CrossFit Advanced Kids

Warm Up:

Mixed Tabata

Jump Rope

Squat 

Push-Up

Tuck Jump

Skill:

Deadlift

WoD:

10 Deadlifts

10 Pushups

Run 200 Meters

CrossFit Kids

Warm up:
Choose your drill through the agility ladder, run to bench an pick a
card. The suit of the card determines how you will get back to the
beginning of the ladder. Face cards mean 5 burpees and a sprint.

Skill: 

Gymnastics (forward roll, cartwheel, handstand)

WOD: 

Partner AMRAP in 8 min
5 med ball tosses
5 med ball twists and touch
5 med ball sit-ups
5 med ball pass through push ups

Cash out: 

ball launch & big jump rope

CrossFit Teens

Warm Up:

800 Meter Indian Run

Relay Races

Run-->BJ-->Burpee-->Slider-->Run

Skill:

Handstand Progression

WoD:

AMRAP in 12

200 Meter Run

5 Wall Walks

10 Toes to Bar

CrossFit Kids

Warm Up:

Obstacle Course & Jump Rope

Skill:

Monkey Hang

Pull-ups

WoD:

CrossFit BaseBall 

1st Burpees

2nd Front Squat

3rd Sit-ups

Home- Push-ups

Teen Weightlifting - Prowler

CrossFit Advanced Kids

Warm Up:

Obstacle Course

Monkey Bars-->Forward Roll-->Agility Ladder--->Army Crawl-->Cargo Net

Skill:

Wall Ball

WOD:

AMRAP in 10 Minutes

10 Wall Balls

10 Burpees

Skill:

Kids Values

CrossFit Kids

Warm Up:

Dynamic Drills

WOD:

Fun by 10 meters!

Game:

Kids Choice....

Teens

Warm Up:

O-Course

Skill:

Double Under

WOD:

AMRAP in 8 minutes

10 Deadlifts

20 Double Unders

Steve's Club

Warm up:

Relay Sprints

WOD:

Teams of three complete 100 deadlifts, 75 Push-ups, 50 Sit-ups, 25 Squats

and 

Death by 10 Meters

Game:

Search for Gold

CrossFit Kids

Warm up:  

4 corners & mixed tababtas

Skill: 

push press & deadlift

WOD: 

13.2 amrap in 10m of 5 push press, 10 deadlift, 15 box jump

Cash out: 

cargo new climb

CrossFit Kids

 Warm Up:

Jumping - O - Course

Skill:

Push Press

AMRAP in 12 minutes:

Partners complete

5 Push Press (for form)

5 Box Jumps

Teens

Warm Up:

Death by 10 Meters

Skill:

Cluster

WOD:

40 Burpees

20 Clusters

30 Burpees

20 Clusters

20 Burpees

20 Clusters

10 Burpees

CrossFit Kids

Warm Up: Design your own obstacle course 

Skill: Thruster 

WOD: Fran 

Cash out: Game or Pull Up Skill Work

Steve's Club King of Prussia

Warm Up:

2 Forward Rolls--> Agility Ladder--> Bear Crawl--> Sprint

Skill:

Super Slow Squat

WOD:

AMRAP in 7 

Partner Work

5 Fast Floppies

5 Super Slow squats

Game:

Musical Med Balls

CrossFit Kids

Warm Up:

Agility Ladder Drills

Skill:

Super Slow Squat

Jump Rope

WOD:

AMRAP in 12 minutes

10 Squats

20 Lateral jums

Teens

Warm Up:

Agility ladder-->Tire Jump-->Agility Ladder-->Bear Crawl

Skill:

Pull-up

WOD:

Your choice:

AMRAP in 12 minutes

5 Pull-ups

10 Push-ups

15 Squats

or 

5 Sit up

10 Push-ups

15 Squats

CrossFit Kids

Warmup:

agility ladder and gymnastics (forward rolls, bear crawls, crab walks)

WOD:

AMRAP in 10 minutes

2 db thrusters

2 ring rows

4 db thrusters

4 ring rows

6, 6...8, 8...etc.

Skill:

cargo net climb

Game:

freeze tag with burpees