Preschool

CrossFit Circus

Skill:

Tuck Jump- Monkey Jumps

Warm up:

Clown Rolls--> Run-->Clown Rolls--> Run

WOD:

3 Squats

3 Tuck Jumps

Clown Rolls

Game:

Balloon Madness

Keep the balloons in the air, if they drop do the exercise written on the balloon!

Teen Olympic Weightlfiting

Kids

Warm up:
musical freeze warm up & bottom of the squat come grab

Skill focus: Overhead Squat

WOD: station rotation
AMRAP in three rounds of
45s work/15s rest
Push up
Kettlebell swing
Overhead squat
Row

Game: tunnel tag

Teens

Warm up:
Rowing & bottom of the squat cone grab
Skill focus: over head squat
WOD:
Overhead Squat 3-3-3-3-3
Then
AMRAP in 8m
Row 10/5 Calories
5 push ups
10 Kettlebell swings

Cash out: 

2 rope climbs for time or max pull to stand in 90 seconds.

Preschool

Superhero day!

Skill: building hangs (monkey hangs)

Warm up: super hero training camp
Speed- shuttle sprints
Jumping-vertical jumps
Flying- superman holds
Strength- medball wall slams

WOD: "Crime Fighting Simulation"
4 rounds of
Run to crime scene
Rope swing over river
Hold onto building ledge (monkey hangs)
Jump from roof top to roof top
Climb into building (under weight bench
Knock down bad guy (foam rollers)
3 victory squats

Game:
Superhero Tag

Kids

Warm up:
Fortune teller coach
Old school paper fortune tellers reveal what reps/exercises you must do.

Skill focus:
Forward roll

WOD:
Teams complete AMRAP in 12 minutes with a light Med ball.  After everyone has passed the ball the team does the exercises together.
Chest pass---> 3 burpees
Overhead pass---> 5 air squats
Underhand pass---> 1 forward roll
If the ball is dropped everyone must stop and do a 10 second plank!

Game: Silent corner
"It" chooses and exercise/reps then closes their eyes. The rest class each quietly chooses a corner assigned a number and goes and stand there. "it" then calls out a number. Everyone in that corner must perform the movements.

KIds

Warm up:
Partner relays

Skill focus:
rope climb

WOD:
AMRAP in 10 minutes
10 Overhead Squats
10 Dumbbell snatches (5r/5l)
1 rope climb( or 2pulls or 10s hold)

Game: guess who
Half the group closes their eyes and faces the wall with thumbs up. Other half of the group each put down someone's thumb. After all are done the group against the wall one by one guesses who put their thumb down. If the guess is right all the pickers must do the exercise indicated. If the guess is wrong all the guessers must do it.

Kids

Warm- up:
Animal walks

Skill:
Kettlebell Swings

WOD:
AMRAP 7
2 lengths of bear crawl
4 burpees
6 kbs

Bunny hop down the ladder

Teens

Warm up:
Dynamic drills

Skill focus:
Rope and rings skills

WOD:
Bench press 5x5
Then
Prime number AMRAP in 12 minutes
Rounds of power cleans and box jumps, following ascending prime numbers (2,3,5,7,11,13,17,19...). Run 100 meters after each set.

Kids

Warm up: 

Rock, paper, scissor...shoot Loser does exercise/reps as indicated by coach, Both athletes do in a tie.

 

Skill focus: 

upright dip 

 

WOD: 

Prime Number AMRAP AMRAP in 10 minutes Push press Box jump For each round do sets of each exercise, according to ascending prime numbers (2,3,5,7,11,13,17,19,23...) in between each round sprint 100 meters. 

Game:
Ropes and rings fun

Teens

Warmup: 

400m Run 

2 Rounds: 

10 x Air Squat 

10 x Mountain Climbers 

10 x Sit-up

1 x Length Bear Crawl 

1 x Length Broad Jump

Skill: Rope Climb 

WOD: 

3 Rounds: 

21 x Air Squat 

15 x Power Clean 

9 x Push Jerk 

Grace: 2:58 

Bryce: 3:15 

Jake: 5:29 

Greg: 5:55

Skill: Mobility

Preschool

Skill:
Rocket squat (thruster)

Warm up:
Planet exploration (we took a rocket ship to different planets, where you had to move a special way (run fast, bear crawl, run backwards, crab walk, crazy dance, roll)

WOD:
AMRAP in 5 minutes
3 rocket squats (unweighted thrusters)
Sprint to Large Mat, jump over, 1 forward roll, sprint back to start

Game:
moon rock collection
How fast can the class collect all the moon rocks (foam balls)?

Preschool

"A Pirates Life for Me"

Skill:

Thruster

Warm up:

Pirate Ship

WOD:

1...2...3...4...5 

Thrusters

Run

Climb 

Jump

Game:
Finding Nemo

Pirate- Pirate - Crocodile