Kids

Warm up: 

Number madness 

(Kids drew numbers one through five in chalk over a large playing area. Then coach called out numbers and how to they needed to get to them or what to do when they got to them.)  

Skill focus: 

Fast drop squats 

WOD: 

Amrap in 7 minutes 

1 cartwheel-->forward roll or log roll--> 8 dumbbell snatch right -->8 dumbbell snatch left 

Game: 

PVC switch

Teens/Crew

WARM UP:
800 meter Indian run w/ med balls
Followed by Crossfit cards
Diamonds- burpees
Hearts- sit ups
Spades- squats
Clubs- pull ups/ attempts

SKILL:
Back squat

WOD:
EMOM 10 Burpees
5 rounds
5 box jumps
10 kettle bell swings

Teens

Warm up: 

Agility ladder 

Skill: 

Pull ups 

WOD: 12 min AMRAP 

5 pull ups 

10 push ups 

15 sit ups 

20 squats 

Post skill: 

Handstands

Teens/Crew

WARM UP:
3 rounds
10 mtn climbers
200 meter run
10 push ups
200 meter run
10 PVC Good morning
200 meter run
10 PVC pass throughs
200 meter run

SKILL:
Deadlifts

WOD:
for time EMOM 5 burpees
21-15-9
Dead lift
Box jumps

Kids

Warm up:
Build your own obstacle course

Skill focus:
Push jerk

WOD:
AMRAP in 8minutes
Squat
push jerk
burpee

Start with one rep and and one more each round

Game:
Volcano monster boys vs girls

Teens

Skill: 

Thruster

WoD:
27-21-15-9
Calorie row
Thruster

Skill:
Max rope climbs in 5 mins

Teen - Crew

WARM UP:
800 meter run Dynamic stretches

SKILL WORK:
Hand stand Push-up progression
Box kick ups Wall walks
Stink bugs
Kick up onto the wall
HSPU attempt

WOD:
250 m row
10 air squats
5 push-ups
5 sit ups
500 m row
20 air squats
10 push ups
10 sit ups
750 m row
30 air squats
15 push-ups
15 sit ups
1000 meter row
40 Air squats
20 push ups
20 sit ups