CrossFit Teens

Warm Up: 

Row, Dynamic Warm Up

WOD:

25min AMRAP

400m Run

21 KBS #35

12 Pull-Ups

Results:

Abby 4 Band

Becca 5 Band

Jordan 4 Band

CrossFit Kids

Warm up: 

Ball toss relays

Skill focus: 

Toes to bar

WoD:

100 single unders then 5 rounds of 5 toes to bar, 10 squats then 100 single unders.

Cash out: 

Max ball toss in box in 90sec

CrossFit Teens

Warm Up: 

Row 500m Sprint

Dynamic Warm Up

Skill: Rope Climbs

WOD:

12-9-6-3

DB Clusters

Burpees

Then.....

Kids Make Up WOD 

AMRAP in 10

5 Wallballs

10 Air Squats

15 Sit-Ups

CrossFit Kids

Warm up:
1 round of tabatas, followed by 30 sec of single unders

WOD:
Storm the Castle

2 kids rowing 1 runs the course.
Swing over the moat, log roll to bridge, army crawl under bridge, run the rolling hills (different sized boxs) bear crawl to castle.

Skill: 

Shoulder press

CrossFit Kids

CrossFit Kids

Warm Up: 

Agility Ladder

Skill Focus: 

Shoulder Press

WOD: 

Teams complete a 10 minute AMRAP of

Shoulder Press, Walking Lunge, Burpees. Score is total Burpees and Shoulder Press  

Athletes Choice: 

Musical Medballs or Jump Rope Practice

CrossFit Teens

Warm Up: 

Row + Dynamic Stretch

Skill: 

Barbell Deadlift

WOD: 

Team of 3

40 Pull-ups

60 Wallballs

100ft Partner Carry +45/25

40 Box Jumps

60 Slamballs 

100ft Partner Carry +45/25

40 Deadlifts #135/95

60 Air Squats

100ft Partner Carry +45/25

Then immediately into...

Death by 10 Meters

Rounds of 5,6,7,8,9,10,15,17,19,21

CrossFit Kids

Warm Up: 

Dynamic Drills

SKill Focus: 

Kettlebell Swing

WOD: 

AMRAP in 10 Minutes

3 Tire Flips

Sand Bag Sprint

5 Kettlebell Swings

Game: 

Tire Goal Soccer

CrossFit Kids

Warm Up: 

Mixed Tababta: Rolling Sit ups & tuck Jumps

Skill Focus: 

Deadlift

WOD: 

AMRAP in 7 minutes of 5 Deadlift, 5 Situps, 5 squats

Game: 

Dodge Ball

CrossFit Teens

Warm Up: 

Dynamic Warm Up

Skill: 

Back Squat

WOD: 

10 BS

200m Run

10 BS

20 WallBalls

200m Run

10 BS

20 WallBalls

30 KBS

200m Run

10 BS

20 WallBalls

30 KBS

40 Sit-Ups

200m Run

CrossFit Kids

Warm Up: 

Station Rotation

Skill Focus: 

Box Jump

WOD: 

Search & Destroy

Athletes must Army crawl out of the bunker (under benches and out of the gym), Traverse the bridge (jump down the ladder) and then find the bombs (2.5#/5# Plates).  Bombs must be quickly carried over head back over bridge and into the bunker.  Once in the bunker the bombs must be disabled (placed under a box and do 5 box jumps) before they explode.

Game: 

Musical Med Balls

CrossFit Teens

Warm Up: 

Dynamic Warm Up/ Squat Box Jumps

WOD:
3 Rounds

400m Run
20 Alternating DB Step Ups 25/15
20 Russian KBS 53/35

1 min rest between each round

Then....

Rest 2 min

AMRAP in 2min

Wallballs

Results:
Daniel 3:38-9:00-14:27 30 Wallballs
Becca 3:50-9:15-14:47 16 Wallballs
Abigail 4:18-10:13-17:21 30 Wallballs
Carter 5:03-12:05-20:19 37 Wallballs
Austin 4:13-10:26-17:17 28 Wallballs

CrossFit Kids

 

Warm Up: 

Obstacle Course

 

Skill Focus: 

Deadlift

 

WOD: 

AMRAP in 8 Minutes

5 Hand Stands

10 Ring Rows

15 Deadlifts

 

Cash out:

Cargo Net Climb

CrossFit Kids

 

Warm Up: 

Playing Card Ladder Backs

 

Skill Focus: 

Squat

 

WOD: 

AMRAP in 9 Minutes

1 Forward Roll

3 Burpees

5 Push Ups

7 Goblet Squats

 

Cash Out: 

max bar hang

 

Game: 

Tunnel Tag

CrossFit Teens

 

Warm up: 

Tic Tac Toe Rally

 

Skill Focus: 

Back Squat

 

WOD: 

6 Rounds of:

10 Back Squats, 200m Sprint, 1 Minute Rest

 

Results:

Abigail 14:26 43#

Carter 17:17 95#

Daniel 13:40 115#

Austin 18:40 135#

Robert 17:03 145#

CrossFit Kids

 

 

Warm Up: 

Med Ball Pass Drills

 

Skill Focus: 

Wall Balls

 

WOD: 

AMRAP in 8 minutes

10 Wall Balls, 2 Out the back/in the front Runs

 

Cash Out: 

Med ball throws for distance

 

Game: 

Dodge ball

CrossFit Kids

Warm Up: 

Tic Tac Toe Rally

Skill Focus: 

Push Press

WOD: 

10-9-8-7-6-5-4-3-2-1

Burpee & Push Press (10 Minute Time Cap)

Game: 

Farmers and Lumber Jacks