Teens: Workout: 10-1: – Deadlifts (Barbell) – Toes to bar Primary: Workout: 10-1: – Deadlift (KB) – Situps Pre-School: Workout: 5-7 min amrap – 5 Deadlift (KB) – 10 Situps

Teens: – Alamo Baseline: 10 Burpees 40 Air Squats 30 Sit Ups 20 Push Ups 10 Burpees Then – Max support hold on rings/Parralets (3 attempts) – Max Effort 60m Prowler (5 attempts) Primary: – Alamo Baseline: (no 10 burpees at the start) 40 Air Squats 30 Sit Ups 20 Push Ups 10 Burpees Then [...]

-Teens- Workout: – Illinois Agility Test into 60m Sprint Then For time Run 800m -Primary- Workout: – Illinois Agility Test Then For time 400m Run -Pre-school- Workout: – Illinois Agility Test Then For time 200m Run

“Cindy” Teens AMRAP in 10mins: -       5 Pullups/Jumping/Ring Rows -       10 Pushups (Toes/knees) -       15 Squats (Use a box/med ball for depth if appropriate) Pre school *AMRAP in 7mins: -       4 Pulling -       8 Pushup -       12 Squat

Warm up 3 Rounds 60m Prowler 2 Wall climbs Workout 3 Rounds AMRAP 4 mins 500m Row Max ring push ups Finisher 3 Rounds Max hold in support on rings 10 Ring rows Rest as needed between rounds

Tabata -Row (Cal) -10m Shuttle run (10m=1rep) -Skipping

Kids 12.4 workout 150 Seconds Max wall ball 90 Seconds Max Skips 30 Seconds Max Pull ups

Amrap in 5-9 Minutes 15 Box jump 12 Push press 9 Toe to Bar

5 Minutes how far can you go 30 Air squats 30 Dead lifts (Sand bag or med ball) 30 Front squats (Sand bag or med ball) Max distance Carry (Sand bag or med ball)

Teens AMRAP in 5 Minutes Max distance broad jump *Every 30 seconds complete 4 Burpees Finisher #1-1x attempt at max plank hold #2-In pairs 20 Wall climbs *1 at a time Primary & Pre School AMRAP in 5 Minutes Max distance broad jump *Every 30 seconds complete 2 Burpees Finisher #1-1x attempt at max plank [...]

-All ages- 21-15-9 Overhead squats (Broom stick) Kettle bell dead lifts

-All ages- 21-15-9 Tuck jumps Thrusters Finisher How far can you Row in 5 minutes In pairs Partner #1 Max distance row Partner #2 Max plank hold *Swap once partner #2 can no longer hold plank position. Score= Total distance rowed by you and your partner.

-All ages- In pairs 3-5 Rounds 20 Squats Run 120m 20 Lateral jumps (Over parra lette/Broom stick) Finisher 3-5 Minute AMRAP One partner works other rest. 5 Burpees

-Teens- 10 Minute AMRAP Of: 120m Run 5 Push ups 10 Sit ups 15 Squats Post Rounds to comments. CrossFitkids.com The things you do in daily life and sports require you to move in many directions, at many different speeds and at different intervals of time. CrossFit makes it easier for you to accomplish these [...]

-Primary- 5 Rounds 25m Bear crawl 3-5 Pull ups 25m Bear crawl 10-15 Sit ups -Teen- 3 Rounds Run 5 Shoulder press 10 Front squats

-Primary- As many rounds as possible 100m Run 10 Front squats 10 Push ups -Teen- 3 Rounds 200m Run 20 Squats 20 Sit ups

-Pre-School- Friday Obstacle course With: Max height jumping,jumping onto tyre,crawling and marching -Primary- Friday 4-5x 1 minute plank hold Sunday 15-20 reps of: Shoulder press Squat Deadlift Pushup -Teen- Friday 30 Pushups 30 Squats 400m Run 20 Push ups 20 Squats 400m Run 10 Pushups 10 Squats Sunday Playing on the bars -Hang for time [...]

-Primary- 3 Rounds Run 5 Strict press 10 Squats -Teens- 21-15-9 Squats Push ups Sit ups