11.2.2013
Welcome, November!
Turbo Tots
Focus/Skill – Squat, Front Squat, Overhead Squat
Warm Up – Sprinting
WOD – 3 Rounds: 5 Front Squats, 5 Push Ups, 5 Ring Pull Ups, 5 Sit Ups
Game – Hot Potato
Mighty Mites
Warm Up – Sprinting
Focus/Skill – Squats, Front Squat, Overhead Squat & Rope Climbs
WOD – 7 Min AMRAP: 10 Front Squats, 10 Push Ups, 10 Ring Pull Ups, 10 Sit Ups
Game – Hot Potato
Top Dawgs
Warm up: 2 rounds- 50 jump rope singles & 10 push ups & 10 good mornings
WOD – 600 m Hill Run (to the first street on left)
3 rounds – 8 Ring Rows & 12 Hang Power Cleans
600 m Hill Run
zucchini-spaghetti-zoodles-meatballs
10.31.2013
Wear your Costume to CrossFit! Nothing better than a Costume
WOD!! Happy Halloween CrossFit Kids!!
Thursday
Turbo Tots
Focus/Skill – Pumpkin Rolls on the blue mat
Warm Up – Zombie Walks (soldier kicks) & Werewolf Crawls (bear crawls)
W.O.D. – 5 Supermans, 5 Sit Ups, 5 Jumping Jacks, 5 Squats
Game – Mummy Madness
Mighty Mites
Warm Up – Zombie Walks & Werewof Crawls
Focus/Skill – Pumpkin Rolls & Vampire Squats (overhead)
W.O.D. – 5 Rounds: 5 Supermans, 10 Sit Ups, 15 Jumping Jacks, 20 Squats
Game – Mummy Madness
Top Dawgs
Warm Up – Band stretching, Wall Stretching, Run 400 meters
Focus/Skill – Kettle Bell Swings & Front Squats
W.O.D. 12 Minutes AMRAP: 15 Kettle Bell Swings , 10 Wall Balls, 5 Handstand Push Ups
http://www.thepaleomom.com/2012/01/recipe-barbecue-chicken-with-arugula.html
Trainer Tip of the day: Have a safe and Happy Halloween!
10.30.2013
It’s Obvious that Frankenstein is a “CrossFitter!”
Wednesday
Turbo Tots
Focus/Skill – Jump Rope
Warm Up – Tabata Sit Ups
W.O.D. – 3 Rounds: 10 Walking Lunges, 10 Jumping Jacks, 10 Squats, 10 Sit Ups
Game – Dragon Tails
Mighty Mites
Warm Up – Tabata Sit Ups
Focus/Skill – Double Unders
W.O.D. 8 Min AMRAP: 10 Walking Lunges, 20 Jumping Jacks, 10 Squats, 20 Sit Ups
Game – Dragon tails
Top Dawgs
Warm Up – Stretching & 1000 Meter Row
Focus/Skill – Bench Press and Squat w/Barbell
W.O.D. – 12 Min AMRAP: 15 Kettle Bell Swings, 10 Squats, 5 Pull Ups
broccoli-banana-muffins-with-chocolate.html
Coaches Tip – Tomorrow is Halloween–focus on the positive – you’ll get in miles of
walking! Then, make an effort to donate 3/4 of the candy you receive! Lastly, do you
have the willpower to have just ONE piece a day? I think you do!
10.29.2013
Tuesday
Turbo Tots
Focus/Skill – Box Jumps & Squats
Warm Up – 1/2 Dome Balancing & Sprinting
W.O.D. – 5 Min AMRAP: 5 Box Jumps, 5 Squats, 5 Sit Ups
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 1/2 Dome Balancing & Sprinting
Focus/Skill – Box Jumps & Squats
W.O.D. – 10 Min AMRAP 10 Box Jumps, 10 Squats, 10 Sit Ups
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Minutes Max Effort Burpees, Run 400
Focus/Skill – Box Jumps, Deadlifts
W.O.D. – Modified Morgan 3 RFT – 30 Box Jumps, 10 Deadlifts
pumpkin-gingerbread-muffins-nut.html
10.28.2013
Monday
Turbo Tots
Focus/Skill – Overhead Squat
Warm Up – 3 Rounds: 3 Forward Rolls, 10 Jumping Jacks
W.O.D. – AMRAP 5 Minutes: 5 Overhead Squats, 5 Push Ups, 5 Sit Ups, 5 Jumping Lunges
Game – Musical Medicine Ball
Mighty Mites
Warm Up – 5 Rounds: 3 Forward Rolls, 20 Jumping Jacks & Tabata Jump Rope
Focus/Skill – Overhead Squat
W.O.D. – AMRAP 8 Minutes: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups, 10 Jumping Lunges
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Foam Roller & Run 800 Meters
Focus/Skill – Thrusters & Pull Ups
W.O.D. – Fran
Chocolate Hazelnut Zucchini Cupcakes
http://www.thepaleomom.com/2013/09/chocolate-hazelnut-zucchini-cupcakes.html
Coaches Tip of the Day – It’s getting COLD outside, make sure you
stretch and get your body warmed up before you jump into any
workout or exercise!
10.27.2013
SUNDAY
Turbo Tots
Focus/Skill – Overhead Squats & Push Press
Warm Up – Forward Rolls & Push Press
WOD – 5 Overhead Squats, 5 Push Ups, 5 Sit Ups w/Ab mat
Game – Hot Potato
Mighty Mites
Warm Up – 3 Rounds: 3 Forward Rolls, 5 Push Press
Focus Skill – Overhead Squat & Push Press
WOD – 7 Min AMRAP: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups with Ab Mat
Game – Hot Potato
Top Dawgs
Warm Up – Run 1 Mile
Focus/Skill – Air Squats
WOD – in teams of 2
150 Wall Balls
100 Burpees
150 Wall Balls
10.26.2013
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