CrossFit Teens

Warm Up: 

Run, Dynamic Warm-up

Skill: 

Double Unders/ Twofer Wall Balls

Wod:

7 Rounds

12 Jumping Pull-Ups/Pull Ups

12 Wallballs/Twofer Wallballs (Austin/Carter)

50 Single Unders/Double Unders

Rest 1:1

CrossFit Kids

Warm Up: 

Playing Card Relay

WOD: 

Team Completes 3 Rounds with a Medball of

10 Twists and Touch, 10 Squat and Toss, 1 shuttle sprint

1 repetition is complete one entire team competes the movement

Skill:

handstand

CrossFit Teens

Warm Up: 

Run, Dynamic Warm-up

Skill: 

Double Unders/ Twofer Wall Balls

Wod:

7 Rounds

12 Jumping Pull-Ups/Pull Ups

12 Wallballs/Twofer Wallballs (Austin/Carter)

50 Single Unders/Double Unders

Rest 1:1

CrossFit Kids

Warm up:

Kids created obstacle course

Skill work:

Bench Press

WOD:

1 minute each station -2rounds

Box jump

Burpees

Sit ups

Med ball toss

Rest

Game: 

Bombardment

CrossFit Kids

Warm Up: 

Get to know you burpees Class runs or does another movement around the gym until the coach asks a question like, "How many pets do you have?" at which point the class stops and responds in burpees before continuing around the gym. 

WOD: 

Grace Under Fire 5 Rounds of 5 hang power cleans, 5 push jerks, 5 shots to knock down a cone with a medball 

Game: 

CrossFit Word Guess Coach writes blank space for a CrossFit related word. Kids take turns guessing letters. If they guess a letter and its not in the word they have to perform a movement for a certain number of rest. When someone guesses the word, the rest of the group has to do the movement. Change movement each word played.

CrossFit Kids

Warm Up: 

 Obstacle Course 

 Skill: 

 Cartwheel 

 WOD: 

5min AMRAP 1 cart wheel or forward roll 2 shuttle sprints 3 burpees 

Game: 

 Over Under Team stands in a line. The first person passes the ball over their head and the second passes the ball under. when the ball gets to the end of the line that person runs it to the front. When the original person gets back in front the race is over. Teams can race each other or try to beat their best time

CrossFit Kids

Warm Up: 

Agility Ladder

Lesson: 

What is integrity?

WOD:
Partner AMRAP in 8 minutes
10 Med Ball Tosses
20 Air squats

Skill: 

Rings and Rope

CrossFit Kids

Warm up:
50 SU
25m row
10 situps
5 box jumps

Work out:
1 min each station 2 x
jump rope
box jump
situps
row
rest

Game:
Gladiator

CrossFit Kids

Warm up:

Obstacle relay:

agility ladder

sprint

slam balls

bear crawls

high skips

Skillwork:

Deadlift

WOD:

2 rounds of 30 second rotation (ran out of time for the 3rd round, wanted to get to game)

burpee

toes 2 bar

jump rope

ring rows

row

rest

Game:

Color Tag

CrossFit Teens

Warm Up: 

Dynamic Warm Up/Row

Skill: Double Unders

WOD:

Split-Annie

25-20-15-10-5

Double Unders

Sit-Ups

Rest 2 min.

25-20-15-10-5

Double Unders

Sit-Ups

CrossFit Teens

Warm Up: 

Rowing Relay

Skill: 

Pull-Ups

Strength: 

5x10 Russian Swings

WOD: 

10 Rounds of Cindy

CrossFit Teens

Warm Up:

800m Run

Dynamic Warm Up

Skill: 

Deadlift

Conditioning:

1) 3 Rounds

15 Split Sit Ups

50 Wall Runs

Wod: 

1) 7min AMRAP

3 Deadlifts

5 Push-Ups

7 Russian Swings

CrossFit Kids

Skill: box jump 

 WOD: EMOM ladder Box jump and push press 

 Game: Fruit monster

CrossFit Teens

Warm Up: 

•Dynamic Warm Up

Stength: 

• 3x10 Back Squat

•5x10 Russian KBS

Conditioning:

• 3 Rounds

10 Split Med-Ball Sit Ups

50 Ab Cycles

WOD:

•Relay Races/Station Rotation

  •DB Hang Clean & Jerk

  •SlamBalls

  •Burpees

  

CrossFit Kids

Warm Up: 

Slam Ball Relay (worked better in my mind in the beginning, but quickly modified! :) )

WOD: 

AMRAP in 7 minutes

1 run

3 farmer walks

5 slam balls

Game:

Musical Tag