Kids

Warm up: Tic Tac toe races

Skill focus: Barbell push press

WOD:
mixed tabatas
dumbbell push press
Kettlebell swing
Alternate for 12 intervals
Add up all your reps as soon as you finish the workout

Game: Kids choice

Teens

Warm up: jump rope and dynamic drills

Skill focus: kipping pull up

WOD:
For time
5 wall balls
10 double unders
5 pull ups
10 wall balls
15 double unders
5 pull ups
15 wall balls
20 double unders
5 pull ups
20 wall balls
25 double unders
5 pull ups
*15 minute time cap

game: tic Tac toe races

Kids

Warm up:
Build your own obstacle course

Skill focus: Driver squats

WOD: 

AMRAP in ??
10 driver squats, sprint down and back, knock over PVC with a ball

Game:
Tunnel tag

Teens

Warm up:
Partner rowing rotations

Skill focus:
Strict pull ups

WOD:
Partner amrap in 20 minutes
1 power clean
1 front squat
1 push jerk
1 split jerk
Partners each complete one round then alternate. Increase weight each round until a challenging weight is reached.

Cash out:
5x5 strict pull ups (partner assist as needed)

Teens

Warm up:
Rowing & dynamic drills

Skill focus:
Bench press

WOD:
Bench press 5-5-5-5-5
Then
For time
10 to 1 Kettlebell swings (run 50m before each set)
Rest 3 minutes
Tabata burpees (score is the lowest Tabata round completed)

Cash out:
Strict pull ups and planks

Preschool

Skill focus:
Dip & press the sunny sky (push press)

Warm up:
Beach towel trample (kids move around "beach towels" in the way indicated by coach (run, swim, crab walk, etc) and then when coach yells stop they find a towel and do the exercise indicated

WOD:
AMRAP in 5m
Throw beach ball (Med ball) then run to ball and do 3 burpees, throw beach ball behind you then run to ball and do 5 push press

Game:
Sharks and minnows

Teens

Warm up: 

mixed rowing tabatas 

Skill focus: 

push jerk 

WOD: 

Push jerk 

2-2-2-2-2-2 

Then partners complete AMRAP in 10 minutes 

(partners must complete 1 full round before switching) 

7 pull ups 

7 push jerks 

7 burpees 

Cash out: 

Rope climb skill work

Kids

Warm up:

 Music freeze (do the exercise indicated by the coach until the music stops the freeze!) 

Skill focus: 

push jerk 

WOD: 

Partners complete AMRAP in 10 minutes 

(partners must complete 1 full round before switching) 

7 ring rows 

7 push jerks 

7 burpees 

Game: 

Crossfit war (loser of each hand does the indicated exercise like 1 burpee, 5 squats, 10 sec plank ect)

Kids

Warm up:

Tuck Jumps--> Agility Ladder--> Forward Roll

Skill focus:
Rowing

WOD:
Team workout "3s"
Max row calories in 3 minutes
Max sit ups in 3 minutes
Max squats in 3 minutes
Max burpees in 3 mins
Entire class is a team (or half if really big). Each person can only do three reps and then the next person must go round robin style.

Game:

Freeze Tag

Teens

Warm up:

1 Forward Roll

5 Pull-ups

10 Burpees

15 Air Squats

Skill focus:
Hang power snatch (work on technique for sets of 3)

WOD:
For time:
10 hang power snatches, row 100m, rest 1m
10 hang power snatches, row 200m, rest 1m
10 hang power snatches, row 300m, rest 1m
10 hang power snatches, row 400m, rest 1m
10 hang power snatches, row 500m

Skill:

Handstand Walk

Preschool

Skill focus:
Super hero squats

Warm up:
super hero training- sprints, jumps, crawls (make obstacle course)

WOD:
AMRAP in ?
Charge up your super hero power-3 burpee
Run down to other side of the gym, knock over the bad guy (foam roller) and do 3 super hero squats, sprint back

Game:
Return the loot
find the stolen loot (balls or change plates) around the gym the bad guys stole and return to the bank (upside down box in middle) as fast as you can...repeat. You can have one person be the 'robber' and hide the loot

KIds

Warm up:

Paper Races

Skill focus:
Push press (Dumbbells)

WOD: partner AMRAP (one person works at a time)

3 rounds of
AMRAP push press 2m
AMRAP KBS 2m

Game:

Fruit Monster

Teens

Warm up:

3 Rounds

Run 200 M 

Bear Crawl 

5 Kip Swings

Skill focus:
Push press
3-3-3-3-3

WOD:
AMRAP push press 3m
AMRAP KBS 3m
AMRAP push press 2m
AMRAP KBS 2m
AMRAP push press 1m
AMRAP KBS 1m

Skill:

Rope Climbs

Kids

Warm up:

Four Corners

Skill focus:
Active shoulder and kipping swings

WOD:
1/2 Cindy

Game:

Med Ball Shoot out!

Teens

Warm up:

Agility Drills

Skill focus:

Kipping or butterfly pull ups

WOD:

Cindy

Skill:

Snatch

Kids

Warm up:
Music Freeze

Skill:
Double Under

WOD:
AMRAP 8 minutes
20 single unders
10 air squats
1 forward (or log) roll

Teens

Warm up:
Dynamic drills

Skill focus:
Handstands and hand stand walks

WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat & Shoulder Press
In between each set do one 100m farmers walk (workout ends at after last shoulder press)

Kids

Warm up:
Build your own obstacle course

Skill focus:
barbell shoulder press

WOD:
Every minute on the minute for 8 minutes
10 dumbell snatches (5r/5l)
Sprint 25m

Game:
Tunnel tag

Teens

Warm-up:

200 m run x 2

Agility

Free-throw contest

Skill:

Clean

WOD:

DT 

5 Rounds

12 deadlifts

9 hang cleans

6 push-jerks

Grace 4:56 25#

Conor 4:52 15#

Skill:

Monkey bar/cage swings

Preschool

Kids

Warm up:
Ally loop relays, plank wars
Skill focus: Push up & plank

WOD:
21-15-9
Deadlifts
Push ups
* every minute on the minute 3 burpees

Game:
PVC Pass

Teens

Warm up:
Ally loop relays

Skill focus:
Deadlifts

WOD:
Take 15 minutes and work on deadlift form, go up in weight for sets as form allows.

Then
Diane Interrupted
21-15-9
Deadlift
Handstand push ups
* emom stop and perform 3 burpees

Game: 

PVC pass