Kids

Warm up: partner drills and 

Skill Focus: push/pull/carry

WOD:

Beginner:

Partners compete AMRAP in 3 minutes at each station:

25m slam ball roll

25m object move

25m band sprints 

Tire flip 

Intermediate: 

Teams of 3-5 complete AMRAP of 3 minutes at each station

50 meter Prowler push 

50 meter Object move (sand bag/2 kettlebells/bumper plate/slam ball) 

50 meter Sled drag

Team Tire flips

Game: tunnel tag

Teens

Warm up: station rotation

Skill focus: split jerk

WOD:

"DT"

5 rounds for time:

12 deadlifts

9 hang power cleans

6 shoulder to overhead

Cash out: Max Strict Pull ups

Preschool

Theme:
Animal Safari
Skill:
Angry Gorilla Deadlifts
Warm Up: Animal Walks
WOD:
Assigned animals to each corner.
Kids pretend to be that animal.
1- Lion (walk & roar like a lion)
2- Snakes (army crawl under parallettes)
3- 10 Angry Gorilla Deadlifts
4- 10 Monkey Jumping Jacks

Games: Duck Duck Goose Four Corners

Kids

Warm up: med ball toss 

Skill focus: push press 

WOD: 

5 Rounds for time:

12 deadlift 

9 kettlebell swings 

6 push press 

Game: pizza pie

Kids

CrossFit Kids 9/21/17

Warm up: Musical Medballs

Skill focus: deadlift 

WOD: 

Partner AMRAP (one person working)

3 minutes box jump 

3 minutes push Press

3 minutes deadlift 

Game: Army dodge ball

Teens

CrossFit Teens 9/21/17

Warm up: dynamic drills

Skill focus: deadlift 

WOD:

Deadlift 3-3-3-3-3-3

Then

Partners AMRAP in 9 minutes 

3 minutes: Shoulder to Overhead /Bar Hang Hold 

3 minutes: Ring Rows/Tricep Hold on Box 

3 minutes:  Box Jump/ Front Rack Hold

Cash out: rope climb skills

Kids

WARM UP: Switch with High 5s, Sprints.

SKILL: Wall Walks -> Handstands -> Plank Holds

WOD: AMRAP in 5mins of

10 Broad Jumps

5 Push ups

10 Walking Lunges

Game: Four Corners.

One person is “it” and sits in the middle of the room with eyes closed. All the rest of the kids stand at corner 1, 2, 3 or 4. The person who is “it” picks a corner without looking, and all those kids sit out. Continue until last person remaining.

Preschool

Superheroes Saturday

Skill: Supermans & Superhero Squats

Warm Up:

Slow feet -> Fast Feet

Slow high knees -> Fast high knees

Jumping Jacks

Superhero Squats

WOD: Swamp Rescue

Bunny Hops through agility Ladder

Jump over “rocks”

Cross over Swamp (Balance Beam)

Knock the Bad guys (Foam roller) over

Repeat

Games:

What time is it Mr Fox? 

Duck Duck Goose

Teens

CrossFit Teens 9/18/17

Warm up: Pizza Pie!

Skill focus: Thruster 

WOD: 

Thruster 2-2-2-2-2-2-2

then

Partner AMRAP in 10 minutes

30 Pull ups

60 Double Unders

30 Thrusters (light)

Teens

Warm up: station rotations 

Skill focus: box jump (find a max height) 

WOD: 

Partners Complete (one person working) 

3 rounds 

400m run (together)

30 wall balls

20 burpee box jumps 

(Time cap 20 minutes)

Kids

Warm up: relays 

Skill focus: wall ball

WOD: 

AMRAP in 9 minutes

100m sprint

7 wall balls 

5 burpees

Game: red light green light

Teens

Warm up: partner relays 

Skill focus: back squat 

WOD: 

Back Squat 

Find a 3RM or work on sets of 3

Then

50-40-30-20-10

Kettlebell Swing

Sit-ups

Kids

Warm up: playing card alley runs
Skill focus: kettlebell swing
WOD: AMRAP in 8 minutes
15 kettlebell Swings
10 goblet squats
10 sit-ups
Game: snake tag

Kids

Warm up: high fives!

Skill focus: push jerk

WOD:

Every minute on the minute:

30 second AMRAP of:

Dumbbell Push Jerk

Push ups 

Single unders 

Ring rows

Repeat 2x

Game: ropes and rings

Teens

Warm up: high fives!

Skill focus: push jerk

WOD:

Find a 2 rep max push jerk (or work on technique) 

Then 

Every minute on the minute:

30 second AMRAP of:

Ring dips 

Double unders 

Strict pull ups 

Repeat 4x