CrossFit Kids

Warm up:
1 round of tabatas, followed by 30 sec of single unders

WOD:
Storm the Castle

2 kids rowing 1 runs the course.
Swing over the moat, log roll to bridge, army crawl under bridge, run the rolling hills (different sized boxs) bear crawl to castle.

Skill: 

Shoulder press

CrossFit Kids

CrossFit Kids

Warm Up: 

Agility Ladder

Skill Focus: 

Shoulder Press

WOD: 

Teams complete a 10 minute AMRAP of

Shoulder Press, Walking Lunge, Burpees. Score is total Burpees and Shoulder Press  

Athletes Choice: 

Musical Medballs or Jump Rope Practice

CrossFit Teens

Warm Up: 

Row + Dynamic Stretch

Skill: 

Barbell Deadlift

WOD: 

Team of 3

40 Pull-ups

60 Wallballs

100ft Partner Carry +45/25

40 Box Jumps

60 Slamballs 

100ft Partner Carry +45/25

40 Deadlifts #135/95

60 Air Squats

100ft Partner Carry +45/25

Then immediately into...

Death by 10 Meters

Rounds of 5,6,7,8,9,10,15,17,19,21

CrossFit Kids

Warm Up: 

Dynamic Drills

SKill Focus: 

Kettlebell Swing

WOD: 

AMRAP in 10 Minutes

3 Tire Flips

Sand Bag Sprint

5 Kettlebell Swings

Game: 

Tire Goal Soccer

CrossFit Kids

Warm Up: 

Mixed Tababta: Rolling Sit ups & tuck Jumps

Skill Focus: 

Deadlift

WOD: 

AMRAP in 7 minutes of 5 Deadlift, 5 Situps, 5 squats

Game: 

Dodge Ball

CrossFit Teens

Warm Up: 

Dynamic Warm Up

Skill: 

Back Squat

WOD: 

10 BS

200m Run

10 BS

20 WallBalls

200m Run

10 BS

20 WallBalls

30 KBS

200m Run

10 BS

20 WallBalls

30 KBS

40 Sit-Ups

200m Run