Tuesday, October 31, 2017

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

Monday, October 30, 2017

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)

Sunday, October 29, 2017

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?

Thursday, October 26, 2017

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

Wednesday, October 25, 2017

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)