Kids

Warm up: halloween dynamic drills!
Skill focus: Skin the (black) Cat
WOD: AMRAP in 10 minutes
3 skin the black cat
5 pumpkin toss (wall ball)
10 pumpkin smash (slam balls)
15 swat the spider (vertical jump)
Game: ropes and rings

Teens

Warm up: dynamic drills

Skill focus: bench press 

WOD:

6 rounds Not for Time 

2 Back Squats (heavy static weight)

1 Bench Press (heavy increasing weight)

Then 

Every 5 minutes, for 15 minutes (3 sets) for times of:

400m Run 

9 Power Cleans (heavy)

Kids

Warm up: rope swing relay 

Skill focus: rope climb 

WOD:

3 rounds of Station Rotation 

1 minute AMRAP at each station 

1 minute rest in between rounds 

Rope Climb 

Hang Power Clean

Box Jump 

Push jerk 

Game: Every Man for Himself Dodgeball

Teens

Warm up: agility ladder 

Skill focus: rope climb 

WOD:

3 rounds of Station Rotation 

1 minute AMRAP at each station 

1 minute rest in between rounds 

Rope Climb 

Power Clean

Box Jump 

Push jerk

Teens

Warm up: Rowing and Dynamic Drills

Skill Focus: overhead squat

WOD:

Overhead Squat

Work on sets of 3 or find a 3RM

Then 

50 kettlebell swings 

40 front rack lunges 

30 box jumps 

20 pull ups 

10 handstand push ups 

Cash out: mixed tabata abs

Kids

Warm up: CrossFit Baseball

Skill focus: pull up 

WOD: AMRAP in 10 minutes 

 10 kettlebell swings 

10 lunges 

10 box jumps 

10 pull ups 

10 push ups 

Game: musical Medballs

Kids

Warm up: Relays 

Skill Focus: Pull ups 

WOD:

3 rounds of 

1 minute AMRAP pull ups followed by 30 seconds of planking or handstand hold 

Rest 1 minute 

1 minute AMRAP single unders followed by 30 seconds of hollow hold. 

Rest 1 minute 

Game: dodge ball