Teens

Warm Up:
Relay Races

Skill Focus:
Double Unders

WOD:
Push Jerk
2-2-2-2-2-2
then

3 rounds for time of
10 Pull Ups
10 Push Jerks
20 Double Unders

Results:
Greg 105, 10:14 65#
Tommy 58 13:30 PU att/53/dua
Emily 41 11:00 BandPU/21/dua
MacKenzie 41 10:00 21/dua
Grace 61 10:01 32/dua
Sydney 62pr 11:05 bandpu/31/dua

Kids

Warm Up:
Tarzan Rope Swing Relay Races

Skill Focus:
Single Unders/Double Unders

WOD:
Partners complete
AMRAP in 9 Minutes

20 Push Jerks
20 Single Unders

Game:
Pizza Pie

Preschool

Snow-Snow-Snow

Skill: 

Snowman Press and Squat

Warm Up:

Plate Jump-Freeze Tag

WOD:

5 Snowman Presses

Jump

5 Snowman Presses

Jump

5 Snowman Presses

Jump

Run 

Sleepy Snowman Walk

Game:

Limbo

Snowman - Snowman - Reindeer

Teens

Warm-up: 

2 Rounds: 

5 x Squat Jump 

5 x Push Up 

5 x Toes to Bar 

5 x Good Morning 

5 x Tuck Jump 

Skill:
High Hang / Hang Power Snatch 

WOD: 

8min AMRAP: 

7 x Hang Power Snatch (Raymond w/ 15l bar & Chloe w/ 33lb)

9 x Air Squat 

11 x Box Jump

Kids

Warm up: 

Freeze! Do the movement the coach says around the gym until the music stops...then freeze! 

Skill focus: Wall ball 

WOD: 

Teams of three complete AMRAP in 15 minutes 

6 wall walks 

12 box jumps 

21 wall balls 

Game: 

Ropes and rings fun

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Front squat 

WOD: 

AMRAP in 4 minutes 10 double unders, 10 front squats 

AMRAP in 4 minutes 4 shuttle sprints, 10 front squats 

AMRAP in 4 minutes 5 burpees, 10 front squats No rest in between AMRAPs 

Cash out: mixed Tabata- 6 inch flutter kicks/superman hold 

Results: 

Chloe 6+2 @33# 

Sydney 9+2 @15#/su x 2 

Emily 7 @21#to13'box/su x 2 

Mackenzie 8 @22#/su x 2 

Grace 11 @22#/su x 2

Kids

Warm up: 

Crossfit baseball 

Skill focus: 

Press the sky 

WOD:

AMRAP in 10 minutes 

Shoulder press 

Box jump 

Shuttle sprint 

Start with one rep and add one additional rep each minute to shoulder press and box jump. S

huttle sprint stays the same 

Game: 

Slider tag