CrossFit Kids

Warm up:

2 rounds

25 SU

10 squats

5 pushups

1 burpess

 

WOD:

1 Sled drag = 75# (50m)

5 pushups

50 SU

rest 1 min then repeat for 3 rounds

round 1 = 1:51

2 - 1:57

3- 1:49

 

Skill:

Shoulder Press 2x5

CrossFit Kids

Warm up: 

Agility ladder

WoD:

Mixed tabatas: round 1 burpee/plank hold, round 2 box
jump/sit-up, round 3 kettlebell swing/air squat

Skill:

Yoga

CrossFit Teens

Warm Up:

Run 400m

Dynamic Warm Up

3 Rounds

5 Pull-Ups

10 Wall-Balls

5 Box Jumps

WOD:

15min EMOM

1 Med-Ball Clean

1 Box Jump

2 Med Ball Clean

2 Box Jump 

3.....

3..... Etc.

Then.....

3 Rounds 

15 Split-Sit-Ups

15 Plank Reaches

CrossFit Kids

Warm Up: 

Med Ball Relays

 

WOD: 

2rounds, 1 minute at each station: Battle Ropes, Wall Slams, Sit-ups, Kettlebell Swings, Burpees, Rest

 

Skill: 

Shoulder Press

 

Game: 

Red Light Green Light

CrossFit Kids

Warm up:

Musical med balls

WOD: 

AMRAP in 7
1-cargo climb
2-burpess
3-goblet squats
4-sit ups
5 tuck jumps

Skill: 

Pull ups

Game: 

Obstacle course
army crawl under net, animal crawl/walk to ball, 3 air squats, animal crawl/walk to box and 1 jumping pull up animal crawl to rope and 15 SU

CrossFit Teens

 

Warm Up: 

Relay Race

WOD:

5 Rounds for time of:

10 Wallballs (14#/20#) to a 9/10ft target

15 Push-ups

then

3 Rounds for time of:

10 Pull-ups

25 Air Squats

Results:

Abigail 9:00, 3:51

Austin 10:03, 3:05

Carter 8:50, 3:11

 

CrossFit Kids

Warm up: 

Ball runs

Skill: 

Thruster

Wod: 

Team station rotation
Sled, burpee, thruster, rest

Game: 

Duck Duck Goose

Lesson: 

Macronutrients

CrossFit Teens

Warm Up: 

Row, Wall Climbs

Skill: 

Rope Climbs

WOD: 

Kids Choice... They were ambitious.

15-20 min AMRAP

1 Rope Climb

2 Wall Climbs

3 Burpees

4 Box Jumps 24/30

5 DB Front Squats #15/25

Results:

Abigail 6 2/5

Daniel 6.05

Austin 7

Carter 6

CrossFit Kids

Warm up: 

kid created obstacle course

WOD: 

partner amrap in 8 minutes, one partner working at a time, 2 forward rolls, 10 kettlebell swings, 20 single unders

Skill focus: 

push jerk

Game: 

freeze tag

CrossFit Kids

Warm up: 

Musical Med Balls 

Skillwork: 

Deadlift 

WOD: 

4 rounds: 8 pushups 12 deadlifts 

Game: 

Sharks and Minnows

CrossFit Kids

Warm Up:  

We did a relay warm up that included dynamic stretches and movements.

Skillwork: 

We worked on shoulder press and kettlebell swings today.

WOD:

5 rounds of:

10 shoulder press

10 kettlebell swings

Game: 

Kids Choice --- Fruit Monster

CrossFit Kids

Warm up:

Design an obstacle course:

We included the agility ladder, burpees, side shuffle, squats, jumping jacks and 5 second bar hangs.

Skillwork: 

Pull up progressions 

WOD: 

AMRAP in 5 minutes

5 thrusters

10 squats

15 jumping jacks

Game: 

CF dodgeball