WARM UP -  dodge ball

FOCUS - Snatch

WOD 1 
6 muscle snatch
6 ups and downs 
6 situps

FRUITS

WOD 2
1 min
star jumps
1 min mountain climb
1 min Umpa Lumpa Press

Warm up - Sally

Focus - Squats

WOD 1 - 
50 push press (No weight)
50 Star Jumps
50 Mountain Climbs
25 Squats

FRUITS


WOD 2
tabata popcorns

GAME
Cross Cross Fit

WARMUP - 50 star jumps
                     40 mountain climbs
                     30 high knee jumps
                     20 bunny hops
                     10 squats

Focus Thrusters

WOD 1 - 
6 thrusters
6 push ups
6 CFS angles

FRUITS

WOD 2 - 
Max reps of 1 min
situps
plank
hollow hold
Superman hold

WARM UP - 
1 min on ladder
1 min on box jumps
1 min on push press
1 min squats

FOCUS 
SDHP

WOD1 - 
6 SDHP
10 mountain climbs


FRUITS

WOD 2 - 
5 min of hollow holds and superman holds

WARM UP - 200m row

FOCUS - high knees on rings & OHS

WOD
15 - 12 - 9
OHS
box Jumps

FRUITS

Tabata popcorns

WARM UP - lets get ridiculous

FOCUS - Strong man stones
SDHP

WOD -  6 shoulder to overhead
              6 SDHP
              6 popcorn

FRUITS

Tabata squats

SURVIVER 

TIP

WARM UP -  Sally

FOCUS - cleans

WOD 1 - 5 min AMRAP
5 bunny hops
5 cleans
5 up and downs

FRUITS

WOD 2 - 
tabata squats 8 rounds

GAME 
Whats the time mr crossfit 

WEDNESDAY

WARM UP - butt kicks, high knees, side runs

WOD - Beep test retest

TUESDAY

WARM UP - lunge to marker and perform 
                      6 star jumps
                      6 jumping squats
                      6 push ups
                      6 side planks

FOCUS - Handstands

WOD - 6 bunny hops
             6 jumping squats
             6 pushups

FRUIT

SKILL - RETEST 200m row

GAME - Musical Statues

WARM UP - 5 slow squats, 15 high knees, 1 ladder 

FOCUS - wall balls and skipping

WOD - OPENS 15.3 CFS Kids 
7 min AMRAP
5 wall balls
15 single skips

FRUITS

SKILL - 3 x max effort plank hold

GAME - zombie tip

WARM UP - 20 star jumps, 20 popcorns, 10 jumping squats, 10 half turns

FOCUS - squat, press, thruster

WOD - 5 thrusters
            5 wall balls
            5 star jumps

FRUITS

FOCUS - superman holds & Hollow holds

GAME - Mystery

WARMUP -  50 high knees

                        40 star jumps

                        30 mountain climbs

                        20 half turns

                        10 flopsies

FOCUS – KB Snatch, SDHP

WOD 1 –        3 KB snatch

                        3 SDHP

                        10 ups and downs

WOD 2 -  5 min of

                        Superman holds

                        Hollow holds

FRUITS

GAME – Dodge ball

WARM UP -  2 rounds -  lunge box with movements at each corner ( 15 seconds to make it to each corner)

1)   6 high five push ups

2)   6 pop corns

3)   12 mountain climbs

4)   6 squats

FOCUS -          hang squat cleans

1)   fast elbows

2)   jumping feet to squatting feet

3)   landing in the bottom of the squat

4)   putting it all together

WOD 1  -        15 – 12 – 9

                        Hang squat clean

                        Burpees

WOD 2 –   50 situps for time

FRUITS

GAME -           survival

WARMUP - Dragon Tail

FOCUS - Kettle Bell

WOD - 5 kettle bell swings
             5 kettle bell snatches
             5 sumo deadliest high pulls

Junk yard dog

fruits

GAME - cross cross fit

WARMUP - 5 squats,  5 popcorns, 5 side to side jumps

FOCUS - squat cleans, hand stand and gymnastics

WOD 1 - 2 squat cleans, 4 bunny hops, 4 push press

WOD 2 - Rowing

FRUITS

Australian Crossfitters lesson 

GAME - Mystery

WARM UP - 5 sit-ups,  5 squats,  5 bunny hops

FOCUS - split jerk, superman holds, hollow holds

WOD 1 - 6 split jerk, 6 bunny hops, 10 side to side jumps

FRUITS

WOD2 - row for time

GAME - cross cross fit

WARMUP -  5 squats 5 burpees 

FOCUS - split jerks, gymnastics

WOD - 5 split jerks, 7 popcorns, 9 mountain climbs 

GAME - whats the time mr crossfit

WARMUP - 5 slow squats, 5 star jumps, 5 pushups

FOCUS - hang power clean + squat

WOD 1 -40 star jumps
                30 air squats
                20 hang power cleans
                10 up and downs 


WOD 2 - 500m row


game - cross cross fit

Warmup - 5 squats, 5 bunny hops, 5 scarecrow elbows

FOCUS - muscle snatch, snatch feet

WOD - 5 muscle snatch
             5 snatch feet
             5 superman rolls

WOD 3 min superman and hollow hold

FRUITS

GAME - whats the time mr crossfit

warm up - 5 slow squats, 5 clean feet, 5 push ups

focus - kettle bell work

WOD 5 min amrap
5 KB dead lift
5 KB russian swings
5 ups and downs

WOD 2 - 
100m row
10 sit up
10 KB SDHP

FRUITS

GAME - crossfit soccer 

WARM UP - 
5 star jumps
5 squats
5 lunges

FOCUS
1 power clean + 1 front squat
clean jumps

WOD 1
5 lunges each leg
5 sit up
5 squat

WOD 2
5 squats
5 jumps
5 bunny hops


GAME
Cross Cross Fit

WARMUP -  limbo

FOCUS - back squat, front squat, pushups

WOD - 6 back squat
             6 front squat
             6 push ups

WOD 2 - 1 min max skip
                1 min max bunny hops
                wall walks

GAME - Zombie tip

WARMUP - limbo

FOCUS - Squat, muscle clean, clean feet

WOD - 6 back squats
             6 strict press
             2 burpees

GAME - Zombie Tip
           

WARM UP - musical statue

FOCUS - Muscle Clean &  Move your feet

WOD - 6 muscle cleans
            6 clean feet
            6 bunny hops

GAME - cross cross fit 
           

WARMUP - Zombie tip

FOCUS - thrusters, box jumps and skipping

WOD - 6 thrusters
             6 tuck jumps
             20 skips

FRUIT

WOD - tabata with a twist
star jump, press, lunge

GAME: whats the time Mr Crossfit

WARM UP  - Musical Statue

FOCUS - Front squat

WOD - 5 front squat
             5 popcorns
             5 fast elbows


FRUIT

ROTATION - box jumps, skipping, star jumps

GAME -  MYSTERY

WARMUP - Sticks

FOCUS - Slow squats, press in a straight line

WOD - 5 squats
            5 press
            5 bunny hops

GAME: fruit salad

WARM UP - Inch Worm Walks

FOCUS - Sumo Deadlifts, Situp Wall Balls 

WOD - 5 sumo deadlifts
             5 sirup wall balls
             5 popcorns


GAME: crossfit tip

WARM UP - 3 rounds 
                     5 slow squats
                     5 toe touches
                     5 ups and downs

FOCUS: hang power cleans

WOD: 
song AMRAP: 
5 hang power cleans
5 air squats
5 ups and downs
5 ring rows

GAME: Dodge Ball

Warm up:  5 min hula hoop and jump test

FOCUS: ring rows and ring push ups

WOD: 6 rounds
          6 ring rows 
          6 ring push ups
          6 ups and downs 


GAME: whats the time Mr Crossfit

WARM UP: - Dice

FOCUS 1: Strict Press, Umpa Lumpa Press

WOD: 5 min AMRAP
           5 star Jumps
           5 Strict Press
           5 pop corns

FOCUS 2: box jumps (Stand Tall) Wall ball

GAME: Closest to 100

WARM UP - 3 rounds
                   3 slow squats, 3 high jumps, 3 ring rows

FOCUS: SDHP
              Wall Walks


WOD: 3 min AMRAP
       6 SDHP
       6 Ring Rows
       6 Up and Downs

GAME: Jump challenge 

WARMUP -  5 up and downs, 5 star jumps 5 slow squats

FOCUS - Slow squats & Slow Push ups


WOD - 5 squats, 5 pushups, 5 step ups  - 5 ROUNDS for TIME

GAME - musical statues

WARMUP - 500m row

FOCUS - Movements for fight gone bad

WOD - CFS KIDS Fight gone bad
wall balls 
SDHP
Box Jumps
Umpa Lumpa Press
Run

GAME: Soccer

WARM UP - Junk Yard Dog

FOCUS - Snatch and ring rows

WOD - SONG AMRAP
            5 Snatch Bows up and down 
            5 ring rows
           10 side to side bunny hops

GAME: whats the time Mr Crossfit

WARMUP - Dice

FOCUS - Squats and front squats

WOD - 5 min AMRAP
            8 air squats
            8 front squats
            8 side to side jumps


WOD 2 - Tabata Situps or mountain climbs


GAME - limbo

WARM UP - Broad jump challenge

FOCUS - front squat and thrusters

WOD - 5 thrusters 
             10 popcorns
             2 runs


GAME - dodge ball

WARMUP - musical statues

FOCUS - Push Jerk Feet, strict press

WOD - 5 Rounds 
10 push jerk feet
10 strict press 
10 star jumps

WOD 100m rows

GAME Crossfit tip