Kids

Warm up:
Jump rope mixed tabatas

Skill focus:
Rope climbs

WOD: Choose your own adventure

Accumulate as many points as possible in 12 minutes any way you choose from a list of exercises/reps awarded 1, 2 or 3 points. (Kids helped come up with the exercises and reps)

Game:
Tic-tac-toe Races

Preschool

Warm up:
Obstacle course

Skill focus:
Drinking cup overhead squat

WOD:
Teams fill a cup with water then do 3 overhead squats with the cup and then run it over to fill their bucket

Game:
Sponge tag

Teens

Warm up: Dynamic drills

Skill focus: Clean/hang clean

WOD:
21 deadlifts
21 burpees
Run 200m
15 power cleans
15 burpees
Run 200m
9 hang power cleans
9 burpees
Run 200m
(Lower weight of the bar each movement)

Cash out: Mixed Tabata- plank/strict pull up

Kids

WARM UP:

AMRAP 5 minutes

10 Tuck Jumps
5 medicine ball squats
10 kettle bell swings
5 jump rope
10 jumping jacks

SKILL:

Dumbbell Front Squats

WOD:

8 dumb bell front squats
8 burpees
8 sit ups
Shuttle Run

GAME:
Pizza delivery

Kids

Warm up:
Med ball drills

Skill focus:
Deadlift

WOD:
AMRAP in 8m
5 deadlifts
10m sprint
10 single unders
10m sprint

Game:
Partner hide & seek (partners get a stack of 10 colored plates. one partner hides them and then the other finds as many as they can in one minute. Then partner who hid them must do that many reps of the indicated exercise. Then partners switch)

Teens

Warmup:

run/agility

Skill:

Wall ball

WOD:

100 WB 3 burpees every 3 minutes

Skill:

jump rope max sets

Teens

Warm up:
Dynamic Drills

Skill focus:
Shoulder press

WOD: 

Work on sets of 3 of shoulder press
Then
5 rounds of
1 rope climb
10 thrusters
20 double unders or 40 single unders

Time cap: 15 minutes