Kids

Warm up: 

PVC Pass 

Skill focus: “jump, tap, tap”-double under 

WOD: 21-15-9 

Wall balls 

Jumping jacks 

Single unders 

Game: Hot Lava!

Teens

Warm up: PVC pass 

Skill focus: double under 

WOD: 

Push Press- Find 1 Rep Max 

then: 21-15-9 

Wall Balls 

Chest to Bar Pull ups 

After each set do a set of 30 double unders

Preschool

Super power adventures

Warm up: Burpees, Run through the cones and agility ladder 

Skill: Supermans to Hollow position and back.

WOD: 

2 rounds Bear crawl through cones then bunny hops through agility ladder 

2 rounds snake crawl through the cones then scissors through the agility ladder 

2 rounds frog hops through the cones then backward bunny hops through agility ladder 

2 rounds run through cones then side planks through agility ladder. 

Game: 

 Cookie Monster

Kids

Warm up: 

station rotation 

Skill focus: 

“jump & land” (hang power clean) 

WOD: 

AMRAP in 8 minutes 

 10 hang power clean 

10 front squats 

 10 sit-ups 

10 push ups 

Game: 

coaches choice

Teens

Warm up: 

station Rotation 

Skill focus: barbell cycling 

WOD: Test Day! 

2 Rep Max Touch and Go Power Clean 

Then for time 

30 pull ups 

30 power cleans (50% of Max from today) 

20 toes to bar 

20 power cleans 

10 bar muscle ups 

10 power cleans

Teens

Warm up: Over & Under 

Skill Focus: “hollow body” 

WOD: 

Test Day- “Jack” 

AMRAP in 20 minutes 

10 Push Press (medium heavy) 

10 kettlebell swings (light) 

10 Box jumps (20/24)

Teens

Warm up: 

CrossFit Baseball 

Skill focus: double under 

WOD: 

 Test Day- 

“CrossFit Total” 

 3 attempts to get your best lift in the back squat, shoulder press and deadlift. 

Cash out: 

 Tabata double unders

Kids

Warm up: 

CrossFit Baseball 

Skill focus: “flick flick” (Double Under) 

WOD: 

 Mixed Tabatas 

Jump rope & Goblet Squat 

Jump Rope & Deadlift 

Game: Tunnel Tag

Kids

Warm up: 

Animal Agility Ladder 

Skill focus: 

Pull Up-hanging with an “active shoulder” 

WOD: 

AMRAP in 6 minutes: 

6 pull ups 

6 alternating dumbbell snatches 

Game: 

Musical Med Balls

Teens

Warm Up: 

Partner dynamic drills 

Skill focus: Toes to Bar 

WOD: 

2018 Test WOD- “Grace” 

30 Clean & Jerks for time

Weight should be light to medium weight for each athlete. 

Cash out: 

4 Rounds of: 

30 seconds Toes to Bar 

30 seconds rest 

30 seconds of Double Unders 

30 seconds rest

Kids

Warm up: 

Mixed Tabata 

Skill focus: Extend! What it means to extend the hip on the clean and the jerk. 

WOD: “Grace Under Fire” 

6 rounds of: 5 clean and jerks 

5 shots to knock a cone off a box 

Score is time and number of successful shots. 

Game: Med Ball Shoot Out

Preschool

Warm up: 

“Slow/Fast” - start out each movement as slowly as possible then gradually increase to as fast as possible. 

Run in Place 

Jumping Jacks 

Burpees 

Squats 

Skill: Front Squat - balance an abmat on both arms extended forward, then squat. 

Adventure Course: 

Climb over the mountain (boxes), crawl through the tunnel, jump across on lily pads, then touch toes to rings. Sprint around the gym, back to the start. 

 Games: Duck Duck goose

Teens

Warm up: 

agility ladder 

Skill focus: pull up skills 

WOD: Bench press 5x5 (static working sets) 

Then AMRAP in 6 minutes 

3 pull-ups 

6 alternating dumbbell snatch (heavy)

Kids

Warm up: 

Partner Ball Squeeze Relays 

Skill focus: 

Elbow Wall Drill (push press) 

WOD: 

Partner AMRAP in 8 minutes 

Partner 1: 10 Push Press 

Partner 2: Plank Hold Switch 

Partner 1: 10 Push Press 

Partner 2: Bottom of Squat Hold Switch 

Game: Kid’s Choice: Dodge Ball