Sunday Workout

Warmup:
5:00
Plyo-Box mountain climb  =>cartwheel => 5 squats => 2 forward rolls => 10 jump ropes or double under attempts =>backwards run

Skill:
Pull-Up-try and work on the kip-practice (Teen only) 
Jumping or strict! (Elementary)

Workout:
Teen
As Many Rounds As Possible in 10 Minutes:
(3 pull ups/6 Push ups/9 Squats)

As Many Rounds As Possible in 7 Minutes:
Scaled Cindy
(Scaled Cindy is 3 pull ups/6 Push ups/9 Squats)

Game:
Farmers and Lumberjacks- one team knocks over the cones, the other team sets them back up. If they all get knocked down, the team does an exercise
OR
Benchball 

Saturday Workout

Warm-up:
5:00
10 Jumping Jacks => Broad Jump => 3 jump and spins => 2 forward rolls => high knee
skips => 5 squats => speed ladder

Skill:
Overhead squat
Elementary: PVC
Teen/pre-teen:PVC - 15# bar

Workout:

Preteen
15-12-9
Overhead squat
Box Jumps (or tire jumps)

Elementary
7 mins.
5 overhead squats
5 box jumps (or tire jumps or climb ons)
dumbbell farmers carry to the wall and back

Game:
CrossFit Kickball

Saturday Workout!

Warm-Up
3x or 5:00
Bear crawl => 10 mountain climbers => 5 push-ups => crab walk => 25-meter skip => 25-meter run

Skill
Front Squat with Medicine Ball (wall ball) 
*Hold squat (keep proper position)  

WOD
10:00 AMRAP
10 wall ball shots, 6#-10#, 6’-8’ target
10 push-ups
200-meter run

Game
The Fish Game 
Wheel Barrow Races

Sunday Workout

Warm-Up
3x or 5:00
10 jumping jacks => broad jumps => cartwheels => shuffle => run => back pedal => Lunge

Skill
Review Body Weight Movements Being Used in Workout 

WOD
AMRAP Challenge 

2:00 Rope Swings
1:00 Rest
2:00 Burpees
1:00 Rest
2:00 Bear Crawl/Crab Walk (Cone to Cone)
1:00 Rest 
1:00 Supermans
:30 Rest 
1:00 Walking Lunges
:30 rest
1:00 Ab Mat Sit ups
:30 rest

Game
Bean Bag Scramble

Welcome Saturday!

Warmup
5:00
Box Climb-Overs
5/10 Jumping Jacks
3 Barrel Rolls
100 M Run
Bear Crawl
5/10 Squats
2 Wall Kick-Ups

Skill
Back Squat

Work-Out
7:00/10:00
3/5 Deadlift
4/10 Kettle Bell Swings
5/15 Jump Ropes

Game
Cone Blaster

Saturday Workout!!! Let's crush it!

Warm-up

Teen/Preteen 5 X or 5 Minutes:

Dumpster Run or Row 150

10 jumping jacks

5 squats

Forward Roll

Elementary - 3 X or 5 Minutes

Blacktop run

10 Jumping Jacks

5 Squats

3 Jump and Spins

Skill

Teen - Tall Hang Clean

Elementary - Backward Med Ball Throw

Workout

Teen/Preteen

5 Rounds for Time:

5 Tall Hang Clean PVC/15 #

10 Front Squats PVC/15#

15 Abmat Sit-Ups

Elementary

8:00

Backwards Med Ball throw (down and back)

5 Front Squats

5 Situps

Game:
Mat Attack!!!