Teens and Kids

TEENS
Warm up CrossFit baseball
Skill: toes to bar
WOD:
Shoulder press 2-2-2-2-2-2
10 to 1- wall balls
1 to 10 toes to bar

KIDS
Warm up:  CrossFit baseball
Skill : toes to bar
WOD :
Amrap in 5mins
Shoulder press 5
Wall ball 5
Toes to bar 5

Game: Everybody’s IT, Dodgeball

Preschool

Skill: 

Squat with Gator Ball 

 Warm Up: Animal Walks 

 Obstacle Course: - Step/Jump over Paralletes - Bear crawl through cones - Jump through Hoops - Balance Beam - Crawl Under Bench 

 Games: Volcano Monster, Cookie Monster

Memorial Day CrossFit Kids

Warm up: 

 Everybody’s IT tag 

 WOD: 

- Tabata (Station Rotation) 

- Air Squats 

- Burpees 

- Jumping Jacks 

- Tuck Jumps 

 Games: 

Sprint Relays Dodge Ball

Teens

Warm up: sliders
Skill focus: what is integrity?
WOD:
6 rounds of
On a minute clock
3 back squats (heavy)
AMRAP burpees
Rest 1 minute
Cash out: accumulate 30 strict pull ups

Kids

Warm up:
Sliders

Skill focus:
Goblet squat

WOD:
6 rounds of
On a minute clock
7 goblet squats
AMRAP burpees
Rest 1 minute

Game:
Equipment war

Teens

Warm up: partner drills
Skill focus: handstand push ups
WOD:
Partners complete with one person working at a time
1000 meter row
30 hand stand push ups
50 overhead squats
30 hand stand push ups
50 overhead squats
1000 Meter row

Kids

Warm up: partner drills

Skill focus: push ups

WOD:
Partners complete with one person working at a time, run together
3 alley loop runs
30 push ups
30 overhead squats (unloaded)
30 push ups
30 overhead squats
3 alley loop runs

Game: dodge ball

Kids

Warm up:
Partner dynamic drills

Skill focus: Toes to bar

WOD:
AMRAP in 8 minutes
Toes to Bar and Dumbbell Snatch R/L
Start with one rep of each and add a rep each set until the clock runs out.

Game:
Musical Med balls

Teens

Warm up:
Mixed tababtas

Skill focus:
Ring dip

WOD:
Find a heavy 2 rep max hang clean or work on technique

Then 10-9-8-7-6-5-4-3-2-1
Ring dips
Hang power cleans

Preschool

Skill:
Agility Ladder drills

- Jump two feet 

- Hop on 1 foot

- Two feet in, two feet out

- Side planks

Obstacle Course:

Agility ladder -> 4 box jumps on to plates -> Climb on to high box -> Knee Raises/Toes to bar (low bar) -> sprint to start.

Games:

Baseball (using hands to hit the ball)

Catch and throw.

Teens

Warm up:
Partner dynamic drills

Skill focus:
Toes to bar

WOD: AMRAP in 8 minutes
Power Snatch & Toes to Bar
Start with 1 rep of each and then add a two each round until the clock runs out

Kids

Warm up: relays

Skill focus: Kipping pull-ups

WOD: "Holbrook"
10 rounds for time
5 thrusters
10 pull ups
100m sprint
Rest 1 minutes

Kids

WARM UP:

Relay races:
Walking lunges to first cone
First cone 5 burpees
Walking lunge to second cone
Second cone 10 jumping Jaxx
Walking lunge to third cone
Third cone 15 "GOOD" air squats (chest up)
Run the alley loop.

Each person has to go through it three times. The person on the team can't start until the person before them completes their squats.

SKILL:

Thruster

WOD:
5 rounds for time:

5  dumbbell thrusters
5 burpees
Alley loop sprint

GAME:

Monkey hangs

Preschool

Skill: Rocketship Thrusters 

Warm Up: Freeze Cones 

 WOD: Obstacle Course - Toes to Rings - Jump in hoops - Under the bench - Balance Beam - Run around Cones - Repeat 

 Games: Squat Potato - when the music stopped, the kids did 3 rocketship thrusters Keep the balloon Up - if the balloon touched the ground, the child did 1 air squat Duck Duck Goose

Teens

Warm up: agility ladder drills
Skill focus: kettlebell snatch
WOD: AMRAP in 12 minutes
10 burpee box jumps
10 kettlebell snatch (5R/5L)
10 push ups
Cash out: max height box jump