CrossFit Teens

Warm Up:
Row/Run/Stretch

Skill:
Clean and Jerk and HSPU

WOD:
5 Rounds for Time

500m Row

5 HSPU

10 Wallballs

5 Clean and Jerks

CrossFit Kids

Warm up: 

3x ->10 jumping jacks ->5 squats ->15 seconds in the bottom of the squat ->15-second bar hang -> bear crawl ->forward roll 

Focus: 

Thruster 

WOD: 

7 min AMRAP: 

20 Thrusters 3-5# DB’s 

20 Situps 

20 air punches 

Game: 

Farmers and Lumberjacks

CrossFit Kids

Warm up:
Create your own obstacle course then run it to Michael Jackson's "bad". Stop and do a squat every time you hear him sing "bad"

Skill:
Monkey hangs

WOD:
Every minute on the minute for three minutes complete an amrap of an exercise. Minute one 15 seconds. Minute two 25 seconds. Minute three 35 Seconds. Score is total reps.
Burpees, sit-ups, squats

Game:
3,2,1 up!
Class stand in a circle. On the call of 3,2,1 up a ball is thrown in the air and must be caught. Once the ball is caught, add another in. When both balls are successfully caught add a third. And so on...

CrossFit Kids

Warm up:  

Obstacle course 

2 burpees rolling hills forward rolls 

3 squats

Skill: 

Thruster 

WOD: 

AMRAP in 8 

6 thrusters 

9 situps 

13 Jumping Jacks 

Game:

Hide & Seek

CrossFit Kids

Warm up:

 Jump rope 

Focus: 

Press 

Wod:

35 singles 

20 press 

15 push-ups 

10 sit-ups 

5 burpees 

500m row

CrossFit Kids

Warm up: 

Animal Walks

WOD:

8 to 1
Box Jumps
Push Press

Skill: 

Ropes & Rings

Game: 

CrossFit TicTacToe

CrossFit Kids

Warm Up:

Obstacle Course

WOD:
AMRAP in 7 Minutes
10 Situps
10 Box Jumps
10 pushups

GAME:

Med Ball “Clean the House”:

We filled one side of the annex with all different things-small med balls, other balls, abmats, cones, light dumbbells, etc.

Kids pick one item at a time and spring it to other end of the room. To return back to the pile of stuff they have to do anything but walk/run-skip, crab walk, hop, etc.