Kids

Warm- Up:
Jump Rope Tabata

Skill: Box Jumps

WOD:
AMRAP8
Bear Crawl Gym
10 sit-ups
15 box jumps

Game:
Red Light Green Light

Preschool

Skill focus: 

Burpees 

Warm up: 

Firework freeze 

Coach calls a way to move about the gym as the song firework plays. When the music stops everyone freezes. 

WOD: 

"4th of July" 

4 rounds 

4 firework burpees (explode on the jump and clap!) 

4 hamburger flips (flip a plate) 

4 watermelon rolls (roll a medball between cones) 

4 stomp on the ants (tuck jumps onto paper ants) 

Game: 

Sack races

Summer Teens

Warm-Up: 800m Partner Sled Pull

Skill: Push Jerk

WOD: 5 Rounds

10 Burpees

10 Push Jerks

Skill: Ring Dip

Becca 7:48

Kate 9:49

Alex 9:57

Aidan 7:34

Sydney 9:47

Aubrey :(

Preschool

RAINY DAY AT THE BEACH

Skill:
Burpee on your Beach Blanket (Yoga mat)

Warm Up:

Swim on your Beach Blanket (Yoga mat)

Balance Beam walks

Skip/High Knees/Low Knees/Gallop

WOD:

Throw beach Ball then run to where it is...do 5 Burpees

Throw beach Ball backwards then run to where it is do 5 Burpees

Game:

Jellyfish Jellyfish what time is lunch?

Teens

Strength:
Bench Press 8x3 @ 80% every 90 seconds.

WOD:
AMRAP in 4 mins
12 Box Jumps. 30"
12 KBS. 53lbs

Rest 2 mins

AMRAP in 4 mins
12 pull-ups
12 burpees

Summer Teens

Warm Up:

3 Rounds Mixed Tabata
PVC OHS, Hollow Rock, Box Jump
Skill: Overhead Squat

WOD:
4 Rounds for time of:
500 Meter Row
15 Overhead Squats

Becca 45 14:45
Chris 45 16:12
Adian 45 14:32
Chloe 45 17:25
Sydney 25 15:30 3 rounds
Kate 25 15:17

Kids

Warm- Up:
Gym Walks- bear crawl, high knees, butt kicks, crab walk
9-7-5-3 Push ups and sit ups

Skill:
Wall Balls

Wod:
AMRAP7
5 Air Squats
10 Wall Balls
15 Box Jumps

Game:
Sprint Race

Preschool

Skill focus:
Squat

Warm up:
Loose caboose

Have the kids form their train by lining up single file with their hands on the waist of the child in front of them.
To begin say "Go!" The cabooses must try to catch and hold onto the end of a train.
The trains should twist and turn trying to prevent the caboose from catching hold.
If a caboose manages to hold onto a train, the player at the front of the train becomes a loose caboose.

WOD:
"load the freight train"
6 rounds for time of
5 air squats
Jump around the track (agility ladder)
Grab the cargo (various objects)
Go under the passenger cars (bench)
Load the cargo in the bin (upside down boxes)
Walk the rail (balance beam)
Roll off (forward roll)
And whenever you hear the train whistle: 1 burpee!

Game:
Chugga chugga toot toot
Just like duck duck goose but say chugga chugga for duck and toot toot for goose.

Summer Teens

Congrats to Chloe for getting on the board with 27 consecutive Pull-ups!

Warm Up:

10 Push-ups

10 Wallballs

10 Shuttle Sprints

Skill:

Shoulder Press

WOD:

10...9...8... to ...1

DB Shoulder Press

Box Jump

Skill:

Pull-up

Results:

Becca 60 5:52

Kaitlyn 30 x3 6:26

Chloe 45 x 3 5:10

Sydney 35 5:35

Chris 63 6:05

Aidan 58 5:14

Summer Teens

Skill: 

Front Squat

WOD:  

21-15-9

Front Squat

Kettlebell Swings

Skill: 

Rope Climb

Max Climbs in 5 Minutes

Kate :) 6 attempts

Becca 4:25 6 attempts 2 full

Chloe 3:53 3 attempts 1 full

Sydney 6:24 4

Alex :) 2

Carter 6:10 7

Austin 6:00 7

Aidan 5:00 5

Teens

Warm up:
Row and KBS

Strength:
Deadlift
5-5-3-3-1-1

Austin: 275
Carter: 215 PR

CrossFit Kids

WARM UP:

Cross fit baseball:

Forward roll into field
Lunge to first base
10 jumping jacks at first base
Bear crawl (loud roars) to second base
10 sit ups at second base
Crab walk to third base
10 air squats at third base
Sprint home
Repeat

SKILL:

Kettle bell swing

First eye level
Then over head

WOD:

3 rounds for time

5 box jump (13")
10 kettle bell swings
15 air squats

GAME:

Non dominate hand
Pizza Delivery

Preschool

Warm Up:

SuperHero Squats

Skill:

Lily Pad Jumps

WOD:

Squats 3...5...7...10...15 (together)

3 Lily Pad Jumps

Run

3 Lily Pad Jumps

Game:

Duck Duck Goose

Cookie Monster What time is lunch

Summer Teens

Warm Up: Wall Squat/Goblet Squat

Skill: Air Squat

WOD: 2 Rounds

500 Meter Row

40 Air Squats

30 Sit-Ups

20 Push-ups

10 Pull-ups

Austin 12:52

Carter 13:37

Chris 14:50

Aidan 14:11

Chloe :)

Kate 16:12

Sydney 17:50

Becca 16:10

Teens at the Track

Stadium Run x 2
300m Sprint
200m Sprint
100m Sprint
50m Sprint
50m Sprint

Teens

Strength: 

 Push Press - Take 20 minutes to find 3 RM 

 WOD: 

 Infinity ladder in 12 minutes: 1-2-3-4-5-6-7...

KB Swing 

Wall Ball Burpee

Kids

Warm up:

5 squats --> sprint-->5 push ups -->sprint -->5 sit ups --> sprint then roll-->cart wheel or log roll twice -->sprint

Skill: Plank

Five minutes of playing around with high, low, and both side planks

WoD:

2 min and four different stations.

Squats, plank, sit ups, and tuck jumps or box jumps.

Game:

Red light green light with different walks or movements. Kids switched who was the stop light.