Summer Teens

7.20.15

Warmup:
200m Sandbag run
Agility

WOD:
Teams of 2  1 Athlete working at a time
100 Sandbag burpees
100 Sandbag cleans
400m run

Austin/Sydney 17:32
Becca/Kate 15:48
Aidan Carter 19:16

Summer Teens

7.15.15

Warmup:
500m Row
Agility Ladder

Skill:
Hang Power Clean

WOD:
AMRAP in 10:00
25 Wall Balls
25 Toes to Bar
25 Hang Power Cleans

Aidan 93# 147
Alex 83# 115
Carter 125# 123
Chloe 90# 125
kate 60# 135
Sydney 35# 125

Preschool

Skill:
Deadlift

Warm up:
Water balloon relay

Move between cones the way the coach says, handing off the water balloon to the next athlete.

WOD:
"Lily Pad AMRAP"

Hop around numbered lily pads. If the coach calls your number go into the pond (hula hoop) and do 3 deadlifts with the ball.

Game:
Sponge toss
One athlete holds the hula hoop while the others take turns trying to toss wet sponge into the hoop after doing the exercise the coaches says.

CrossFit Kids

Warm Up:
Design your own obstacle course

Skill:
Push Press

WOD:
AMRAP in 8 minutes

1 pass through agility ladder

10 push press

5 box jumps

Game:
Slider Tag

Teens

WOD:
For Time
7-5-3
Squat Cleans @ 185
Bar Muscle Ups

Kids

WARM UP:
An Indian ball medicine run ended in the annex for "Med Ball Madness"

Kids lined up shoulder to shoulder and did a burpee on the medicine ball and instead of clapping they pass the ball to the next person in Line and hold a plank till the last person goes. Reversed the order for the second time around.


SKILL:
Hang Clean

WOD:
MINI CrossFit kids boot camp

3 sandbag burpees coupled with 3 sandbag hang cleans.

Run 200 meters

Relay style two teams.


GAME:
PizzaDelivery

Preschool

Skill:
Shoulder press

Warm up:
Planet exploration
Travel through space, land in a planet that you can only get around on a certain way (bear crawl, hop, etc)

WOD:
"Moon rock collection"
3 rounds of charge the space ship (10 shoulder press), collect a moon rock and take it back to the ship

Game:
Catch the alien
One athlete must catch all the aliens using a hula hoop. When an alien gets caught they go to the alien jail and do three squats.