Preschool

Family WOD

Warm Up:

Musical MedBalls

Skill:

Squat

WOD:

Tabata

Squat

Hand Release Push-up

Jumping Jack 

Burpee

Game:

Obstacle Course

Skill:

Max hang from the Pull-up Bar

Teens

Front Squat
3 RM


WOD:
AMRAP in 12
200 M Run
21 KBS
15 Box Jumps
9 Burpees

CrossFit Kids

Warm up:
Relay races

Skill focus:
Kettle bell swing

WOD:
AMRAP in 8m
Station rotation: sled drag, battle ropes, kettle bell swing, plank
Team rotates by sled, score is total reps of kettle bell swing

Game:
Sponge tag
Athletes must do what the coach instructs before running into a circle with buckets of water and sponges. They can they grab one and tag another athlete with it.

CFKids

Warm Up:
Obstacle Course

Skillwork:
Jump Rope

WOD:
Station Rotation 2 rounds 1 minute each
Rest
Plank
Mountain Climbers
Push ups
Jump Rope
Squat

Game:
Pizza Party

Preschool

Warm Up:

Lilly Pad Jumps

Skill:

Forward Roll

WOD:

Snake through Cones--> Forward Roll --> Lilly Pad Jumps

Games:

Ball Toss

and 

Cookie Monster What time is lunch??

Kids

Warm up:
Circle tababta

Skill focus:
Angry gorilla back

WoD: 
AMRAP in 7 minutes
Deadlift conga line (1 rep at: back pack, med ball, kettlebell, barbell)
10m roving plank
1 forward roll

Game:
Kids move around cones as directed by coach. One kid stands in the center with eyes closed and when coach yells stop everyone runs to the nearest cone. The kid in the middle calls out a color and every kid at that cone performs reps of a movement with the best form possible.

Skill/Learning:
Macro nutrient go fish

Teen Weightlifting

Strength:
Bench Press
4 x 2 @ 80%
6 x 3 @ 80%
One set every 90 seconds

AMRAP in 3 Minutes
10 KBS
10 Burpees

Teens

Warm Up:

Obstacle Course

Roll--> Bear Crawl-->Box Jump--> Agility Ladder--> Sprint

Skill:

Squat

WOD:

Tabata

Squat

Push-up

Burpee

Tuck Jump

Teens

Warm Up:

Dodgeball

Medball Run + 10 Squat Switch

Skill:

Medball Clean

WOD:

AMRAP in 15
Run

10 Medball Cleans

10 Jump over Med Ball

10 Burpees

Kids

Warm- up:
Animal walks

Skill:
Push Press

WoD:
2min amrap
5 Push Press
10 burpees
One minute rest
2min amrap
5 Push Press
10 box jumps
One minute rest
2min amrap
5 Push Press
10 burpee box jumps

Game:

Freeze Tag

Kids

Warm up: 

Obstacle Course 

Skillwork: 

 Kettlebell swing 

WOD: 

3 ROUNDS 

15 Kettlebell swings 

50 single unders 

rest 1 minute 

Game: 

Relay Races

Kids

WARM UP:
CrossFit Simon says/ obstacle course 5 rounds.
Agility ladder/ lunge/ run 100m/ 10 air squats

SKILL:
Rope climb/ rope hang

WOD:
5 air squats
10 sit ups
1 rope climb

GAME:
Freeze tag

Teens

Warm up:

Dynamic Drills

Skill:

Box Jump

WoD (part 1)

7 Minute AMRAP

10 Box Jumps

10 Air Squats

10 Burpees

WoD (part 2)

2K Row

CrossFit Kids

Warm up:
CrossFit baseball

Skill:
Deadlift

Wod: "cinco de mayo"
Partner AMRAP in 5 mins
5 deadlifts each (alternating set with partner)
5 ball tosses
5 kettlebell toe touches each (alternate set with partner)

Cash out:
Partner plank races

Game:
Pacman

Teens

2 lap warmup, (2nd lap indian run)

Drills, dynamic stretches/movement 

4 laps of: 

Stadiums stairs, up and down and up and down each side of the straightways, then 2min rest each lap.

WOD: 

50m burpee broadjump race.

1-2 lap cooldown

Bears- CrossFit Kids

WOD:

Volcano Madness

SKIL:

Rope Climbing

WOD:
4 Rounds

1 rope climb (or monkey swing for 10 seconds)
10 ring rows
15 box jumps

GAME:

Bowling

Preschool

Warm up:

Obstacle Course

Skill:

Squat

WOD:

3 Squats on a colored plate

Log Roll

Agility Ladder 

Run

Game:

Volcano Monster

Duck Duck Goose