CrossFit Teens

 "Gangnam Style"

Warm Up:

Row-->Box Jump--> Walk out--> Squat

Skill:

Monkey Hangs, Pull-ups, Wall walks

WOD:

Partner WOD:

5 Pull-ups (partner 1)

5 Pull-ups (partner 2)

10 Box Jumps (partner 1)

10 Box Jumps (partner 2)

CrossFit KoP

Warm Up:

Roll--> Run-->Jump-->Burpee

Cartwheels-->Crawl-->Jump-->Burpee

Skill:

Lunge

Split Jerk 

WOD:

Partner WOD:

AMRAP in 15 minutes

3 Split Jerks

6 Burpees

12 Walking Lunges

Vanguard Kids

Warm Up:

Obstacle Course

Skill:

Push Press

WOD:

AMRAP in 8 minutes

5 Push Press

5 Broad Jumps

5 Squats 

Run

Game:

Musical Med Balls

CrossFit Kids

 

Warm Up: 

Move the Castle

 

Skill: 

Oompa Loompa

 

WOD: 

Teams of three complete an AMRAP in 8mins

One athlete squats, one athlete push presses and the third athlete does burpee broad jumps in between them.  The athletes switch when the burpee broad jumper finishes one length reaches a team mate.  The teams score is total reps of squat and push press combined.

 

Game: 

Capture the cone

CrossFit Kids

Warm Up: 

Station Rotation (Rings/Rolls/Squats/Box Jump/Row)

Skill: 

Press the Sky (good over head position!) & Tube of Toothpaste (engaging through the body in the shoulder press!)

 

WOD: 

AMRAP in 8 minutes: 5 Shoulder Press, 15 Single Unders

 

Lesson: 

What is Respect?

 

Cash out: 

Max Plank Hold or Max Hand Stand Hold

CrossFit Teens

Warm Up:

Obstacle Course

 

Skill:

Ball up

Skin the Cat

 

WOD:

Three rounds for time:

400M Run 

21 Kettlebell Swings

12 Ball ups

CrossFit Kids

Warm Up:

Agility Ladder

Skill:

Cartwheels

Wall Walk up

Cargo Net

WOD:

6 Box jumps

Run

3 Forward Rolls

Run

Game:

Finding Nemo