Teens

Warm up:

Dynamic Drills

Skill Focus:

Rope Climb

WOD:

AMRAP in 18 minutes

5 pullups

10 pushups

15 air squats

20 situps

1 rope climb

Cash Out: 

Double Under Practice

Kids

Warm Up:

 100m run, bear crawl, roving planks, jumping jacks 

Skill Focus: 

Medball Deadlifts 

WOD: 

AMRAP in ??? 

10 Deadlifts

Jump over parallettes 

3 Burpees 

Alley Loop Run 

Game: 

Jump Rope Pyramid

Kids

Warm up: 

Jump Rope, Kids Choice, Alley Loop Sprint

Skill Focus:

Oompa Loompa Press

(Push Press)

WOD:

AMRAP in 10 Minutes

(partners alternate full rounds)

10 Push Press

10 Box Jumps

10 Kettlebell Swings

Game:

Kids Choice!

Teens

Teen Test Day: Power Clean- 2 RM Max Touch & Go #powerclean #touchandgo #crossfitteens #prs @tadeshokan6 @doodlepoox2

A post shared by CFKids at CrossFit KOP (@cfkids_crossfitkop) on Jul 16, 2018 at 5:20pm PDT

Warm Up: 

Med Ball Drills

Skill Focus:

Bar Muscle Up

WOD:

Test Day!

2 RM Power Clean (touch & go)

then

Partners Complete

2 Rounds for time of:

20 Dumbbell Box Step Overs

10 Bar Muscle Ups

20 Burpee Box Jumps

20 Chest to Bar Pull Ups

Preschool

Warm up: 

Agility Ladder

Skill Focus: 

Jump with 2 Feet!

WOD: 

4 Rounds of 10 Plate Jumps, One Alley Loop Run

Game:

Build your own obstacle course!

Teens

Warm up:

Dynamic Drills

Skill Focus:

Handstand Walk

WOD:

For time:

21-15-9

Hang Power Snatch (light)

Overhead Squat

Before the start of each round of barbell movements complete 5 bar muscle-ups & 15ft handstand  walk 

Kids

Warm up:

Med Ball Fun!

Skill Focus:

Pull Up

WOD:

AMRAP in 7 minutes

5 Front Squats

10 Push Press

15 Pull Ups

20 Single Unders

Teens

Warm up:

PVC Pass

Skill Focus: 

Front Squat

WOD:

Test day- 5 Rep Max Front Squat

then:

3 Rounds for Time (15 Minute Time Cap)

20 Pull ups

20 Push Press (light)

100 Double Unders

Preschool Water Games Day!

Teens

Warm up:

Dynamic Drills

WOD:

"Josie"

1 Mile Run

3 Rounds of:

30 Burpees

6 Power Cleans (Medium)

4 Front Squats

1 Mile Run

Teens

Warm up: 

Agility Ladder Drills

WOD: 

"30 in 30" 

Complete 30 Deadlifts and 30 Bench Press in 30 Minutes.

Use 80% or a Heavy weight.  Break into sets of your choice.

Kids

Warm Up: 

Agility ladder drills 

Skill Focus: 

Box Dips 

WOD: 

21-15-9  

Front Squat

Box Dips 

Game: 

Collect the treasure - kids are in a resistance band (wrapped around a rig), and have to reach forward to grab one item, then bring it back to their base.

Teens

Warm up:

Dynamic Drills

Skill Focus:

Ring Dips

WOD:

Test Day:

Dumbbell Elizabeth

21-15-9

Dumbbell Squat Cleans (medium)

Ring Dips