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