Teens

Warm up:
Triangle tag and dynamic drills

Skill focus: Sumo deadlift

WOD:
Teams of 4 complete (2 working at a time)
400 singles unders
300 kettlebell swings
200 sit-ups
100 burpees

Kids

Warm up:
Dodgeball

Skill focus:
Double under

WOD: teams of four complete (one athlete working at a time)
300 Single unders
200 Kettlebell swings
100 sit-ups
50 burpees

Game:
Duck duck goose

Preschool

Skill:

(Against the wall)--Push Press 

Warm up:

5-4-3-2-1 

Push  Press

Shuttle Sprint

WOD:

5-4-3-2-1 

BALL Squat

Shuttle Sprint

Fruit Monster

Game:

Volcano Monster

Duck Duck Goose

Teens

Warm up:
Dynamic drills

Skill focus:
Back squat

WOD:
Partner AMRAP in 8 minutes
Partner 1: Row 150 meters
Partner 2: 5 push ups, 10 dumbbell snatch,  15 sit-ups

Game:
Pizza Pie

Kids

Warm up:
Relay races

Skill focus:
Thruster

WOD:
AMRAP in 9 minutes
5 thrusters
10 sit-ups
15 tuck jumps

Game:
Parachute cat & mouse

Kids

Warm up:
Partner relays & Tabata tantrums

Skill focus: 

Snatch

WOD: 

AMRAP in 10 minutes
8 dumbbell snatch right
8 dumbbell snatch left
12 goblet squats
30ft Waiters walk right
30ft waiters walk left

Kids

 

Warm Up: Tabatas

WOD Valetines Day Jr. Massacre:

200 Single Unders

100 Squats

75 situps

50 rr

25 walking lunges

10 burpees

Kids

Warm up:
Med ball drills

Skill: Shoulder press

WOD:
15-12-9
Front Squat
Shoulder Press

Game:
Triangle tag
Groups of three hold hands. One person is the target. The "it" person has to try to catch the targets while the others protect them. The "it" person can not go under or through the group.

Teens

Warm up:
Dynamic drills & plank wars

Skill focus:
Double unders

WOD:
AMRAP in 12 minutes
10 pull ups
10 hang cleans
20 double unders

Kids class

Warm up:
Kids choice dynamic drills

Skill focus:
Single unders and double unders

WOD:
Med ball clean, box jump, sit up
Infinity ladder for 9 minutes

Game:
Time machine
A determined number of pulls on the rower take you to a different point in time where you act out something from that time

Preschool

Skill:

Squat and Deadlift (Gorillas)

Warm up:

Fast Feet 

FREEZE

Slow Feet 

FREEZE

WOD:

Forward Roll

Run

5 Squat

5 Deadlifts

Game:

Cookie Monster What time is Lunch

Duck Duck Goose 

Teens

Warm up:
Dynamic drills

Skill:
Deadlift

WOD:
3 rounds: 1 minute AMRAP of each
Kettlebell Swing
Burpee
Kettlebell swing
Burpee
Rest

Kids

Game day!

Fruit monster
Crossfit Baseball
Musical medballs
Pizza pie

Preschool

Skill focus:
Drivers squats with abmat

Warm up:
Day at the races
Coach calls out different kinds of animals or modes of transportation to
Race as

WOD:
"race track WOD"
Kids hold abmats and pretend to drive race cars through the WOD
1 lap
5 drivers squats
2 laps
5 drivers squats
3 laps
5 drivers squats
4 laps
5 drivers squats
5 laps
5 driver squats
6 laps
5 driver squats

Game:
Seek and find