Kids

Warm up: halloween dynamic drills!
Skill focus: Skin the (black) Cat
WOD: AMRAP in 10 minutes
3 skin the black cat
5 pumpkin toss (wall ball)
10 pumpkin smash (slam balls)
15 swat the spider (vertical jump)
Game: ropes and rings

Teens

Warm up: dynamic drills

Skill focus: bench press 

WOD:

6 rounds Not for Time 

2 Back Squats (heavy static weight)

1 Bench Press (heavy increasing weight)

Then 

Every 5 minutes, for 15 minutes (3 sets) for times of:

400m Run 

9 Power Cleans (heavy)

Kids

Warm up: rope swing relay 

Skill focus: rope climb 

WOD:

3 rounds of Station Rotation 

1 minute AMRAP at each station 

1 minute rest in between rounds 

Rope Climb 

Hang Power Clean

Box Jump 

Push jerk 

Game: Every Man for Himself Dodgeball

Teens

Warm up: agility ladder 

Skill focus: rope climb 

WOD:

3 rounds of Station Rotation 

1 minute AMRAP at each station 

1 minute rest in between rounds 

Rope Climb 

Power Clean

Box Jump 

Push jerk

Teens

Warm up: Rowing and Dynamic Drills

Skill Focus: overhead squat

WOD:

Overhead Squat

Work on sets of 3 or find a 3RM

Then 

50 kettlebell swings 

40 front rack lunges 

30 box jumps 

20 pull ups 

10 handstand push ups 

Cash out: mixed tabata abs

Kids

Warm up: CrossFit Baseball

Skill focus: pull up 

WOD: AMRAP in 10 minutes 

 10 kettlebell swings 

10 lunges 

10 box jumps 

10 pull ups 

10 push ups 

Game: musical Medballs

Kids

Warm up: Relays 

Skill Focus: Pull ups 

WOD:

3 rounds of 

1 minute AMRAP pull ups followed by 30 seconds of planking or handstand hold 

Rest 1 minute 

1 minute AMRAP single unders followed by 30 seconds of hollow hold. 

Rest 1 minute 

Game: dodge ball

Teens

Warm up: Dynamic Drills 

Skill Focus: Deadlift 

WOD:

3 Rep Max Deadlift 

then 

3 rounds of 

1 minute AMRAP strict pull ups followed by a max handstand hold 

Rest 1 minute 

1 minute AMRAP double unders followed by a max hollow hold 

Rest 1 minute

Preschool

Halloween Preschool:

Skill: Goblin squats, Frankenstein Walks

Warm up: Pumpkin Rolls Jumping Jacks

Obstacle course:
Crawl into the witches cave Climb over Witches castle Jump over the Spiders pit(plate jumps) Cross over the goblin swamp Fly on witches broom (airplanes) Cat walk to witches cave

Games: Bat Bat Goblin Witch, what time is it?

Teens

Warm up: Partner Agility Ladder Relays 

Skill focus: Front squat

WOD: 

With a 8 minute running clock partners complete: 

4 minute AMRAP of burpees 

One works, one jump ropes 

4 minute AMRAP of Front squats 

One works, one rows 

Game: Four Corners

Kids

Warm up: Partner Agility Ladder Relays 

Skill focus: Front squat

WOD: 

With a 8 minute running clock partners complete: 

4 minute AMRAP of burpees 

One works, one jump ropes 

4 minute AMRAP of Front squats 

One works, one rows 

Game: Four Corners

Kids

Warm up: Mixed Tabatas

Skill focus: Barbell Deadlift 

WOD: 

10 Rounds for time of 

10 deadlifts 

10 bar over burpees  

(8 minute time cap) 

Game: kids choice

Kids

Warm up: gymnastic mat relays
Skill focus: handstands
WOD:
Partners complete 2 minute AMRAP at each station, switching every minute.
Row
Squat
Sit-up
Push up
Ring Row
Game: snake tag

Teens

Warm up: dynamic drills

Skill focus: double under

WOD:
3 Rounds for Time:
15 double unders
200m run
15 sit-ups
200m Run
15 dumbbell Shoulder to Overhead (heavy)