Teens

Warm up:

Run --> Agility Ladder-->Bear Crawl

Skill:

Pull-ups

Plank Wars

WOD:

AMRAP in 20 

1 Partner runs

1 Partner does rounds of "Cindy"

5 Pull-ups

10 Push-ups

15 Air Squats

Teens

Warm up:

Med Ball Indian Run

Skill:

Push-up

Plank Wars/Games/Skillz

WOD:

100 Single Unders

20 Box Jumps

20 Burpees

(AMRAP in 12 minutes)

Finisher:

Med Ball Indian Run

Preschool

Skill:

Planks & push ups

Warm up:

Pirate, Plank or Cockroach

Kids run around until coach calls "Pirate, Plank or Cockroach" pirate=stand on one foot, plank=plank position, cockroach=lie on floor and wiggle arms and legs

WOD:

"Pirates Gold"

5 rounds

swim to the boat (run)

Climb the plank (weight bench)

Pick up the gold (5 squats)

Walk the plank and jump (weight bench)

Swim to island (run)

Put down the gold (5 push ups)

Game:

Parrot races

The pirate runs across the gym whatever way they want and then the parrots race across mimicking the pirate.

Teen Weightlifting

Deadlift
3 @ 80% every minute for 10 minutes

WOD:
21-15-9
Deadlift
Box Jump

CrossFit Kids

Warm up: 
Musical Med Balls

Skillwork:
Front Squat

WOD:

10 front squats

10 push ups

200 m run

Game:
Fruit Monster

Preschool

Skill:
Forward Rolls

Warm up:
Volcano jumps
Climb the volcano and jump down (on to the mat)! Then get to the cone the way the coach tells you! Run back!

WOD:
Hot Lava
Don't step in the lava!
AMRAP in 5m
Forward Roll
Box jump
Plate hops

Game:
Volcano monster!

WARM UP:

AMRAP 5 mins

100 meter run into the jungle
5 Air Squats under the branches
2 (5 second monkey hangs with noises) through the trees
1 Box jump over the hills
1 Rope swing over the swamp
1 forward roll under the "booby traps"

SKILL:

Deadlift

WOD:

AMRAMP 5 minutes

5 Deadlifts
5 Push-ups
5 Sit ups

GAME:

Run Chicken Run