Teens

Warm Up:
Relay Races

Skill Focus:
Double Unders

WOD:
Push Jerk
2-2-2-2-2-2
then

3 rounds for time of
10 Pull Ups
10 Push Jerks
20 Double Unders

Results:
Greg 105, 10:14 65#
Tommy 58 13:30 PU att/53/dua
Emily 41 11:00 BandPU/21/dua
MacKenzie 41 10:00 21/dua
Grace 61 10:01 32/dua
Sydney 62pr 11:05 bandpu/31/dua

Kids

Warm Up:
Tarzan Rope Swing Relay Races

Skill Focus:
Single Unders/Double Unders

WOD:
Partners complete
AMRAP in 9 Minutes

20 Push Jerks
20 Single Unders

Game:
Pizza Pie

Preschool

Snow-Snow-Snow

Skill: 

Snowman Press and Squat

Warm Up:

Plate Jump-Freeze Tag

WOD:

5 Snowman Presses

Jump

5 Snowman Presses

Jump

5 Snowman Presses

Jump

Run 

Sleepy Snowman Walk

Game:

Limbo

Snowman - Snowman - Reindeer

Teens

Warm-up: 

2 Rounds: 

5 x Squat Jump 

5 x Push Up 

5 x Toes to Bar 

5 x Good Morning 

5 x Tuck Jump 

Skill:
High Hang / Hang Power Snatch 

WOD: 

8min AMRAP: 

7 x Hang Power Snatch (Raymond w/ 15l bar & Chloe w/ 33lb)

9 x Air Squat 

11 x Box Jump

Kids

Warm up: 

Freeze! Do the movement the coach says around the gym until the music stops...then freeze! 

Skill focus: Wall ball 

WOD: 

Teams of three complete AMRAP in 15 minutes 

6 wall walks 

12 box jumps 

21 wall balls 

Game: 

Ropes and rings fun

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Front squat 

WOD: 

AMRAP in 4 minutes 10 double unders, 10 front squats 

AMRAP in 4 minutes 4 shuttle sprints, 10 front squats 

AMRAP in 4 minutes 5 burpees, 10 front squats No rest in between AMRAPs 

Cash out: mixed Tabata- 6 inch flutter kicks/superman hold 

Results: 

Chloe 6+2 @33# 

Sydney 9+2 @15#/su x 2 

Emily 7 @21#to13'box/su x 2 

Mackenzie 8 @22#/su x 2 

Grace 11 @22#/su x 2

Kids

Warm up: 

Crossfit baseball 

Skill focus: 

Press the sky 

WOD:

AMRAP in 10 minutes 

Shoulder press 

Box jump 

Shuttle sprint 

Start with one rep and add one additional rep each minute to shoulder press and box jump. S

huttle sprint stays the same 

Game: 

Slider tag

Teens

Warm up: 

Coach called tabata 

Skill: 

Max Height Box Jump 

WOD: 

4 rounds for time 

10 deadlifts 

5 burpees over the bar 

10 hang power cleans 

5 burpees over the bar 

10 shoulder to overhead 

Results:

Sydney 27", 14:25 25# 

Chloe 36", 13:22 42# 

Grace 36", 13:21 31# 

Mackenzie 30", 14:45 21# 

Emily 18", 15:50 21# 

Tommy 43", 13:20 45# 

Greg 43", 13:58 65#

Teens

Warm-up: 

Mixed Tabata with Single Unders and Air Squat/ Burpees / Jumping Jacks / Squat Jumps 

Skill:

Dumbell Thrusters 

WOD: 

 5min AMRAP: 

 7 x Box Jump 

 3 x DB Thruster 

 1min Rest 

 4min AMRAP: 

 5 x BJ 

 5 x DB Thruster 

 1min Rest 

 3min AMRAP: 

 3 x BJ 

 7 x Thruster

Skill:

Turkish Get-up

Kids

Warm up: 

Roxanne obstacle course 

Skill : Cargo net 

WOD: 

AMRAP in 8 Minutes 

5 Box jumps 

10 wall balls 1

5 T2B 

1 cargo climb 

 Lesson: Nutrition

Teens

Warm-up: Roxanne 

Skill: OHS w/ PVC 

WOD: 10min AMRAP: 12 x Wall-ball 1 x Run (to the barriers & back) 

Skill: Handstand work. 

We started on the boxes against the wall to learn how to keep arms locked and shoulders engaged.

Kids

Warm up: 

Tabata lottery 

Athletes add different movements into a bucket. A slip is picked for each round of Tabata during the rest period. 

Skill focus:

 Deadlift 

WOD: 

Partners complete AMRAP in 12m. 

One round per partner 

1 deadlift 

3 box jumps 

5 Kettlebell swings 

Game: 

Kids choice

Teens

Warm up: 

Station rotation- row, burpee, squat, plank 

Skill focus: 

push press & pistol 

WOD: 

Push press 3-3-3-3-3 

Skill:

Then Amrap in 7 minutes 

10 pistols (alternating) 

5 strict hand stand push ups 

Kids

Warm up: 

Crossfit duck duck goose The 'goose pot' is assigned a exercise and rep scheme. 

Every few rounds everyone does the exercise and a new one is assigned 

Skill focus: 

Counting for and supporting each other 

WOD: 

Athletes are paired up to count for each other. One athlete complete the entire wod and they they switch. 

AMRAP in 1 minute of each 

Burpees

Rest 

Box jumps 

Rest 

Air squats 

Game: 

Parachute cat and mouse game One athlete crawls under the parachute and is the mouse another is the cat and crawls on top trying to find the mouse as the rest of the class shakes the parachute close to the ground

Kids

Warm up: 

Whip and nae name 

Whip: run 

Watch me: burped 

Break legs: high knees 

Stanky leg: squats 

Bop: squats S

uperman: superman hold 

Duff: push ups 

 

WoD: 

AMRAP in 13m class works as a team Each member one after another does 8 deadlifts and then sprints to the other end of the gym. When the whole class is at the other end each person one after another does 8 box jumps and then sprints back to the other side of the gym. 

Game: 

Freeze tag

Teens

Warm up: 
Agility ladder
3 Rounds of
5 Pushups
10 Air Squats
40 Single unders or 15 Double Unders

Skill: 
Hang Power Clean

WOD: 
10-1
Hang Power Clean
Push-up
Wallball

Skill: 
Toes to Bar

Teens

Warm up:
Dynamic Drills

Skill:
Squat

WOD: 
EMOM for 8 Minutes of
8 Alternating Kettlebell Snatch
4 Goblet squats
2 Burpees

Skill:
Ring Dips