situps, 10 Sumo Deadlift High Pull

Rest 2mins

AMRAP in 4 mins: 10 Push ups, 10 Sumo Deadlift High Pull

Rest 2mins

AMRAP in 4mins: 10 Squats, 10 Sumo Deadlift High Pull

 

Game: 

Move the Stuff Race

CrossFit Kids - Cubs

Warm Up:

Stop, Jump, Roll

Skill:

WallBall

Workout:

Amrap in ???

Wallball

Run

Jump

Run

Game:

Finding Nemo

Nemo-Press

Dori- Sit-ups

Teen Weightlifting

  163 x 3 Deadlift

CrossFit Teens

Warm Up:

Relay Races

Skill:

Knees to Elbows

WOD:

CrossFit Baseball

CrossFit Kids

Warm up: 

Dynamic drills

 

Skill: 

Push press

 

WOD: 

AMRAP in 7 minutes of

5 push press

10 ring rows

15 single unders 

 

Game: 

Cone wars

Teen Weightlifting

Tyler - 325 x 3 Deadlift