Tuesday, December 29, 2015

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

Monday, December 21, 2015

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!!

Saturday, December 19, 2015

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

Friday, December 18, 2015

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

Wednesday, December 16, 2015

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

Monday, December 14, 2015

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

Saturday, December 5, 2015

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

Wednesday, December 2, 2015

Teens

Warm- Up:
Dynamic Drills

Skill: Pistols

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

Skill:
Hang cleans