Teens

Warm up: row and dynamic drills
Skill focus: hang clean
WOD:
Work up to a 2 rep max hang clean or technique for doubles

Then

AMRAP in 8 minutes
8 box jumps
8 hang power snatch
8 push ups

CrossFit Kids

Skill: Push Press
Warm Up: sprints, Agility ladder drills
WOD:
AMRAP in 5mins of-
5 jumping pull ups
10 push ups
15 squats

Teens

Warm up: Musical Med Balls
Skill focus: pull up
WOD:
Holbrook
10 rounds for time of:
5 Thrusters
10 pull ups
100m run
1 minute rest
Cash out: max set of push ups

Teens

Warm up: partner rotations
Skill focus: push press
WOD:
5 sets of 3 Push Press all at a working weight
Then
teams of 4 complete for time:
2k row (plank)
100 burpees (bar hang)
100 box jumps (double kettle bell dl)
(2 athletes working on movements while other two athletes are doing a hold)

Kids

Skill: Double Unders & Rope Climbs

Warm Up: Dynamic Drills

WOD:

21-15-9

Burped Box Step overs

Kettlebell swings

Teens

Skill: Deadlifts

Warm Up: Dynamic drills

WOD:

Deadlifts 5-5-5-5-5

then:

21-15-9

Burped Box Jumps

Kettle Bell swings

Kids

Warm up:

Mixed Tabata

Agility ladder drills

Skill: Angry Gorilla Deadlift (using Med ball, then KB)

WOD:

AMRAP in 7mins:

Run loop around gym

5 KB deadlifts

5 push ups

Games:

Doctor Dodgeball.

Teens

Warm up: partner drills
Skill focus: hand stand push ups
WOD:
Partners complete
Run 800m together
100 sit-ups
80 double unders
60 burpees
40 double kettlebell deadlifts
20 handstand push ups
Run 800m together

WATER DAY

Warm up:
Freeze cones - run around cones, freeze then do one of the following:
- Jumping Jacks
- Walking Lunges
- Squat Jumps

Skill: Squats (fast and slow)

WOD:
Obstacle/Stations:
- At #1, Take Cup fill with water, and complete 3 squats.
- Then walk to # 2 pour water into team bucket.
- Crawl under parallettes on wet gym mat to # 3
- At #3 Get a wet sponge, balance on head and jump through Hula Hoops
- Throw sponge to target
- Start over.

Games:

Target - throw wet sponge, and get it to stick on the target.

Kids

Warm up: Agility ladder
Skill focus: row
WOD:
AMRAP in 10 minutes
Row 100m
Sprint 100m
10 push ups
Game: kids choice

Teens

Warm up: dynamic drills
Skill focus: deadlift
WOD:
Deadlift-build to a heavy single or work on form
Then
Partner AMRAP in 10 minutes (one person working)
10 calories assault bike
10 sand bag bear complexes
Power clean
Front squat
Shoulder to overhead
Back squat
Shoulder to overhead
*alternate every complex