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