Summer Teens

Warmup:

50 Cal Row

Skill:

Clean and Jerk

WOD:

AMRAP in 10:00

Row 10 Calories 

12 Toes to Bar

15 Clean and Jerks

Skill: 

Peg Board

Jordan 3+3

Aidan 4+11

Austin 4

Carter 3+25

Kate 3+25

Alex 3+32

Chloe 3+8

Sydney 3+4

Becca 4+10

Teen Weightlifting

Strength: 

Bench Press All at 80% of 1 RM 

5 x 5 

1 x 4 

1 x 3 

1 x 2 

1 x 1 

Body Weight Sled Pull - 350 Meters

Preschool

Skill:

Squat on Planets

Warm Up/WoD:

Blast off

Game:

Meteor Ball...and Duck Duck Goose...and Big Wolf what time is lunch

Summer Teens

7.22.15

Warmup:
400m Run
agility

Skill:
Back Squat

WOD:
AMRAP in 10:00
Back Squats 33#/45#
200m Run each time barbell is put down

Aidan 65
Kate 100
Becca 96
Carter 92

Summer Teens

7.20.15

Warmup:
200m Sandbag run
Agility

WOD:
Teams of 2  1 Athlete working at a time
100 Sandbag burpees
100 Sandbag cleans
400m run

Austin/Sydney 17:32
Becca/Kate 15:48
Aidan Carter 19:16

Summer Teens

7.15.15

Warmup:
500m Row
Agility Ladder

Skill:
Hang Power Clean

WOD:
AMRAP in 10:00
25 Wall Balls
25 Toes to Bar
25 Hang Power Cleans

Aidan 93# 147
Alex 83# 115
Carter 125# 123
Chloe 90# 125
kate 60# 135
Sydney 35# 125

Preschool

Skill:
Deadlift

Warm up:
Water balloon relay

Move between cones the way the coach says, handing off the water balloon to the next athlete.

WOD:
"Lily Pad AMRAP"

Hop around numbered lily pads. If the coach calls your number go into the pond (hula hoop) and do 3 deadlifts with the ball.

Game:
Sponge toss
One athlete holds the hula hoop while the others take turns trying to toss wet sponge into the hoop after doing the exercise the coaches says.

CrossFit Kids

Warm Up:
Design your own obstacle course

Skill:
Push Press

WOD:
AMRAP in 8 minutes

1 pass through agility ladder

10 push press

5 box jumps

Game:
Slider Tag

Teens

WOD:
For Time
7-5-3
Squat Cleans @ 185
Bar Muscle Ups

Kids

WARM UP:
An Indian ball medicine run ended in the annex for "Med Ball Madness"

Kids lined up shoulder to shoulder and did a burpee on the medicine ball and instead of clapping they pass the ball to the next person in Line and hold a plank till the last person goes. Reversed the order for the second time around.


SKILL:
Hang Clean

WOD:
MINI CrossFit kids boot camp

3 sandbag burpees coupled with 3 sandbag hang cleans.

Run 200 meters

Relay style two teams.


GAME:
PizzaDelivery

Preschool

Skill:
Shoulder press

Warm up:
Planet exploration
Travel through space, land in a planet that you can only get around on a certain way (bear crawl, hop, etc)

WOD:
"Moon rock collection"
3 rounds of charge the space ship (10 shoulder press), collect a moon rock and take it back to the ship

Game:
Catch the alien
One athlete must catch all the aliens using a hula hoop. When an alien gets caught they go to the alien jail and do three squats.

Summer Teens

Monday 7.13.15

Warmup: Crossfit Baseball
forward roll 5 air thrusters/lunge 5 HSPU/reverse lunge 5 lateral jumps/run home

Skill: Thruster

WOD: "Fran"
21-15-9
Thrusters
Pull-ups

Becca 8:05
Sydney 7:35
Carter 8:24
Chris 8:49
Chloe 7:32
Aidan 6:02
Daniel 7:06
Austin 6:30

Preschool

Warm-up:
Snowball throws (throw a ball and wherever it lands, do x exercise)

Skill:
Box jumps (plate jumps)

Wod:
"Reindeer Games" AMRAP in 5
Jump Roofs (box jumps)
Fly through sky (airplane run)
Leap over trees (jump over cones/abmats)

Game:
XMAS CATCH
Everyone got a character and one person was it and called a character name and tried to tag them as they ran across.

Teen Weightlifting

Strength:
Press - 1RM

WOD:
Fight Gone Bad Style
3 Rounds of 1 minute at each station with 1 minute rest between rounds:

Push Press #45
Box Jumps 24"
Battle Ropes
Sit ups

Summer Teens

Warmup: Band Sprints

Skill: 1 RM Hang Snatch

WOD: AMRAP in 10:00

10 Hang Snatches

20 Push-ups

30 Box Jumps

Chloe 45# 121

Becca 63# 170

Kate 35# 135

Alex 53# 130

Aidan 53# 140

Carter 65# 142

Chris 53# 140

Summer Teens

Warmup: 20 Cal Row

Skil: Sumo Deadlift High-pull

WOD: Fight Gone Bad

3 Rounds 1:00 per station

Wall Ball

Sumo Deadlift High-pull

Box Jump

Push-Press

Row 

Rest

Daniel 244

Chloe 209

Chris 206

Sydney 211

Becca 251

Alex 216

Kate 285

Carter 231

Austin 291

Aidan 233

Teen Endurance Day

Interval Sprints
800m x 1
400m x 2
150m x 3

Summer Teens

Warmup: 

3 Rounds 

10 Mountain Climbers 

10 PVC Good Mornings 

10 Paralette Shoot-throughs 

Skill: Deadlift 

WOD: 

21-15-9 

Deadlift 

Box Jump 

EMOM 5 Burpees 

Skill: Run 800m