CrossFit Kids

Warm up : 

Mixed Tabatas

WOD: 

stations of the following 30 sec at each with 1:30 rest then 1 min @ each

box jump

jump rope

farmers carry (18 or 26 kb)

wall balls
sled 45# or 60#

lateral jumps

prowler 30#

Game:

Your choice

CrossFit Kids

Warm up: 

Kick ball

Skill: 

Cartwheel, rings (pencil hold and skin the cat).

Wod:
4 rounds- partner 1 runs while partner 2 jumps rope, when partner one returns from the run, together the team completes 30 squats before switching.

Game: 

Double Dutch

CrossFit Teens

Warm Up: 

Jump Rope

DU's

Dynamic Warm-Up

Skill: 

Barbell Deadlift

WOD:

30-20-10

Deadlifts

DB Push Press

DU's or SU's

Results:
Abigail 8:38 (55/8)
Jordan 9:45 (45/8)
Sienna 9:52 (45/8)
Becca 10:13 (45/10)
Austin 11:29 (135/20)
Carter 13:48 (115/20)
 

CrossFit Kids

Skill:
Wall balls
deadlift with kb

Wod:
Amrap in 8 min
10 box jumps
Bear crawl
10 push ups
Crab walk

Game:
Musical medballs

CrossFit Teens

Warm Up:

Run-->Row

Skill:

Pull-up

WOD:

"Cindy"

5 Pull-ups

10 Push-ups

15 Squats

Results:

Carter 12

Austin 10

Abby 10 - band

Sienna 4 - band

Rebecca 10-  band

Jordan 8 - band

Jeff 10 -band

Josh 10 RoM

CrossFit Kids

 

Warm Up: 

Tic Tac Toe Races

 

Skill: 

Kettlebell Swing

 

WOD: 

AMRAP in 9 minutes

5 Burpees

10 Kettlebell Swings

Goblet lunges for 3 mat lengths

 

Cash Out: 

Max Ring Hang

CrossFit Kids

 

Warm Up: 

Playing Card Dash

 

WOD: 

AMPAP (as many points as possible) in 15 minutes

10pts:

1 Cargo Net Climb

1 Rope Climb

3 Rope pulls

 

5pts

1 Wall Climb

 

2pts

10 Squats

15 Sit ups

10 Ring Rows

1pt

1 burpee

1 Forward roll

Tire Pull (1 mat)

Handstand Hold (1sec)

 

Skill: 

Atlas Stone