Teens

Warm- up: 

Dynamic Drills 

Skill: 

Pull- ups 

WoD: 

3 RFT: 

200m Run 

25 Kettlebell Swings 

15 Burpees Post- 

Skill: 

Plank 

Kids

Warm up: 

Tabata Sit ups 

Push ups 

Squats Burpees 

Skill: 

What does it mean to have good sportsmanship? 

And... Jump rope Tabata with different styles (regular, skip, one leg, backwards) 

WOD: 

1 min stations x2 Farmers walk length of gym-->then five burpees--> Push ups--> Monkey hangs--> Lunges--> Rest 

Game: 

Neighbors yard

Teens/ Crew

WARM UP:
Crossfit Dodgeball

SKILL:
MED Ball Cleans

WOD:
For time
Row 1000 Meters
50 Medballs cleans
30 Stink bugs

Rest 5 minutes

30 stink Bugs
50 Medball cleans
Row 1000 meters

Warm Down:
Jog to boat house

Kids

Warm up: 

Station rotation- battle ropes, lateral hops, shuttle sprint, cartwheel or roll 

 Skill focus: 

Macro Nutrients 

WOD: 

Amrap in 10minutes:

10 box jumps

20 sit-ups 

5 burpees 

Game: 

Musical medballs

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Rope climbs 

WOD: 

1 rope climb 

10 box jumps 

20 sit-up 

30 double unders 

Game: 

Pizza pie

Teens/Crew

WARM UP:
"Hot potato" Medicine Ball squats

SKILL:
Wall Balls

WOD:
MINI KELLY
3 rounds for time:

400 meter run
30 box jumps
30 wall balls

WARM DOWN:
Musical Medicine Balls

Kids

Warm up: 

Animal walks 

Skill: 

Kettlebell Deadlift

WOD: 

Station rotation: 

Squats Burpees 

Jumping jacks 

Push ups 

Game: 

Farmers and lumber jacks