Teens

Warm up:

Med ball drills

Skill focus: 

Shoulder press

WOD:

Shoulder Press

3-3-3-3-3-3

then

4 rounds for time

10 pull ups

20 goblet squats

100 kettlebell toe touches 

Kids

Warm up:

Agility Ladder

Skill focus:

Box jumps 

WOD:

“Kobe”

Partner kids edition 

AMRAP in 10 minutes 

24 Med ball toss 

8 x 10m sprint 

24 box jumps 

8 x 10m side shuffle 

Game:

P-I-G

Teens

Warm up: 

Agility ladder drills 

Skill focus:

Wall ball 

WOD:

“Kobe”

AMRAP in 24 minutes 

24 wall balls 

8x 10 meter shuttle sprints 

24 box jumps (high box) 

8x 10 meter side shuffles 

Preschool

Warm up: 
agility ladder hop through, crawl through, run through

Skill Focus: 
Squat

WOD: 
crawl under mat
2 jumps over rollers
run down over the mat
2 air squats on a plate.

Game: 

foam roller bowling.

Kids

 

Warm up:

Dynamic Drills

Skill Focus:

Bow! (Hip hinge) 

WOD:

AMRAP in 9 minutes 

Start with 1 rep and then add 1 more rep 

each round for each exercise 

Medball Clean

Kettlebell Swing 

Slam Ball

Burpee 

Game:

Medball Grab 

Teens

Warm up:

Med ball grab! 

Skill focus: 

Split jerk 

WOD:

Take 20 minutes to build to a 

heavy single or max in the split jerk

Then 

For 4 Rounds on a 1 minute clock 

3 split jerks (~65%) 

AMRAP burpees 

Rest 1 minute 

3 split jerks 

AMRAP box jumps 

Rest one minute 

Kids

Warm up:

CrossFit Baseball

Skill focus:

Jump rope

WOD:

Complete a 1 minute AMRAP of each movement, as a team. Rest 1 minute in between movements 

Single Unders 

Dumbbell snatch 

Single Unders

Single Arm Dumbbell Push Press

Single Unders 

Game:

Med ball shoot out

Teens

Warm up:

Med ball drills

Skill focus: 

Hip extension

WOD:

2 Rounds for Time of:

10 power snatch 

30 double unders 

15 push jerk 

30 double unders 

20 power cleans 

30 double unders 

Teens

Warm up: 

Playing Card Obstacle Course 

Skill focus:

Front squat 

WOD:

Front Squat 

Find 1 Rep Max or build to a heavy single 

Cash out:

For time 

21-15-9

Wall ball

Med ball sit up 

* EMOM including the first minute stop and do 7 kettlebell swings 

Kids

Warm up:

Plate jump/Card Pick

Skill focus:

Wall Ball

WOD:

AMRAP in 5 minutes 

5 wall balls

10 lateral hurdle jumps 

Game: 

Coaches choice 

Teens

Warm up:

Partner Running Rotations

Skill Focus:

Toes to Bar 

WOD:

4 rounds for time of:

400 meter run

15 toes to bar

50 air squats 

Kids

Warm up: 

Mixed tababta

Skill: Rope Climb 

WOD: 

Partner AMRAP in 7 minutes 

6 burpees over the bar

6 air squats

6 push ups 

Game: 

Tic Tac Toe

Teens

Warm up:

Rock, Paper, Scissors, Shoot!

Skill Focus:

Butterfly pull ups 

WOD:

Every Minute on the Minute for 12 minutes 

ODD: 3 squat cleans 

EVEN: 5-8 butterfly pull-ups 

Cash out:

AMRAP in 6 minutes 

4 lateral hop burpees 

12 dumbbell snatch 

Kids

Warm up:

Agility ladder & sliders

Skill focus:

Jump & Land 

WOD:

Partner AMRAP in 8 minutes 

(Alternating full rounds)

12 dumbbell deadlifts

9 dumbbell hang power cleans 

6 dumbbell push jerks 

Game:

Rock, Paper, Scissors shoot ladder

Teens

 Warm up:

Kettlebell drills

Skill focus:

Barbell cycling 

WOD: 

“Partner DT”

10 rounds for time alternating full round with a partner:

12 deadlifts

9 hang power cleans

6 push jerks 

Kids

Warmup: 

med ball relays

Skill Focus: 

Ground to OH with a plate

WOD: 

Partner AMRAP in 8 Minutes

8 box jump overs 

1 shuttle run down and back

8 ground to overhead with a plate

Game: 

banana tag

Teens

Warm up:

Partner Station Rotation

Skill Focus:

Rowing

WOD:

For Time on a 2:00 minute Work: 1:00 Minute Rest Clock

18/22/30 Row Calories

20 Kettlebell Swings (Heavy)

50ft Lunge with Kettlebell