11.30.13
Saturday
Turbo Tots
Warm Up – Soldier Kicks
Focus/Skill – Clean & Jerk
WOD – 2 Rounds: 10 Clean & Jerks, 10 Burpees
Game – Musical Medicine Ball
Mighty Mites
Focus/Skill – Clean & Jerk, Squat
Warm Up – Soldier Kicks & Bear Crawls
WOD – 9 Min AMRAP 5 Clean & Jerks, 5 Burpees, 5 Squats, 5 Push Ups
Game – Coach Says
Top Dawgs
Warm Up:Run 400 Meters & 3 Rounds:
5-10 Banded Good Mornings
5-10 Dead Hang Pull Ups
5-10 Strict Press
Focus/Skill – Snatch
WOD – Complete 3 rounds for time of:
25 Double unders
20 DB snatch, alternating
15 Burpees
10 Handstand push ups
11.27.13
There will not be CrossFit Kids/Teens Classes on Thanksgiving
Wednesday
Turbo Tots
Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Push Ups
Focus/Skill – Squat, Front Squat
WOD – 3 Rounds: 10 Front Squats, 10 Burpees, 10 Sit Ups
Game – Duck, Duck, Turkey
Mighty Mites
Focus/Skill – Squat, Front Squat, Rope Climbs
Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Push Ups
WOD – 10 Min AMRAP: 10 Front Squats, 10 Burpees, 10 Sit Ups
Game – Duck, Duck, Turkey
Top Dawgs
Warm Up – Dynamic Bands & Tabata Abs
Focus/Skill – Deadlifts & Back Squats
WOD – Against a 12 Minute Clock:
30 Front Squats 25 Burpees, 30 Back Squats, 25 Burpees, ME Jumping Lunges
11.26.13
There will not be CrossFit Kids/Teens Classes on Thanksgiving.
Tuesday
Turbo Tots
Warm Up – Bear Crawls
Focus/Skill – Pistols & Thrusters
WOD – 3 Rounds: 5 thrusters, 10 Pistols 5 each leg, 5 Push Ups
Game – Coach Says
Mighty Mites
Focus/Skill – Pistols & Thrusters
Warm Up – Bear Crawls & Soldier Kicks
WOD – 8 Min AMRAP: 5 Thrusters, 10 Pistols 5 each leg, 5 Push Ups, 5 Pull Ups
Game- Coach Says
Top Dawgs
Warm Up – Row 400M, 10 Good Mornings, 10 Thrusters
Focus/Skill – Clean & Split Jerk
WOD -3 Rounds: Run 400m Pull Ups 15 Pistols
http://www.carmeneatjoy.com/2012/11/09/460/
11.25.13
Monday
Turbo Tots
Warm Up – Soldier Kicks
Focus/Skill – Clean & Jerk
WOD – 2 Rounds: 10 Clean & Jerks, 10 Burpees
Game – Coach Says
Mighty Mites
Focus/Skill – Clean & Jerk, Squat
Warm Up – Soldier Kicks & Bear Crawls
WOD – 9 Min AMRAP 5 Clean & Jerks, 5 Burpees, 5 Squats, 5 Push Ups
Game – Coach Says
Top Dawgs
Warm Up:Run 400 Meters & 3 Rounds:
5-10 Banded Good Mornings
5-10 Dead Hang Pull Ups
5-10 Strict Press
Focus/Skill – Snatch
WOD – Complete 3 rounds for time of:
25 Double unders
20 DB snatch, alternating
15 Burpees
10 Handstand push ups
11.23.13
Saturday
Turbo Tots
Warm Up – Grasshoppers
Focus/Skill – 3# Dumbell thrusters
WOD – 3 Rounds: 10 Thrusters, 10 Push Ups
Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups
Mighty Mites
Focus/Skill – Thrusters, Handstand PushUps
Warm Up – Grasshoppers & Bear Crawls
WOD – 7 Min Amrap: 10 Thrusters, 10 Push Ups, 10 Sit Ups
Game – Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups
Top Dawgs
11.21.13
Thursday
Turbo Tots
Warn Up – 20 Burpees 20 Sit-Ups
Focus/Skill – Overhead Squats, Clean & Jerks
WOD – Grace
Game – Duck, Duck, Goose
Mighty Mites
Focus/Skill – Overhead Squats, Clean & Jerks
Warm Up – 2 Rounds: 20 Burpees, 20 Sit- Ups
WOD – Grace
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Rounds: Run 200m, 20 Air Squats, 10 Pull Ups
Focus/Skill – Back Sqaut & Front Squat
WOD – 10 Min AMRAP – 10 Toes to bar, Run 200M
11.20.13
Wednesday
Turbo Tots
Warm Up – Bear Crawls
Focus/Skill – Wall Balls
WOD – 3 Rounds: 5 Wall Balls, 5 Ring Pulls Ups, 30 second Plank
Game – Musical Medicine Ball
Mighty Mites
Focus/Skill – Wall Balls, Thrusters
Warm Up – Running & Bear Crawls
WOD – 10 Min AMRAP: 10 Wall Balls, 10 Box Jumps, 10 Push Ups
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Row 500M & Foam Roll
Focus/Skill – Clean and Jerk
WOD – Against an 8 min Clock: 30 HSPU, 20 Burpee Pull Ups, ME Double Unders
11.19.13
Tuesday
Turbo Tots
Warm Up – Tabata Air Squats
Focus/Skill – Squat & Snatch
WOD – 3 Rounds: 2 Forward Rolls, 4 Lunges, 6 Sit Ups, 8 Jumping Jacks
Game – Dragon Tails
Mighty Mites
Focus/Skill – Squat, Snatch
Warm Up – Tabata Air Squats
WOD – 9 min AMRAP – 10 lunges, 12 Sit Ups, 14 Jumping Jacks, 2 forward rolls
Game – Dragon Tails
Top Dawgs
Warm Up – run 800 & 3min AMRAP: 8 Ring Dips, 16 KB Swings
Focus/Skill – Snatch, Back Squat
WOD – 3 Rounds for time: 30 KB Snatches (15L 15R)
20 Pistols (10 L 10R)
Run 200m
banana-and-apple-macadamia-paleo-muffins/
11.18.13
Monday
Turbo Tots
Warm Up – Burpees & Shuttle Run
Focus/Skill – Deadlift & Pull Ups
WOD – 4 Rounds: 5 Deadlifts, 4 Lunges, 3 Sit Ups
Game – Coach Says
Mighty Mites
Focus/Skill – Deadlift & Pull Ups
Warm Up – 4 Rounds: 10 Burpees, Shuttle Run between cones
WOD – 10 Min AMRAP: 10 Deadlifts, 10 Lunges, 10 Sit Ups
Game – Coach Says
Top Dawgs
Warm Up – 3 Rounds: 5 Banded Good Mornings, 10 Deadlifts, 5 Strict Press
Focus/Skill – Squat, Front Squat
WOD – 50 Deadlifts, 40 Wall Balls, 30 Double Unders, 20 Burpees, 10 Thrusters
11.16.13
Saturday
Turbo Tots
Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Lunges
Focus/Skill – Push Ups & Squats
WOD – 3 Rounds: 10 Burpees, 10 Push Ups, 10 Sit Ups
Game – Musical Medicine Ball
Mighty Mites
Focus/Skill – Push Ups, Squats, Overhead Squats
Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Lunges
WOD – 9 Min AMRAP: 10 Burpees, 10 Push Ups, 10 Sit Ups
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Run or Row 400 Meters, Tabata Sit Ups
Focus/Skill – Squat, Front Squat, Overhead Squat
WOD – 10 Min AMRAP: 15 Box Jumps, 10 Squats, 5 Pull Ups
11.14.13
Thursday
Turbo Tots
Warm Up – Walking Lunges
Focus/Skill – Overhead Squats & Push Press
WOD – 4 min AMRAP: 2 forward rolls, 5 air squats, bear crawls
Game – Coach Says
Mighty Mites
Focus/Skill – Squat, Overhead Squat & Push Press
Warm Up – Walking lunges
WOD – 8 Min AMRAP: 2 forward rolls, 5 air squats, 10 burpees
Game – Coach Says
Top Dawg
11.13.13
Wednesday
Turbo Tots
Warm Up – Soldier kicks
Focus/Skill – Squat, Front Squat
WOD – 3 Rounds: 10 Box Jumps, 10 Front Squats. 10 Jumping Jacks
Game – Dragon Tails
Mighty Mites
Focus/Skill – Squat, Front Squat, Overhead Squat
Warm Up – Solider Kicks and Bear Crawls
WOD – 10 Min AMRAP: 10 box Jumps, 10 front Squats, 10 Jumping Jacks, 30 second Plank
Game – Dragon Tails
Top Dawgs
Franklin P. Adams
11.12.13
Tuesday
Turbo Tots
Warm Up – Tabata Sit Ups
Focus/Skill – Squat & Overhead Squat
WOD – 3 Rounds: 3 forward rolls, 10 Squats, bear crawls
Game – Duck, Duck, Goose
Mighty Mites
Focus/Skill – Squat, Overhead Squat & Pull Ups
WOD – 7 Min AMRAP: 2 forward rolls, 10 Squats, bear crawls, 5 Push Ups
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Rounds: Run 100m & 10 Bar Thrusters
-Sam Snead
11.11.13
Monday
Today we give thanks to our Veterans. Thank you for all you have done and continue to do for this country!
Turbo Tots
Mighty Mites
Top Dawgs
11.9.2013
Saturday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – 2 Rounds- 10 Air Squats, 10 Burpees
WOD – 4 Min AMRAP: 5 Box Jumps, 5 Push Ups, 5 Sit Ups
Game – Coach Says
Mighty Mites
Warm Up – 4 Rounds – 15 Air Squats, 15 Burpees
Focus/Skill – Squat & Front Squat
WOD – 8 Min AMRAP: 10 Box Jumps, 10 Push Ups, 10 Sit Ups
Game – Coach Says
Top Dawgs
Warm Up – 800 Meter Run, 500 Meter Row
Focus/Skill – Deadlift & Box Jumps
WOD – 10 Min AMRAP: 10 Deadlifts, 15 Box Jumps
“breaded” chicken thighs http://www.thefoodee.com/recipe/5254/
11.7.2013
Thursday
Turbo Tots
Focus/Skill – Overhead Squats
Warm Up – Tabata Sprints
WOD – 3 Min AMRAP: 5 overhead Squats, 7 Ring Pull Ups
Game – Hot Potato
Mighty Mites
Warm Up – Tabata Sprints
Focus/Skill – Overhead Squats
WOD – 8 min AMRAP 7 Overhead Squats, Pull Ups
Game – Hot Potato
Top Dawgs
Warm Up – 800 M Run, Tabata Abs
Focus/Skill – Overhead Squats, Back Squats
WOD – 7 Rounds for Time: 7 Overhead Squats & 7 Toes to bar
grain-free-dark-chocolate-cherry-scones
11.6.2013
Wednesday
Turbo Tots
Focus/SKill – Jump Rope, Clean & jerk
Warm Up – 3 Rounds: 3 Forward Rolls, 20 Jumping Jacks
WOD – Grace
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 4 Rounds: 3 Forward Rolls, 10 Push Ups, 20 Jumping Jacks
Focus/Skill – Clean & Jerk, Jump Rope – Double Unders
WOD – Grace
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 3 Rounds for time: 10 wall balls, 20 Double Unders
Focus/Skill – Push Press, Thrusters
WOD – “Jackie” 1000 m row, 50 thrusters, 30 pull ups
11.5.2013
Tuesday
Turbo Tots
Focus/Skill – Push Press
Warm Up – Tabata Sit Ups
WOD – 2 Rounds: 5 Push Press, 10 Burpees
Game – Dragon Tails
Mighty Mites
Warm Up – Tabata Sit Ups
Focus/Skill – Push Press
WOD – 7 Min AMRAP: 5 Push Press, 10 Burpees
Game – Dragon Tails
Top Dawgs
Warm Up – Run 400M, Tabata Abs- Flutter Kicks
Focus/Skill – Back Squats & deadlifts
WOD – 12 min AMRAP: 5 Deadlift , 7 Burpees, 9 Wall Ball
11.4.2013
Monday
Turbo Tots
Focus/Skill – Squats & Overhead Squats
Warm Up – 2 Rounds 10 Burpees 10 Sit Ups
WOD – Tabata Air Squat & Tabata Abs
Game – Musical Medicine Ball – lunge walk, hop, walk backwards, brisk walk forward
Mighty Mites
Warm Up – 3 Rounds 10 Burpees Sprint between cones twice
Focus/Skill – Squat, Overhead Squats, Rope Climbs
WOD – Mini Tabata This: Tabata Air Squats & rest 1 min. Tabata Pull Ups & rest 1 min, Tabata Plank
Game – Musical Medicine Ball – lunge walk, hop, walk backwards, brisk walk forward
Top Dawgs
Warm Up – 4 Rounds for time: 7 Burpees, Run 100m
Focus/Skill – Clean & Jerk
WOD – “Tabata This” Tabata Air Squats, rest 1 min; Tabata Pull Ups, Rest 1 Min, Tabata Push Ups, Rest 1 Min, Tabata Sit Ups
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