Kids

Warm up: relay races
Skill focus: over head squats
WOD:
21-15-9-6-3
Overhead squats
Single unders
Game: sled pull races!

Teens

Warm up: dynamic drills
Skill focus: Overhead Squat
WOD:
21-15-9-6-3
Power snatch
Double under
Cash out: max set double under

Preshool

Skill: Pull ups

Start with monkey hangs,
alternating hands,
then trying to turn.


Warm up: Sprints

WOD: Four corners
AMRAP Corner 1 - 5 Plate (box) Jumps
Corner 2 - 5 Jumping Pull ups
Corner 3 - 5 squats
Corner 4 - 5 push ups
Sprint between cones

Games:
Treasure Hunt using cones.

Kids

Warm up: 4-100m Sprints, dynamic stretches

Skill: Kipping Pull ups

WOD:

Partner Cindy (alternate rounds)

AMRAP in 15mins:

5 Pull ups

10 Pushups

15 Squats

Game: Bouncing & catching balls

Teens

 

Teens

Warm Up: 100m Sprints x4; dynamic stretches

Skill: Kipping pull ups

WOD:

Cindy- AMRAP in 20min

5 Pull ups

10 Pushups

15 Squats

Cash out: Work on single/double unders

Kids

Warm up: mixed tababta

Skill focus: What is CrossFit?

WOD:
Partners complete max shuttle sprint sled drags on ten minutes, alternating each minute

Cash out:
Station rotation
battle ropes/sliders/box jump/jump tops
30s on 30s off
Game: musical Med balls

Preschool

Skill: Push Press
Warm up: agility ladder
WOD: obstacle course
Toes to rings-> step/jump over parallettes->balance beam->jump on plates-> start over.

Teens

Warm up: rock, paper, scissors...shoot!
Skill focus: rope climb
WOD:
Front squat 5x5
then
 "rope climb Fran"
21-15-9 Thrusters
3-2-1 Rope Climb
Cash out: handstand skill work

Teens

Warm Up: Playing Cards

Skill Focus: Rope Climb

WOD:

Front Squat 5x5

then

Rope Climb Fran

21-15-9 Thrusters

3-2-1 Rope Climb

Kids

Warm Up:
Playing Cards

Skill Focus:
Rope Climb

WOD:

Partner AMRAP in ?

20 Thrusters

2 Rope Climbs (One lower and then pull to stand as scale- if they have to wait for the rope...no big deal! but you can bring over the little ropes from main)

Cash Out or Game:
Coaches Choice

Preschool

Skill: Rocketship/Jack in the Box squats

Warm Up: Run around the cones and FREEZE

WOD: Obstacle course

Jump on plate, Squat (5 plates)

Climb on top of the boxes, then jump or step down

Hop through Hula Hoops

Rope Swings

Repeat

Games: 

Sprint Relays pushing Medball

Cookie Monster

Teens

Warm up: roll the dice!
Skill focus: double under
WOD:
Back squat - work up to a heavy triple
Then
3 rounds for time:
200m run
20 sit-ups
20 double unders
20 burpees

Teens

Warm up:

Agility Ladder

Dynamic Drills

Skill:

Push Jerk

Strength:

Push Jerk x2

WOD:

DT (Dumbbell or Barbell)

12 Deadlifts

9 Hang Power Cleans

6 Push-Jerks

Kids

Warm up:

Agility Ladder --> Bear Crawl--> Lateral Drills--> Squats to the amount of your age in the Hula Hoop.

Skill:

Squat

WOD 1:

Mr. Lucky, "battle ropes" 10 second intervals

WOD 2:

Slider Races

Cash out:

Box Jumps

Preschool

Theme: Day at the Beach

Warm Up:
Agility Ladder (Bunny Hops, Backward Hops, Plank walks)

Skill: 

Star Jumps, Crab Walks

WOD: 

Sprint x2

Side Shuffle x2

Sprint x2

Bear Crawl/Crab Walk

Games:

"Beach Volleyball” - coach tosses ball to each child, who try to hit the ball using hand.

Knock down the “sand castle”- build a sand castle using foam rollers, and children try to knock it down using gator ball

Duck Duck Goose.

Teens

Warm up: dynamic drills

Skill focus: Knees to Elbows

WOD:
Partner Filthy 50
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball
50 Burpees
50 Double under

Cash out: stretch & nutrition talk!

Kids

Warm up: balls and sprints!

Skill focus: push press

WOD:
"Terrible 20"
20 Box jump
20 Kettlebell swings
20 Walking Lunge
20 dumbbell Push press
20 Air squat
20 Burpees
20 Tuck jump

Game: hula hoop relay races

Kids

Warm up:
Roll the dice!

Skill focus: jump rope

WOD:
Partners complete for time:
3 rounds/one person working at a time
2 alley loops (together)
20 sit-ups
20 single unders
20 burpees

Game: Big jump rope!

Preschool

Warm up: 

Sprint Relays

Skill: Throw ball to Wall (wall ball)

WOD: CF Baseball

Run to Base

1) 10 Jumping Jacks

2) 2 Burpees

3) 3 Ball throws to wall

Games:

Hoop Hop

Duck Duck Goose