Preschool

Halloween Fun

Skill:

Scary Squats

Boo-Burppes

Warm up:

Spooky obstacle course

Fly like a bat--->Agility Ladder--> Mummy Walks, balance beam

WOD:

Max Boo-Burgees

Max Scary Squats

Game:

Doggy Doggy Where's my Bone

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Double under (find max set) 

WOD: 

For time: 

100 double unders 

80 kettlebell swings 

60 deadlifts 

40 push ups 

20 thrusters 

10 burpees over bar 

 Cash out: 5x5 strict pull ups

Kids

Warm up: 

Snake tag & tabata drills 

Skill focus: 

Toes to bar 

WOD: 

5 rounds of AMRAP in 3minutes 

9 air squats 

7 box jumps 

5 toes to bar 

Rest 1 minute in between rounds 

Game: 

Dodgeball

Teens

Warm up: 

Dynamic drills 

 Skill focus: 

Handstands 

WOD: 

 Find a heavy 3 rep back squat for the day 

 Then EMOM for 10 minutes 50 meter Sled drag (50% body weight) 50 meter sprint.

Teens

Warm up:
Dynamic drills

Skill focus:
Rope climb

WOD:
Every minute on the Minute complete push jerks and burpees. Start with 1 repetition of each and then add 1 to each movement on subsequent minutes until you can no longer finish within the minute.

Cash out:
4 sets of strict pull ups and push ups

Kids

Warm up:
mixed tabatas- jump rope & slam ball

Skill focus:
skin the cat and pencil holds

WOD:
Every minute on the minute complete push jerks and burpees. Start with 1 repetition of each and then add 1 to each movement on subsequent minutes until you can no longer finish within the minute.

Game:

Dodgeball

Kids

Warm up: 

Mixed tabata 

Skill focus: Split jerk 

WOD: AMRAP in 7 minutes Single unders (start at 5 and increase by 5s each round) 1 Alley loop

Game: Crossfit tic Tac toe

Teens

Warm up: 

Rower no whammies 

Skill focus: 

Rowing 

WOD: 

 Bench press 5x5 Then 3 rounds of 1 minute 

AMRAPs of: Row for calories Wall balls Ring rows Rest 1 minute in between rounds 

Cash out: 

3 rounds NFT 10 split squats (r/l) 10 Dumbbell pull over 10 v-ups

Preschool

Wild Animals/The Jungle

Skill:

Elephant and Lion Squats

Kangaroo Tuck Jumps

Warm up: 

Obstacle Course

Agility Ladder-->Box Jump off-->Monkey Rope Swings-->Balance Beam Walk

WOD:

Cheeta Sprints

5 Squats

Game:

Tag 

Duck Duck Goose

Teens

Warm up: Partner relays 

Skill focus: push jerk

WOD: 

Push Jerk 

Work up to a heavy double 

Then 

DT

5 rounds for time of

12 deadlifts 

9 hang power cleans

6 push jerks

Kids

 

Warm up: Partner Relays 

Skill focus: handstand 

WOD: Partner dumbbell DT

10 rounds for time of 

12 deadlift 

9 hang power cleans

6 push Jerk 

Alternate each round 

Game: rope fun!

Kids

Warm up:
Obstacle course

Skill focus:
Jump rope

WOD:
Playing card AMRAP in 7 minutes

Each suite represents an exercise. The number on the card is the number of reps that should be performed. Face cards=5 air squats

Game:
Kids choice

Teens

 

Warm up:
Dynamic drills

Skill focus:
Double under (find your max set)

WOD:
"baseline"

500m row 

40 air squats

30 sit-ups

20 push ups

10 sit-ups 

Cash out:
Accumulate 30 strict pull ups

Preschool

Skill focus:
push press 

Warm up: Planet exploration- on each planet you land on you have to do a different movement (run, hop, roll, bear crawl, etc)

WOD: 

AMRAP in 6 minutes 

5 push press with moon rock (playground ball)

Cross the solar system (hop through plates scattered across the gym) 

5 squats with moon rock 

Cross the solar system 

Game:
Moon rock collection- all the balls are placed in a circle. The coach calls out different movements to be performed outside of the circle. When the coach yells "moon rock" run into the circle and grab a rock (ball) and run to place it in spaceship container (upside down box)

Kids

Warm up:
Kids choice tabatas

Skill focus: forward roll

WOD: 5 crossfit baseball runs for time

Home base: 1forward
Roll, 1st base 5 burpees, 2nd base 10 air squats, 3rd base 15 jumping jacks
Game: PVC pass

Teens

Warm up: 

Dynamic drills
Skill focus: bench press

WOD:
3 rounds of
In 3 minute blocks complete
15 calorie row then
AMRAP dumbbell snatches until time runs out

Rest 1 minute between rounds

Teens

Warm up:
dynamic drills

Skill focus:
front squat 

 

WOD: 

Work on sets of 5 in the front squat

Then complete for time with an empty barbell:

Run 200m 

Then 

21-15-9

Front squat 

Push press 

Overhead lunge 

Then 

Run 200m