Tuesday 9.25.15

Warmup
Ultimate Basketball

Skill
Jump Rope

Workout
Elementary
3 rounds of a 3 min amrap, rest 1 min in between
20 jump ropes
15 situps
10 pushups
5 squats

Teen
For Time
100 m run
25 jump ropes
20 ball slams
15 sit ups
10 lunges
5 squats

Game
Mat Attack

Tuesday 9.18.15

Warmup - Burpee plus...???

Skill - Deadlift (Teens), Med Ball Deadlift (Kids)

Workout - 4:00 AMRAP
5 burpees
18 ft alternating lunge
Over the River (rope swing)
18 Ft Bear Crawl
5 Pullups
Run and Jump over the river

Game - Cone Blaster

Tuesday 8.4.15

Warm up
Musical Medicine Ball 

Skill
Pull ups/Bar Wars 

Workout
8:00 AMRAP
1 wall walk
1 skin the cat
5 squats
Box climb overs
1 pull up hold 

Game
Ultimate Frisbee

Sunday 8.2.15

Warmup
Ball Tag

Skill
Plank variations

Workout
6/8 Min Amprap of:
10 Jump Ropes
10m Farmer Carry
5 Tire Climbs
10m Farmer Carry

Game
Dodge Ball

Saturday 8.1.15

Warm up:
3x: 10m High Knee Skip , 5 Push-ups , 5 Tuck Jumps, 10m Crab Walk

Skill: Push Press

Workout:
AMRAP: 6 minutes
10 Medicine Ball Push Press
5 Burpees
2 Forward Rolls

Game
Hungry Hungry Hippos

Tuesday 6.28.15

Warm-up
Indian Run

Skill
Wall Balls for max height

Workout
3/5 wall balls (let ball hit the ground for every rep)
1 cartwheel/attempt
6/10 alternating beanbag/dumbbell snatch (5-15 lb)
9/15 side to side hurdles

Game
Over the Bar

Saturday 7.25.15

Warmup
Pizza box game

Skill
Push Press

Workout
10 minutes
Every Minute on the Minute
2 push press
5 box jump
5 m med ball toss

Game
Dodge ball

Tuesday 7.20.15

Warmup
45 secs arm circles
45 secs pocket kickers
45 secs plank hold
45 secs inchworm
45 secs bear crawl
*Rest 15 secs between each movement

Skill
Pull-ups (strict)

Workout
2/4 Pushups
4/8 situps
6/12 lunges
1 bar muscle up

Game
Capture the Flag

Sunday 7.19.15

Warmup:
30 sec jump rope
30 sec squats
30 sec plank hold
30 sec jumping jacks
*Rest 30 sec in between each round

Skill:
Broad Jump

Workout:
7 min amrap
10 second rope hold / rope climb as high as you can
15 jump ropes
20 m sprint

Game
Guard the King/Queen

Saturday 7.18.15

Warmup
Burpee Basketball

Skill
Hang power snatch

Workout
5 rounds for time:
3/5 Hang power snatch (PVC, unloaded 15 lb)
6/10 Med ball slams
9/15 knee raises/knees to elbows

Game
Ultimate Football

Tuesday 7.14.15

Warm-up:
Obstacle Course

Skill:
Hang Power Snatch

Workout:
4/5 rounds for time:
1 wall walk
5/5 box jumps
5 /10 burpees
5/15 pull ups

Game:
Cone Blaster

Sunday 7.12.15

Warm Up
3 Rounds :20 Jump rope/:20 Plank hold/:20 Squats

Skill
Elementary: L sit holds/knee raises
Teen/Pre-Teen: Squat Clean 

Workout
9:00-12:00 AMRAP
10 pulls on rower/200 m row
10 ball slams 
5 jumping muscle ups 

Game
Surprise!

Saturday 7.11.15

Warm Up
Relays
*Plank Bridge
*Wheelbarrows
*Run 

Skill
Push ups

Workout
Elementary:
One partner does as many pushups as possible while their partner completes the following obstacle course:
Bear Crawl 10m-> Over 24” Box-> Sprint 10M-> Complete 5 Med Ball Front Squats & Switch
Teen/Pre-Teen:
11 Minute Obstacle Course AMRAP
3 Pushups-> Zig Zag Run -> Agility Ladder -> Forward Roll -> Agility Ladder -> Hurdle Jumps

Game
Hot Potato (Played with medicine ball. Each athlete must perform one front squat before passing the ball.)

Tuesday 7.7.15

Warm-Up
3:00-4:00 AMRAP
2 Forward rolls -> 15m Lunge walk -> 15m Crab walk -> 15m Broad jump

Skill
Handstand Work

Workout
Elementary: 
7:00-9:00 AMRAP 
10 Ring Rows
10 air squats
:10 Rope Hold
Cone Run
Teen/Pre-Teen: 
10:00 AMRAP 
10 pull-ups (ring rows)
10 goblet squats (with kb)
50m sprint

Game
Cross the River 

Sunday 7.5.15

Warm-Up
Freeze Tag 

Skill
Elementary: KB Deadlift
Teen/Pre-Teen: Squat Snatch

Workout
7:00-10:00 AMRAP
6 Deadlifts
20 Jump Rope
Cone Run

Challenge: 
Jump the Tower

Tuesday 6.30.15

Warm Up
Tabata (3-4 Rounds Each)
1. Mountain Climbers
2. Superman
3. Jumping Jacks
4. Inch Worm

Skill
Elementary: Squats with bean bags (air, overhead, front, back-->follow the leader)
Teen: Deadlift (6X3 --> work up to a heavy set of 3 with good form)

Workout
Elementary:
3 rounds of each movement of :30 of work and :15 of rest

• Air squats
• Skip
• Front Squat 
• Carioca 
• Back Squat 
• Run 
• Overhead Squat 
• Backwards Run

Teen: 
  5 rounds of each movement of :30 of work and :30 of rest

• Bear crawls
• Deadlifts
• Burpees

Game
Dodgeball

Sunday 6.28.15

Warm Up
3:00 or 5X through 
Agility Ladder->3 Hula Hoops->1 Wall Walk-> 5 Hurdle Jumps->Bear Crawl->6 Monkey Hangs

Skill
Elementary: Push ups and Ring Rows
Teen/Pre-Teen: Back Squat 

Workout
Elementary:
5:00 AMRAP
50M Sprint
7 Pushups
Rest 1 Minute
5:00 AMRAP
7 Ring Rows
7 Ball Slams 

Teen/Pre-Teen:
Buy In: 300m Row
REST 1:00
15-12-9
Power Cleans
Box Dips or Push-ups
REST 1:00
Buy Out 300m Row 

Game
Wheelbarrow Races

Saturday 6.27.15

Warm up 
Hot Potato 

Skill
Elementary: Deadlift  
Teen/Pre-Teen: Thruster 

Workout
Elementary: 
4:00 AMRAP 
20 Singles
5 KB Deadlifts
Rest 2 Minutes 
4:00 AMRAP
10 Box Jumps
5 Pullups

Teen/Pre-Teen: 
Perform the following sequence every 2 minutes for 10 total rounds (starting light and moving up):
1 Hang SQUAT Clean Thruster
+
1 Power Clean & Push Jerk

Game
Across the River

Tuesday 6.23.15

Warm Up
Tabata
1. Plate Jumps
2. Monkey Hangs
3. Air Squats
4. Plank Hold

Skill
Elementary: Rope Climbs
Teen/Pre-Teen: Front Squat and Push Jerk 

Workout
5-7:00 AMRAP
2 Front Squats (Elementary w/med ball)  
2 Push Jerks (Elementary Push Press with med ball)
10m Broad Jumps
10 V-ups
10m Broad Jumps

Game
Bar Wars!!

Sunday 6.21.15

Warm Up
3 Rounds
Cone Run ->5 Burpees ->10 Squats

Skill
Teen/Pre-Teen: Clean and Jerk
Elementary: Ab Mat Jumps (Two feet)

Workout
Elementary:
8:00 AMRAP 
1 wall climb
10 side to side hops
:10 rope hold
10 Mountain Climbers 
Teen/Pre-Teen: 
10:00 AMRAP
200m Row
5 Clean and Jerks
5 Jumping Muscle ups

Game
Kids' Choice

Saturday 6.20.15

Warm-Up
Musical Medicine Ball

Skill
Teen/Pre-Teen: Clean and Jerk
Elementary: Holds (Tripod holds, ring pull up holds)

Workout
Teen/Pre-Teen: 
10:00AMRAP 
2 burpees over bar
2 clean and jerk
4 burpees over bar
4 clean and jerk
6 burpees over bar
6 clean and jerk
**Increase reps by 2 for each round until you hit 10:00**
Elementary: 
2 x 4 min AMRAP’s 1 min. rest in b/w AMRAP’s
2 burpee rollovers
4 front squats with PVC
6 ring pull ups
Cone run 

Game
Cone Attack

Tuesday 6.16.15

Warm Up
Clean out the yard

Skill
Elementary: Front Squat with med ball
Teen/Pre-Teen: Snatch 

Workout
Elementary: 
10:00 AMRAP 
10 pulls on rower
5 wall balls
5 toes to bar 

Teen/Pre-Teen:
10:00-12:00
Odd Minute: Blacktop sprint
Even Minute:2 DB snatches each arm

Game
Cone Attack

Sunday 2.14.15

Warmup
2/4 min. Indian Run

Skill
Deadlift

Workout
3/5 - push-ups
6/10 - jumping pullups
9/15 - jump ropes/double-unders/attempts

Game
Ultimate Basketball

Saturday 6.13.15

Warmup
Defeat the Anaconda

Skill
Elementary- Push Press (unloaded)
Teens: - Back Squat

Workout
7/10 min amrap
2 cleans
25 ft walking lunge
5 ring rows
25 ft walking lunge

Game
Ultimate Basketball

Tuesday 6.9.15

Warmup
Burpee Basketball

Skill
Elementary - ring summersaults and backwards summersaults
Teen - rope climbs

Mini-challenge
30 seconds / 1 min max burpees

Workout
Elementary - 8 rounds for time

1 burpee
over the box
1 ring summersault backwards or forwards
2 burpees
over the box
1 ring summersault backwards or forwards

... and so on until  the 8 rounds is complete

Teen  - 8 rounds for time

1 rope climb / rope hold for 10 accumulated seconds
8 burpee box jumps - squat at the top
blacktop and back run

Game
Ultimate Frisbee / football (kids choice!)

Sunday 6.7.15

Warm up
Farmers and Lumberjacks

Skill
Elementary: Tripods on mat/wall 
Teen: squat clean

Workout
Elementary 
7:00-10:00 AMRAP
5 jumping pull ups
7 air squats
1 forward roll/cartwheel 
1 wall walk

Teens
8:00-10:00 AMRAP

5 hang power cleans
5 push press
5 toes-2-bar
1 wall walk 

Game
Kids' Choice

Saturday 6.6.15

Warm up
Hot potato (squat, lunge, plank, hop)

Skill
Pre-Teen/Teen: Push Jerk/Split Jerk 
Elementary: Ring Rows and Ring Dips

Workout
Teen/Pre-Teen: 
“Tabata” :20 of work and :10 of rest (8 Rounds) 
Rope Hold
Front Squats
Push Jerk
Cone zig zag run

Elementary
“Tabata” :20 of work and :10 of rest (4 Rounds)
Rope Hold
Air squats
Ring Rows
Burpees

Game
Cone Blaster

Tuesday 6.2.15

Warm Up
Musical Medicine Ball

Skill 
Hanging Knee Raises
4×30 Seconds at each station
     Hanging Knee Raises
     Squats

Workout
8:00/12:00 AMRAP
1 Suicide Run
10 Long jumps/hurdle jumps
10 Hanging Knee Raises
:10 L sit hold

Game
Dodgeball

Sunday 5.31.15

Warm up
Burpee tag

Skill
Teen-back squat
Elementary-air squat

Workout
Teen
200m row sprints x4
**bean bag throw challenge during rest**
Elementary
100m row sprints x4
**bean bag throw challenge during rest**

Game
Kids' Choice!

Saturday 5.30.15

Warm-Up
3:00 Burpee Tag

Skill
Handstands/Holds, Tripod holds

Workout
Run (blacktop, 100 m)
10 box overs/box jump overs
15/20 jump ropes
1 rope swing/rope climb

Game
Hungry Hungry Hippos

Tuesday 5.25.15

Warmup
Tabata jump ropes / run

Skill
Teen - ring rows
Elementary - pullups

Workout
Teen - 6 min amrap
15 jump ropes
5 goblet squats

Elementary - 7 min amrap
Obstacle course!!!

Game
Ultimate frisbee

Sunday 5.24.15

Warm-Up
Pizza Box Game

Workout
Mini "Murph"
200m Run or Row

5 Rounds:
5 Ring Rows
10 Pushups
15 Squats

200m Run or Row

(Rope Climb Challenge IF TIME at the end!) 

Game
Dodgeball

Saturday 5.23.15

Warm-Up
Bar Wars

Skill
Pull ups and Thrusters 

Workout
6:00-10:00 AMRAP
5/8 Toes 2 Bar
Walking Lunge Across the Room 
5/8 Thrusters DB/Med Ball
Speed Ladder Across the Room

Game
Kickball

Tuesday 5.19.15

Warm-Up
Work with a partner and switch every :45
Rowing/Jumping Jacks
Rowing/Bear Crawl
Rowing/Crab Walk

Skill
Elementary: In and Outs
Teen/Pre-Teen: Front Squat 

Workout
Elementary:
8:00 AMRAP
5 Front Squats
5 Box Handstand Push Ups
Teen/Pre-Teen:
10:00 AMRAP
7 Front Squats
7 Box Handstand Push ups 

Game
Baseball!

Saturday 5.16.15

Warmup
4:00
Obstacle Course

Skill: Deadlift

Workout
6/10 Min AMRAP
1/3 Deadlift - Med Ball / 35#
5/10 Box Jumps

Game
Ultimate Football

Tuesday 5.12.15

Warmup - Freeze / Run

Skill - Plank
Plank - Freeze Tag Plank

Strength - 1 min max situps

Workout -  CrossFit Baseball

4 inning AMRAP (2/4 mins per inning) of:

1 Forward Roll
5/7 squats
5/7 Jumping Pullups
5/7 pushups

Game
Capture the Flag

Sunday 5.10.15

Warm-Up
Hungry Hungry Hippos

Skill
Snatch

Workout
8:00-10:00 AMRAP 5 power snatches  (Start light! Move up in weight each round IF it feels good)
:10-:15 wall walk hold
10 Hurdle Jumps 

Game
Kids' Choice!

Saturday 5.9.15

Warm-Up
Clean out the Yard

Skill
Double Unders (or Box Jumps) and Planks
5 X :30 Double Under Work
5 X :30 Plank (Hollow Hold, Side Bridge, Straight Arm)

Workout
Teen/Pre-Teen:  
3 Rounds
10 Air Squats, 10 Box Jumps, 10 Burpees
REST 1 MINUTE
5 Rounds
5 Air Squats, 5 Box Jumps, 5 Burpees
REST 2 MINUTES
3 Rounds
10 Air Squats, 10 Box Jumps, 10 Burpees

Elementary: 
5 Rounds 
5 Air Squats, 5 Box Jumps, 5 Burpees
REST 1 MINUTE
3 Rounds 
3 Air Squats, 3 Box Jumps, 3 Burpees

Game
Dodgeball

Tuesday 5.5.15

Warm up
Fun with Tabata!
Jump Rope
Plank
Inch Worm
Monkey Hangs

Skill
Elementary: Running 
Teen/Pre-Teen: Clean

Workout
Elementary:
10:00 AMRAP
10 pulls on Rower
5 Jumping Muscle Ups
5 push ups
1 Rope Swing


Teen/Pre-Teen:
12:00 AMRAP
50' Med Ball Loaded Walking Lunge
7 Pull Ups OR Jumping Muscle Ups
10 Hang Cleans 

Game
Clean out the Yard

Sunday 5.3.15

Warm-Up
Over the boxes-> Jumping Jacks->Bear Crawl->Hoola Hoop->Agility Ladder->Plank Hold->Carioca

Skill
Pre-Teen/Teen: Snatch
Elementary: KB Deadlift

Workout

Pre-Teen/Teen: 

 Scaled version of "Annie" 

  100 jump rope, 25 sit ups 

  80 jump rope, 20 sit ups 

  60 jump rope, 15 sit ups 

  40 jump rope, 10 sit ups 

  20 jump rope, 5 sit ups

Elementary: 

Rock Around the Clock

We will place 6 cones and 6 kettlebells alternating in a circle to represent the face of a clock. The KBs represent the odd numbers and the cones represent the even numbers.

Perform the same number of KB Deadlifts as the position of the clock.  At the cones, perform the same number of Mountain climbers as the position on the clock.  Each time you complete a trip around the clock, kick up to a handstand against the wall and hold as long as you can or 10 sec, whichever comes first.

Game
Kickball

Saturday 5.2.15

Warm-Up
3:00 AMRAP Jump Rope
Bear Crawl/Crab Walk Partner Relay

Skill
Push Press

Workout 
Teens/Pre-Teens –
10:00 AMRAP
10 push press
10 box jumps

Elementary –
8:00 AMRAP
7 bar throws
7 box jumps

Game
Plank Ball and Hoola Hoop Challenge

Tuesday 4.28.15

Warm-Up 
400m group run 
Musical Medicine Ball

Skill
Elementary: Caricoca
Challenge: Carioca down and back for time
Pre-Teen/Teen:  The Pringles Challenge - This challenge teaches kids to keep their shoulders and hands relaxed while running. Kids run with a Pringle (the chip!) loosely held in each hand. Their goal is not to break their chip. If your chip survives you get to eat it.

Workout
Elementary:
6-10 sprints for time
**Tire flip challenge in between each set**
Pre-Teen/Teen: 
10 sprints for time (100m)

Game
Hula Hoop Circle

Sunday 4.26.15

Warmup
Obstacle/agility course warm-up

Skill
Pullups - Jumping, holds, negatives

Workout
7/10 mins AMRAP of "Cindy"
3/5 jumping pullups
6/10 Pushups
9/15 air squats

Game
Capture the flag

Saturday 4.25.15

Warm-up
Pizza Box

Skill
Pre-Teen/Teen - Ring holds
Elementary - Squats

Workout
6 Min AMRAP
1/5 wall balls
5/10 box jumps
10/20 jump ropes

Game
Cone Blaster

Tuesday 4.21.15

Warmup
Cone grab

Skill
Elementary - Front squat -pvc, bean bags
Pre-teen/Teen -Deadlift

Workout
10 min AMRAP
5 front squats 15 -25#
10 Burpees over the bar/ball
15 situps

Game
Lily pad tag

Sunday 4.19..15

Warmup
Pre-Teen/Teen - Row 100 M, Elbow to Instep, 3-stage shoulder stretch, Row 100 M, 10 toe touches,                                10 seconds in the bottom of the squat

 Elementary - Agility obstacle course

Skill
Pre-Teen/Teen - Hang Cleans
Elementary - Ring Rows, Skin the Cats

Workout
Pre-Teen/Teen - 21-15-9
Goblet Squats
Ring Rows

Elementary - 7 min AMRAP
7 Box ups
7 Front Squats - Thumbs on shoulders, Laser elbows
7 M Broad Jump

Saturday 4.18.15

Warmup
Ball Tag

Skill
Squat

Workout
12 Min Amrap in Partners
50/100 M run (Partners run together)
5/10 Ball slams
10/20 Knee Raises
20/30 Jump Ropes


Game
Dodgeball

Tuesday 4-14-17

Warmup
Farmers and lumberjacks

Skill
Elementary - jumping ring muscle-ups, max hurdle
Pre-Teen - pullups

Workout
45 secs on, 15 secs transition ea. 3 rounds
Pullups
Lunges
Air squats

Game
Burpees basketball

Sunday 4.12.15

Warm Up
4:00-5:00 AMRAP
100 m Row
10 jumping jacks
5 push ups

Skill
Pre-Teen/Teen: Front Squat
Elementary: Handstand Holds

Workout
8:00-10:00 AMRAP
5 Front Squats
3 Toes to Bar
1 Wall Walk  

Game
Kids' Choice!

Saturday 4.11.15

Warm-Up
Relay Race Warm Up
Athletes will be divided up into two teams. They will stand in 2 lines. We will have a list of dynamic exercises to warm the body and have the teams do them in relay-race fashion. For example, lunges, high knees, butt-kickers, crab walks, side shuffles, carioca, etc. Once the athlete has crossed the gym doing that particular movement, they will sprint back to tag their next teammate in line.

Skill
Split Jerk 

Workout
12:00 EMOM
Odd Minutes- 4 Split Jerk + 1 Rope Hold
Even Minutes-  8 Box Jumps

Game
Baseball

Tuesday 4.7.14

Warm-Up
Freeze Tag 

Skill
Elementary:  Push Press
Teen/Pre-Teen: Push Press  (5 x 5 increasing weight with perfect form using a rack)

Workout
Elementary: 10 air squats, 15 push press, 20 mountain climbers, 25 abmat sit-ups, 20 mountain climbers, 15 push press, and 10 air squats

Teen/Pre-Teen: EMOM for 12 mins: Even mins. 10 cals row then 5 air squats Odd mins. 15 sec. plank hold then 3 ring rows

Game
Hungry Hungry Hippo

Saturday 4.4.15

Warm-Up 
5 Minute AMRAP
Pre-Teen/Teen: 20 Singles, 5 Slow Squats, 5 Toe Touches, 5 Push Ups
Elementary: 10 Singles, 5 Slow Squats, 5 Toe Touches, 5 Push Ups
Skill 
Pre-Teen/Teen: Deadlift 
Elementary: Pistol Squats/Headstands
Workout
Pre-Teen/Teen:

5 Rounds for Time (Time Cap = 20 Minutes)
50 Singles
5  Deadlifts
30 Second Plank/L sit (Accumulated)
Elementary: 

11 Minute AMRAP (Obstacle Course)
Army Crawl
2 Pistol Squats
Hurdle Jumps

Headstand attempt

2 Bean Bag throws (Make it in the hoola hoop)

1 skin the cat  
Game

Open Gym Time! 

Tuesday 3.31.15

Warm-Up
CrossFit Baseball

Skill
Teens/Pre-Teens - Back Squat
Elementary - Rolling Pistol Squats

Workout 6 minutes
4/8 pushups
5/10 ring pullups
6/12 situps

Game
CrossFit KickBall

Sunday 3.29.15

Warmup
Clean out the Yard

Skill
Pullups

Workout
8 min amrap:
3 jumping bar muscle ups
6 squats
9 box jump overs

Game
Farmers and lumberjacks

Saturday 3.28.15

Warmup
Walking lunges, carioca, 5 bar swings, forward roll, cartwheel, backwards run, 10/20 jump ropes

Skill
Elementary: Front squat and press
Pre-Teen, Teen: Thruster

Workout:
15 thrusters (bean bag, unloaded)
15 cone to cone runs
12 " "
12 " "
9 " "
9 " "

Game
Dodge ball

Tuesday 3.24.15

Warmup
3 x or 3 minutes
Speed ladder, 5 squats, over the boxes, 5 jumping pull-ups, 1 forward roll, 1 cartwheel, zig zag the cones, lily pad jumps/broad jumps

Skill
Pull-ups

Workout
10 pull-ups
10 wall balls
250 M row/10 pulls on the rower

Game
Defender

Sunday 3.22.15

Warmup
100 m run, 10 jump ropes, walking lunge, 5 seconds in the bottom of the squat, carioca, 3 Burpees, bear crawl

Skill
Elementary - Ring holds & jumping muscle ups
Pre-Teen/Teen - Snatch

Workout 10/12 min AMRAP
Elementary
1 rope swing
5 Burpees and over the box
10 snatches unloaded
50 m run

Pre-Teen/Teen
1 rope climb/attempt/10 sec hold
5 box over Burpees
10 dumbbell snatches
100 m run

Game
Pizza boxes

Saturday 3.21.15

Warmup
Forward roll, cartwheel, 5 squats, alligator crawl, 5 arm circles forward and back, carioca, 5 hollow hold/Supermans, 5 ball slams

Skill
Elementary - Push-up, Wall Walks
Teen - Wall Walk, Handstand, Negatives

Workout
8:00 AMRAP

Elementary: 1 push-up/wall walk, 1 med ball clean, 2, push-ups/wall walks, 2 med ball cleans, etc.

Pre-Teen: 3 push-ups/wall walks/negatives, 3 cleans, 6 push-ups/wall walks/negatives, 3 cleans, 9 push-ups/wall walks/negatives, 3 cleans, 12 push-ups/wall walks/negatives, 6 cleans, 15 push-ups/wall walks/negatives, 6 cleans, etc

Game
Mat attack!!!

Tuesday 3.17.15

Warmup: 3 X or 5 minutes
5 jump ropes, run, 5 box jumps, run a different way, 5 jumping high knees, run a different way, 5 Burpees, run a different way, 5 ball slams in the middle.

Skill:
Teen/Pre-Teen - hang clean
Elementary - jump rope

Workout: 8/10 minutes
In partners complete the following:
1 tire flip, jump in and out of the tire/ tire jumps
5/15 jump ropes
5 hang power cleans/5 ball slams

Game:
Team tire games

Sunday 3.15.15

Warm Up
Musical Medicine Ball 

Skill
Jump Rope

Workout
12:00 AMRAP (Pre-Teen/Teen will be continuous movement. Elementary will be 3:00 on, 1:00 Rest for the 12:00 time period)
5/7 Jumping Muscle ups
10/14 Ball Throws
20/28 Jump Rope

Game
Bar Wars

Saturday 3.14.15

Warm Up
Pre-Teen/Teen: 4 Rounds for Time: 30 Seconds Max Squats, 30 Second Plank
2-3 Minutes of Shoulder Stretches
Elementary: Whistle Run (When the coach blows the whistle, stop and perform the exercise that has been shouted out)

Skill
Pre-Teen/Teen: Front Squat
Elementary: Squats and Lunges

Workout
Pre-Teen/Teen:
WOD: 12 Minute AMRAP
5- Front Squats
10- Burpees Over Bar
15- Situps

Elementary: 
WOD: 9 Minute AMRAP
10 Squats
15M Walking Lunges
5 Burpees
15M Walking Lunges
Cone Sprint

Game
Bombs in the Tower

Tuesday 3.10.15

Warm Up 
Musical Medicine Ball

Skill
Jump Rope - focus on arm position

Workout
Part 1
EMOM 8:00-10:00
Even: 10 barbell(teens) front squats and air squats for kids  
Odd: 30 jump rope (teens) and 6 push presses  (kids)

Rest

Part 2 
Tabata 8 rounds of 20 seconds of work and 10 seconds of rest:
Teens: Ring Rows and 10 m walking lunges
Kids: Tabata abmat sit-ups and 10 m walking lunges

Game 
Baseball

Sunday 3.8.15

Warm Up
Farmers vs. Lumberjacks 

Skill
Pre-Teen/Teen: Overhead Squat
Elementary: Air Squat

Workout
Pre-Teen/Teen:
Every 3:00 for as long as possible complete:
From 0:00 - 3:00
     2 rounds of:
     6 overhead squats
     6 jumping pull ups
From 3:00-6:00
     2 rounds of:
     8 overhead squats
     8 jumping pull ups 
From 6:00-9:00
     2 rounds of:
     10 overhead squats
     10 pull ups
...Continue following this pattern

Elementary:
Every 3:00 for as long as possible complete:
From 0:00 - 2:00
     2 rounds of:
     2 squats
     2 jumping pull ups
     **wall to rig with remaining time**
From 2:00-4:00
     2 rounds of:
     3 squats
     3 jumping pull ups
  **wall to rig with remaining time**
From 4:00-6:00
     2 rounds of:
     4 squats
     4 pull ups
**wall to rig with remaining time*
...Continue following this pattern

Game:
Cone Blaster

Saturday 3.7.15

Warm Up
Pre-Teen/Teen: Tabata Jump Rope-Monkey Hangs-Plank 
Elementary: Partner Leap Frogs, Partner Wheelbarrow Races

Skill
JUMPING!
Pre-Teen/Teen: Box Jumps 
Elementary: Long Jump (Lily pads)

Workout
Pre-Teen/Teen
15:00 AMRAP (:20-:30 rest between each round) 
3 Deadlifts
6 Push ups
9 Box Jumps
*20/40 Double Unders/Single Unders* 

Elementary
10:00 AMRAP
Blacktop and Back
*Complete all movements in Obstacle Course*
Army crawl
Over/Unders
Hoola hoop hops
Plank Walk 

Game
Kids' Choice

Tuesday 3.3.15

Warm Up
Pizza Box Game!

Skill
Elementary: Ring Rows/Ring Dip Holds 
Teen/Pre-Teen: Pull ups/Toes to Bar

Workout
Elementary:
8:00-10:00AMRAP
5 Ring Rows
10 Squats
Lily Pad hop to wall


Teen/Pre-Teen: 
12:00-15:00 AMRAP
5 power cleans
10 toes-2-bar (knees to chest)
15 wall balls

Challenge
Elementary: Partner Squat Challenge
Pre-Teen/Teen: Plank Ball

Sunday 2.29.15

Warmup
Broad jump => wall walk => carioca cone to cone => 10/20 jump ropes/forward roll/5 squats

Skill
Teen-back squat
Elementary-cartwheel

Workout
Teen-tabata push-ups
Elementary- tabata mountain climbers

Teen challenge
Max handstand/wall walk hold
Elementary-max line sprints

Saturday 2.28.15

Warmup
Bear crawl, 2 Burpees, lunge, 5 jumping high knees, spider man walk, 2 jumping pull ups, carioca x 4

Skill 
clean and jerk

Workout
Complete as many rounds and reps as possible in 7/9 minutes of:
15 hanging knee raises
10 deadlifts (unloaded, 65 / 45 lb.)
5 snatches* (unloaded, 65 / 45 lb.)

Game 
Hit the line

Tuesday 2.24.15

Warmup
3 min
Rope hold/seated rope climb => 10 yd dash forward => side shuffle => bear crawl => carioca =>
Choose a skill in the middle for 30 seconds!

Skill
Rope climb/Tarzan swings

Workout
8/12 min amrap
1 rope climb/seated rope climb/Tarzan swing
5 chin-ups
5/9 med ball thruster throws -must let the ball drop and jump over it every time

Teen-squat challenge!!!
2 teams. The highest number of combined squats on each team wins. Winner chooses the exercise!

Elementary
Game
Cone Blaster!!!

Sunday 2.22.15

Warm-Up
Musical Wallball

Skill
Pre-Teen/Teen: Front Squat
Elementary: Puzzle Squats

Workout
Pre-Teen/Teen: 
9:00 AMRAP- get as far as you can up the ladder
3 Front Squats
3 Ring Rows
6 Front Squats
6 Ring Rows
9 Front Squats
9 Ring Rows
12 Front Squats
12 Ring Rows
…….continue until time runs out 

Elementary:
6:00-8:00 AMRAP
Cone Run
10 Burpees
Cone Run
10 Jump Squats
Cone Run
10 Tuck Jumps
Cone Run
10 Situps

Game
Bar Wars!

Saturday 2.21.15

Warm-Up
Pre-Teen/Teen: Plank Ball
Elementary: Animal Walk Tag 

Skill 
Pre-Teens/Teens: Wall kick-ups/Handstands
Elementary: Cartwheels

Workout
Pre-Teen/Teen:
8:00-10:00 AMRAP
5 hang power cleans
5 push presses
10 squats

Elementary:
Music Dance Party
Play music for 1 minute- kids must stay moving (dance)
1 minute burpees
*Repeat alternating squats and burpees

Game
Pre-Teens/Teens: 2 MINUTE BURPEE CHALLENGE
Elementary: Hot Potato

Tuesday 2.17.15

Warm Up
Musical Medicine Ball

Skill
Elementary: Max Stack (How high can you make your stack of ab mats?? FEET MUST CLEAR THE MATS!)
Teen/Pre-Teen: Power Clean 

Workout
Elementary:
8:00 AMRAP
10 pulls on rower
5 perfect squats
5 toes to bar
25 m Skip 

Pre-Teen/Teen:
14 Minute AMRAP (Partner Workout-Switch every minute)
7- Plate Situps
14- Plate Thrusters
7- Plate Burpees
14- Lateral Jumps over plate

Game
Elementary:Partner Wheelbarrow Races
Pre-Teen/Teen: Max Stack (How high can you make your stack of ab mats?? FEET MUST CLEAR THE MATS!)

Sunday 2.15.15

Warmup
Tabata jump rope, plank, wall sit, wall walk hold/handstand hold

Skill
Teen-back squat
Elementary - air squat

Workout
Teen-7 min amrap
5 over the box (24")
10 push-ups
15 situps

Elementary-
3 over the box (20")
6 push-ups
9 situps

Game-
CrossFit Baseball

Saturday 2.14.15

Warmup
3x or 3 mins
Broad jump, 6 Jumping lunges, speed ladder, 3 jumping pull-ups, Carioca, carioca, 3 ball slams, cart wheel, forward roll, 6x over th box, 3 squats

Skill
Teen-Deadlift (3 rep max)
Elementary-sumo deadlift high pull(unloaded)

Workout
3/6 SDHP(unloaded, 26 lb)
5/8 jumping bar muscle ups
9/12 air squats
Med ball Granny throw down and back/ med ball backward throw down and back

Game
Going fishing!

Tuesday 2.10.15

Warmup
3X or 3 mins
10 m carioca => 5 squats => Spider-Man lunge => 10 seconds in the bottom of the squat => one-legged broad jumps down and back => bear crawl => 5 Burpees => 10 m carioca  opposite side as start

Skill
Box Jumps
Ring work

Workout
Teen:
5 rounds for time:
5 box jumps
10 Burpees
15 m walking lunge-10 lb

Elementary:
6 min amrap of
8 jump ropes
9 ball slams
10 mountain climbers
Granny throw down and back

Game
CrossFit Dodge ball

Sunday 2.8.15

Warm-Up 
3x or 5:00
 5 Jumping Jacks => forward roll => 3 Hoola Hoop => Bear Crawl => 5 squats => Agility Ladder => Monkey Hangs => 25-meter pocket kickers

Skill
Teen/Pre-Teen - Pull ups 
Elementary - Gymnastics (Headstands, Forward Roll, Cartwheel, wall kick up)

Workout
Teen:
7:00 Ladder AMRAP
1 pull up, 1 DB Snatch
2 pull ups, 2 DB Snatch
3 pull ups, 3 DB Snatch
Continue until Rd 10. Go back down the ladder if time!

Elementary:
7:00 AMRAP 
5 Wall Balls
1 Gymnastics Movement
10 Hurdle Hops
1 Gymnastics Movement

Game
Kickball

Saturday 2.7.15

Warm Up
Bananas (hollows), Superman, and L's
“Banana Game”- kids bear crawl in a large circle to music. When coach stops the music and yells out a position (i.e. banana, Superman, L) kids quickly transition into place.

Skill 
Teen-Hang Power Clean
Elementary-Box Jumps

Workout

8:00 AMRAP
1 Wall Walk
3/5 Deadlifts
10 sec L sit hold 

Game
Trash on My Yard
Divide the class into two teams. Each team has their “yard” with various equipment on it (Cones, plates, balls etc). At “go” kids must move equipment on their yard to the other side as fast as possible. The game continues until coach yells time! Teams must work together to have less trash on their yard than the other team when time runs out.

Tuesday 2.3.15

Warmup
Tabata: air squat, jumping high knees, jump rope, pushup

Skill:
Teen - Hang power clean
Elementary - broad jump

Workout:
Teen - 8:00 amrap
250M row
5 hang power cleans - 45/65
10 med ball slams 10/14
1 wall walk

Elementary - 8:00 amrap
4 box jumps
4 toes to bar
4 pushups

Game
Open gym

Sunday 2.1.15

SNOW DAY!

No power at the gym. We are going to have to cancel all Sunday classes. Go outside and play in the snow instead! See you all on Tuesday night :)

Saturday 1.31.15

Warm-up
4/8 jumping lunges => over the hurdles => 4/8 jumpropes => lily pad jumps => 2 pullups => bear crawl => 5 second plank hold => 1 forward roll

Skill
Rope climbs / seated rope climbs

Workout
10 min amrap

1 rope climb / seated rope climb / 5 sec rope hold
2 burpees
3 pullups / jumping pullups
   walking lunge to the wall and back

Game
CrossFit Sideline Soccer
(We didn't get to do this one on Tuesday so we're throwing it in this weekend!)

Tuesday 1.27.15

Warmup
Farmers and Lumberjacks

Skill
Snatch - Unloaded, 5-15#

Workout
CrossFit Baseball
Home Plate - 1 cartwheel / 1 forward roll
1st Base - 5/7 jumping high knees
2nd Base5/7  burpees
3rd Base - 5/7 pushups

Game
CrossFit Sideline Soccer

Sunday 1.25.15

Warm Up
3 X 5:00
10 jumping jacks => Forward Roll => Hoola Hoop => Agility Ladder  => 5 Vertical Jumps => Cartwheel => 1 Skin the cat

Skill 
Sumo Deadlift 

Workout
8:00 AMRAP 
1 Skin the Cat
2 Sumo Deadlifts
4 Med Ball Throws
8 Jump Rope

Game
Open Gym Time OR Kids' Choice

Saturday 1.24.15

Warm Up 
Musical Medicine Ball

Skill 
Wall Walk/Handstand

Workout 
3 Rounds- 1 Minute Max Effort at Each Station and Switch
Line to Line Runs
Hoola Hoop Squats
Wall Walks
Situps
Rest 

Game
CrossFit Baseball