CrossFit Kids

Warm up: 

Jump Rope & Sprints

Skill: 

Super Slow Squats

 

WOD: 

Partner AMRAP in 9mins

One partner completes 15 squats while the other holds a static postion.  

Each partner takes a turn holding each position

Plank, Monkey Hold, Bottom of the Squat, Reverse Plank

 

Cash Out: 

AMRAP of rolling burpees in 2mins. 

CrossFit Teens

Warm Up:

Med Ball Relay

Skill:

Med Ball Clean

WOD:

Partner AMRAP in 15

5 Med Ball Cleans

5 Push-ups

10 Sit ups

CrossFit Teens

Warm Up:

Box Jump-->Lunge--> WallBall

Skill:

Push-up-->Plank

Wall walk-->Kick up--> Shouler touches

WOD:

AMRAP in 12 minutes

3 Wall Walks

6 Box Jumps

9 Push Press

CrossFit Kids

 

Warm up: 

Dynamic Drills

 

Skill: 

Push Press

 

WOD:

Team WOD From CrossFit Agoge:
One team member rows 150m while the other team members complete the following number of reps each of the following movements. AMRAP in a given amount of time of:
7 Front squats (each)
7 Push Press (each)
7 Burpees (each)

_Movements should be performed 1 rep each in a rotation until all members have done the designated number of reps of that exercise. The process repeats for each movement for as many rounds as possible until the time is up. As one team member completes the row, they will join the AMRAP while another teammate rows.

Game: 
Dodge Ball

Teen Weightlifting

Austin Deadlifts!

CrossFit Kids

Warm Up:

Agility Ladder -->Bear Crawl-->Broad Jump

Tabata Jump rope

Skill:

Squat

WOD:

AMRAP in ??

5 Burpees

10 Box Jumps

15 Squats

Game:

Musical Med Balls

CrossFit Teens

Warm Up:

Log Roll-->Bear Crawl-->High Knee Skip

Forward Roll-->Crab Walk-->Backward Lunge

Cartwhell-->Broad Jump-->ButtKicks

Skill:

Pull-ups

WOD:

12*9*6*3*

DB Clusters

Burpee

*Rope Climbs

Results:

Max Pullup-Time WoD