Teens

Warm up:
Row and KBS

Strength:
Deadlift
5-5-3-3-1-1

Austin: 275
Carter: 215 PR

CrossFit Kids

WARM UP:

Cross fit baseball:

Forward roll into field
Lunge to first base
10 jumping jacks at first base
Bear crawl (loud roars) to second base
10 sit ups at second base
Crab walk to third base
10 air squats at third base
Sprint home
Repeat

SKILL:

Kettle bell swing

First eye level
Then over head

WOD:

3 rounds for time

5 box jump (13")
10 kettle bell swings
15 air squats

GAME:

Non dominate hand
Pizza Delivery

Preschool

Warm Up:

SuperHero Squats

Skill:

Lily Pad Jumps

WOD:

Squats 3...5...7...10...15 (together)

3 Lily Pad Jumps

Run

3 Lily Pad Jumps

Game:

Duck Duck Goose

Cookie Monster What time is lunch

Summer Teens

Warm Up: Wall Squat/Goblet Squat

Skill: Air Squat

WOD: 2 Rounds

500 Meter Row

40 Air Squats

30 Sit-Ups

20 Push-ups

10 Pull-ups

Austin 12:52

Carter 13:37

Chris 14:50

Aidan 14:11

Chloe :)

Kate 16:12

Sydney 17:50

Becca 16:10

Teens at the Track

Stadium Run x 2
300m Sprint
200m Sprint
100m Sprint
50m Sprint
50m Sprint

Teens

Strength: 

 Push Press - Take 20 minutes to find 3 RM 

 WOD: 

 Infinity ladder in 12 minutes: 1-2-3-4-5-6-7...

KB Swing 

Wall Ball Burpee

Kids

Warm up:

5 squats --> sprint-->5 push ups -->sprint -->5 sit ups --> sprint then roll-->cart wheel or log roll twice -->sprint

Skill: Plank

Five minutes of playing around with high, low, and both side planks

WoD:

2 min and four different stations.

Squats, plank, sit ups, and tuck jumps or box jumps.

Game:

Red light green light with different walks or movements. Kids switched who was the stop light.