Kids

Warm up: 

Agility ladder drills 

Skill focus: 

Rowing 

WOD: 

AMRAP in 10 minutes 

4 roof jumps 

4 chimney step ups 

4 shuttle sprints 

All with a Santa sack 

Game: 

Tic Tac toe

Teens

Warm-up: 

400m run and dynamic drills 

Skill: 

Pull ups 

WOD: 

1 min row 

1 min pull ups 

1 min rest 

2 min row 

2 min air squats 

1 min rest 

3 min row 

3 min mt. climbers 

 Post skill: 

hula hoops!!

Preschool

Skill:

Snowflake Squat

Christmas tree Star Sumodeadlift High Pulls

Warm up:

2 Snowflake Squats --> Run

2 Snowflake Squats --> Bear crawl

2 Snowflake Squats --> Run

2 Snowflake Squats --> Bear crawl

WOD:

Santa Presents Sacks

Elf Jumps

Game:

Elf Elf Santa

Kids

Game day! 

Musical Medicine Balls 

CrossFit Baseball 

Neighbors Yard 

PVC switch 

Pizza Pie 

Ropes & Rings

Teens

Warm up: 

Partner Med ball drills 

Skill focus: 

Overhead Squat 

WOD: 

Overhead Squat 2-2-2-2-2-2 

then 

"Annie" 

50-40-30-20-10 

Double Unders 

Sit-ups 

Cash out: 

Peg board

Teens

Warm-up: 

Row and medball cleans/wall balls 

Skill: Jerk 

WOD: Grace 

Skill: 

Broad jump

Kids

Warm up: 

CrossFit Baseball 

Skill focus: Pull ups 

WOD: 

Mini Cindy 

AMRAP in 

10 minutes 

5 pull ups 

10 push ups 

15 air squats 

Game:

Pac Man

Teens

Warm up: 

Dynamic and partner drills 

Skill: Toes to bar 

WOD: 

3 wall walks or handstand walks 

10 deadlifts 

15 Toes to Bar 

20 box jumps 

Post skill: Max bar hold

Teens

Warm up:
Mixed Tabata

Skill focus:
Handstand push ups

WOD:
AMRAP in 15 minutes
5 wall balls
3 handstand push up
1power clean

Game:
Medball bocchi ball

Kids

Warm up: 

Freeze! 

Coach plays music and calls out a movement. Kids do movement until Music stops and they freeze! 

Skill focus: 

WOD: 

2 rounds 1 minute at each station 

Jump rope 

Burpee 

Forward rolls 

Sled pull 

Goblet squat 

Plate ground to overhead 

Rest

Preschool

Skill:

Squat 

Warm up:

Obstacle Course

Jump off the Box-->Bear Crawl-->Forward Roll-->Run-->Agility Ladder-->Broad Jump

WOD:

Run --1 Burpee

Run --2 Burpees

Run --3 Burpees

Run --4 Burpees

Run --5 Burpees

Game:

Cookie Monster What time is Lunch

Duck Duck Goose

Teens

Warm- Up:
Dynamic Drills

Skill: Pistols

WOD:
AMRAP in 10 minutes
10 pull- ups
10 pistols
10 hang power cleans

Skill:
Hang cleans