Crew Team

Crew Kelly

5 rounds (some only had time for 4) 

20 box jumps 

20 wall balls 

200 meter run

Teen Barbell

Strength: 

Back Squat @ 65% of 1RM 

5 on the minute for 10 minutes. 

Skills: 

Dead hang pull-ups. 

Partner Burpee Wall Balls Planks

CrossFit KIds

WARM UP: 

Musical Medballs 

SKILL:
 Push press 

WOD: 

 AMRAP in 6 minutes 

 5 dumbbell/ unweighted push press 10 ring/bar rows 

100 m run (some wanted/ thought it was a 100 miles... Maybe in a few years) 

GAME: 

 Crossfit Hunger Games (with a little math challenge of adding points up as a lesson!)

Teens

WARM UP: 

Butt kicks down--> High knees up--> Inch worm half way-->Bear crawl half way--> Both again Shuffle up and back leading with a different foot-->Samson stretch whole way long pause for stretch-->Jog back 

Then 3 rounds of 10 air squats 5 push-ups 5 (alt lunges l/r) 

WOD: 

In the beginning I had them take 5 BIG pulls for me to see where they stood meter wise and what their 500 meter row split looked like at different resistance levels (7/6/5) and discussed why the meters/ splits could have change or why they might not have... 

For time:

250 m row 

10 air squats 

5 push-ups 

5 sit ups 

500 m row 

20 air squats 

10 push ups 

10 sit ups 

750 m row 

30 air squats 

15 push-ups 

15 sit ups 

Kids

Warm up: 

Station rotation 

WOD: 

AMRAP in 8 mins: 

5 box jump 

10 slam ball 

Sprint

Cash out: 

Sled drags

CrossFit Kids Preschool

Warm up: Simon says 

Skill: Squats 

WOD: 5 min amrap 

Bear crawl-->under the bridge--> Hop over the blue lagoon--> Weave through the forest -->Climb the mountain (box jumps)--> Hop on the lily pads (agility ladder) 

Game: 

Cookie Monster Duck

duck goose

Teen Weightlifting

Strength: 

Press 3-3-3-3-3 

WOD: 

Chipper 

25 Pull-ups 

25 Push-ups 

25 Air Squats 

25 Burpees 

25 Wall Balls 

25 Sit-ups 

25 DB Push Press

Teens

Warm up:

Run in a circle- get in order by first name while running

Skill:

Wall walk ups

Superman 

Hollow

WOD:

Tabata

Squat

Burpee

Tuck Jump

Game:

Dodgeball

CrossFit Kids

Warm up:

Agility Ladder-->Run--> Lunge

Skill:

Jump Rope

WoD:

CrossFit baseball

Hit-->two box jumps

1st--> 5 thrusters

2nd-->5 Kettlebell swings

3rd-->5 burpees

Lunge walk between stations

Skill:

Rope Climb/Rings

CrossFit Kids St. Patrick's Day

Teens

Warm up:

200 M Run

Furniture Slider Relay

Agility Ladder-->High Knee skips-->Lung walk--> Monkey bar-->Run

Skill:

HSPU progression --> Wall Wall

WOD:

AMRAP in 10 Minutes:

Run (to remote starts (about 200M)

10 Ab Mat Sit ups

10 Air Squats

10 Burpees

Teens

Warm up:

2 Forward Rolls-->Box Jumps-->Agility Ladder-->Lunge-->Run

Skill:

Pull-up

WOD:

3, 1:00 rounds of:

Burpee

Box Jump

Front Squat

Rest 1:00 between rounds

teams of 3

Teens

Strength: 

Back Squat 3-3-3-3-3 

WOD: 

100 Wall Balls for time

CrossFit Kids

WARM UP: 

 Musical med balls 

 SKILL: Clean 

 WOD: 4 ROUNDS (with partners) 

 100 single unders 

 20 kettle bell cleans 

 GAME WARM DOWN: 

 3-2-1 up (Start with one ball and the group and say 3-2-1 up and it's thrown up. If they catch it you add another ball... 3-2-1 up when both balls are caught you add another ball... And so on and so forth)

CrossFit Kids

WARM UP: 

X-Fit dodgeball 

Yellow- 5 jumping jacks -blue-4 air squats - red- 3 burpees -green- 6 high knees -orange- 8 mt climbers 

 SKILL WORK: 

Push Ups. (Start from bottom) Plank "waterfall" competition with holding perfect plank until the first person falls and then the next can go down Etc etc.. If you fall before the person in front of you you have to do burpees until the round is over. Emphasized straight backs. No butts in the air and hands under your shoulders. Modified with knee planks 

 WOD: 

2x Station (6) Rotations (20 on 10 rest move to next station) -battle ropes -air squats -mt climbers -sit ups -burpees -push ups 

GAMES: 

Messy Room -kids all start in two teams with equal amounts of ball on their side.. Object is to get as many of the objects "cleaned up" from your side and to the other teams side "room" in a set time limit.

Teens

Warm up:

2 Forward Rolls-->Box Jumps-->Agility Ladder-->Lunge-->Run

Skill:

Pull-up

WOD:

3, 1:00 rounds of:

Burpee

Box Jump

Air Squat

Rest 1:00 between rounds

teams of 3

CrossFit Kids

 Warm up:

Dodge Ball

Skill:

Rope Climb

WOD:

1 Rope Climb

10 Box Jumps

5 Kettlebell Swings

1 Forward Roll

Bear Crawl

Game:

Roller Bowling

CrossFit Preschool

Skill:

Squat

Warm Up:

Animal Walks

Agility Ladder

Snake Drills

Angry Gorilla

WOD:

Squat

Jumping Jack

Push-up

Games:

Duck Duck Goose

Red Light Green Light

Tag

CrossFit Kids

Warm up:

Agility Ladder-->Cone Drills--> Bear Crawl

Skill:

Front Squat

WOD:

Tabata 

Front Squat

Jumping Jack

Push-up

Game:

SQUAT-Freeze Tag