CrossFit Kids

Warm Up: 

Station Rotation

Skill Focus: 

Box Jump

WOD: 

Search & Destroy

Athletes must Army crawl out of the bunker (under benches and out of the gym), Traverse the bridge (jump down the ladder) and then find the bombs (2.5#/5# Plates).  Bombs must be quickly carried over head back over bridge and into the bunker.  Once in the bunker the bombs must be disabled (placed under a box and do 5 box jumps) before they explode.

Game: 

Musical Med Balls

CrossFit Teens

Warm Up: 

Dynamic Warm Up/ Squat Box Jumps

WOD:
3 Rounds

400m Run
20 Alternating DB Step Ups 25/15
20 Russian KBS 53/35

1 min rest between each round

Then....

Rest 2 min

AMRAP in 2min

Wallballs

Results:
Daniel 3:38-9:00-14:27 30 Wallballs
Becca 3:50-9:15-14:47 16 Wallballs
Abigail 4:18-10:13-17:21 30 Wallballs
Carter 5:03-12:05-20:19 37 Wallballs
Austin 4:13-10:26-17:17 28 Wallballs

CrossFit Kids

 

Warm Up: 

Obstacle Course

 

Skill Focus: 

Deadlift

 

WOD: 

AMRAP in 8 Minutes

5 Hand Stands

10 Ring Rows

15 Deadlifts

 

Cash out:

Cargo Net Climb

CrossFit Kids

 

Warm Up: 

Playing Card Ladder Backs

 

Skill Focus: 

Squat

 

WOD: 

AMRAP in 9 Minutes

1 Forward Roll

3 Burpees

5 Push Ups

7 Goblet Squats

 

Cash Out: 

max bar hang

 

Game: 

Tunnel Tag

CrossFit Teens

 

Warm up: 

Tic Tac Toe Rally

 

Skill Focus: 

Back Squat

 

WOD: 

6 Rounds of:

10 Back Squats, 200m Sprint, 1 Minute Rest

 

Results:

Abigail 14:26 43#

Carter 17:17 95#

Daniel 13:40 115#

Austin 18:40 135#

Robert 17:03 145#

CrossFit Kids

 

 

Warm Up: 

Med Ball Pass Drills

 

Skill Focus: 

Wall Balls

 

WOD: 

AMRAP in 8 minutes

10 Wall Balls, 2 Out the back/in the front Runs

 

Cash Out: 

Med ball throws for distance

 

Game: 

Dodge ball

CrossFit Kids

Warm Up: 

Tic Tac Toe Rally

Skill Focus: 

Push Press

WOD: 

10-9-8-7-6-5-4-3-2-1

Burpee & Push Press (10 Minute Time Cap)

Game: 

Farmers and Lumber Jacks