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