CrossFit Kids

Warm up : 

Mixed Tabatas

WOD: 

stations of the following 30 sec at each with 1:30 rest then 1 min @ each

box jump

jump rope

farmers carry (18 or 26 kb)

wall balls
sled 45# or 60#

lateral jumps

prowler 30#

Game:

Your choice

CrossFit Kids

Warm up: 

Kick ball

Skill: 

Cartwheel, rings (pencil hold and skin the cat).

Wod:
4 rounds- partner 1 runs while partner 2 jumps rope, when partner one returns from the run, together the team completes 30 squats before switching.

Game: 

Double Dutch

CrossFit Teens

Warm Up: 

Jump Rope

DU's

Dynamic Warm-Up

Skill: 

Barbell Deadlift

WOD:

30-20-10

Deadlifts

DB Push Press

DU's or SU's

Results:
Abigail 8:38 (55/8)
Jordan 9:45 (45/8)
Sienna 9:52 (45/8)
Becca 10:13 (45/10)
Austin 11:29 (135/20)
Carter 13:48 (115/20)
 

CrossFit Kids

Skill:
Wall balls
deadlift with kb

Wod:
Amrap in 8 min
10 box jumps
Bear crawl
10 push ups
Crab walk

Game:
Musical medballs

CrossFit Teens

Warm Up:

Run-->Row

Skill:

Pull-up

WOD:

"Cindy"

5 Pull-ups

10 Push-ups

15 Squats

Results:

Carter 12

Austin 10

Abby 10 - band

Sienna 4 - band

Rebecca 10-  band

Jordan 8 - band

Jeff 10 -band

Josh 10 RoM

CrossFit Kids

 

Warm Up: 

Tic Tac Toe Races

 

Skill: 

Kettlebell Swing

 

WOD: 

AMRAP in 9 minutes

5 Burpees

10 Kettlebell Swings

Goblet lunges for 3 mat lengths

 

Cash Out: 

Max Ring Hang

CrossFit Kids

 

Warm Up: 

Playing Card Dash

 

WOD: 

AMPAP (as many points as possible) in 15 minutes

10pts:

1 Cargo Net Climb

1 Rope Climb

3 Rope pulls

 

5pts

1 Wall Climb

 

2pts

10 Squats

15 Sit ups

10 Ring Rows

1pt

1 burpee

1 Forward roll

Tire Pull (1 mat)

Handstand Hold (1sec)

 

Skill: 

Atlas Stone

CrossFit Kids Preschool

Warm Up:

Relay Race

Skill:

Monkey Hang

WOD:

5 Push-ups

Bear Crawl

5 Squats

Game:

Red Light-Green Light

CrossFit Teens

Warm Up:

Agility Ladder card warm up

Skill:

Deadlift/MedBall Clean

WOD:

:30 :45 :60 :45 :30

Box Jumps (20")

Deadlift (135/95#)

Mountain Climbers

Medicine Ball Cleans (20/14#)

Airdyne 

CrossFit Kids

Warm up: 

Agility ladder

Skill: 

Dip, shrug, drop, stand

WOD: 

Grace under fire
6 rounds: 5 hang power cleans, 5 push press, 5 attempts to knock down a cone

Cash out: 

Row 100m, 125m, 150m, 175m, 200m; full recovery between

CrossFit Preschool

Warm Up:

Relay Race

Skill:

Bear Crawl

Crab Walk

WoD:

10 Deadlifts

5 Push Ups

GAME!!!

CrossFit Teens

Warm Up:

WallBall -->Box Jump

Skill:

Dumbbell Power Snatch

WOD:

3 Rounds for time of:

400 Meter Run

30 WallBalls

30 DB Snatch

Results:

Bob 23:02 35/14

Carter 32:38 25/12

Shane 20:54 25/10

Josh 20:58 25/10

Jordan 24:01 Airdyne 8/10

Rebecca 23:46 10/10

Abby 25:38 10/10

Teen Girls Weightlifting Summer Camp

Click here to sign up for our Teen weightlifting summer program.

CrossFit Teens

Warm up:

Annex loop run & dynamic drills

Skill: 

Back squat

WOD: 

Back squat 7-7-7-7-7

Then every minute on the minute for 8 rounds: 3 back squats, sprint

CrossFit Kids

Warm up: 

Athletes pick a playing card, and do a movement and reps based on the cards number and suite. Warm up ends when all cards are gone.

Skill: 

Deadlift

WOD:
1 minute each station, 1 minute rest,, 45 seconds each station, 1 minute rest, 30 seconds each station
Ring rows, box jump, deadlift, slam ball, row

Skill work: 

Cage climb, tumbling, Turkish get up

CrossFit Kids

 

Warm Up: 

Dynamic Drills

 

WOD: 

"3 Jumping Couplets"

21-15-19 Single Unders & Toes to Bar

rest 1 minute

21-15-9 Single Unders & Push Press

rest 1 minute

21-15-9 Single Unders & Dips

 

Skill work: 

Squats

CrossFit Kids

Skill:

rope climbs/pulls

Wod: 

Amrap in 6

5 push press

7 box jumps

9 situps

Skill:

Wall Ascents

CrossFit Kids

Warm-up:

30 seconds alternating Jump Rope and Air Squats

Agility Ladder

Skill:

Knees to Elbow

WOD:

AMRAP in 10 minutes of

7 Box Jumps 

7 Inch Worms

7 Knees to Elbows

Game:

Duck-Duck-Goose

CrossFit Kids

 

Warm up: 

Animal Walks

 

WOD:  

3 Rounds: Class moves all of the med balls around the building to the other side of a dividing line.  Before moving a med ball they must complete 5 of a movement.  Round one: Squats, Round two: Burpees, Round three: Med ball sit-ups.

 

Game: 

Musical med balls and big jump rope

CrossFit Kids

 

Warm up: 

Agility ladder and sprints

 

Skill Focus: 

Wall Ball

 

WOD:

For Time

25 Wall Balls

15 Push Ups

15Wall Balls

10 Push ups

10 Wall Balls

5 Push Ups

 

then

 

Tabata Sit ups

 

Game: 

Sponge Tag!