Thursday, January 30, 2020

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 

Tuesday, January 28, 2020

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

Monday, January 27, 2020

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 

Saturday, January 25, 2020

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.

Thursday, January 23, 2020

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 


Tuesday, January 21, 2020

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

Monday, January 20, 2020

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 

Thursday, January 16, 2020

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 

Tuesday, January 14, 2020

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 

Monday, January 13, 2020

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 

Thursday, January 9, 2020

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 

Tuesday, January 7, 2020

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

Monday, January 6, 2020

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 

Thursday, January 2, 2020

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