Kids

Warm up:

Tabatas- Lunges, side shuffles, high skips, broad jumps, run, burpees, squats, one leg hops

Skill:
Single/Double Unders

Partner WOD:

500m Row

40 Squats

30 Sit ups

20 Pull ups

10 Push ups

Game:
Freeze Tag (hold bottom of squat when tagged)

Kids

Warm up:
Roll the dice!
Roll against your partner. Lower number loses and must do that many of an exercise given by the coach.
Skill focus:
handstands
WOD: AMRAP in 8 minutes
5 wall balls
10 dumbbell hang power cleans
Game:
knock out
Roll the dice if you get the "knock out" number you're out and have to do exercise and reps indicated by the coach at the start of the game. Keep playing until one person is left!

Teens

Warm up:
roll the dice!
Skill focus: handstand skills
WOD: For time 5 wall balls 15 power cleans (light) 10 wall balls 10 power cleans 15 wall balls 5 power cleans
Cash out: rope climb practice

Teens

Warm up: 

CrossFit Baseball 

Skill focus: 

power snatch 

WOD: 

Power snatch (work on technique or find a heavy single 

Then 

 For time: 30-20-10 

Hang power snatch (light) 

Front rack lunge

Kids

Warm up: 

CrossFit Baseball 

Skill focus: 

Dumbbell snatch 

WOD: 

 For time 30-20-10 

Dumbbell Snatch 

Walking lunge 

Game: 

Running tic Tac toe

Kids

Warm up: 

Partner Med ball drills 

Skill focus: 

Hollow hold and superman hold 

WOD: 

AMRAP in 10 minutes Teams of 4 complete the following with two people working at a time: 40 air squats 40 kettlebell swings 40 deadlifts 

 Game: 

Grab ball

Teens

Warm up: Partner Medball Drills 

Skill focus: hollow rocks (3 sets of 15) 

WOD: Test day: find a 3 rep max deadlift Then AMRAP in 8 minutes Kettle bell swing Air squat Start with two reps of each and add two more reps each round 

Cash out: EMOM for 4 minutes (4 strict pull ups)