Forging the Future of Fitness

Archive for January, 2014

2.1.2014

Saturday

Turbo Tots

Focus/Skill – Deadlifts

Warm Up – Running Drills

WOD – 2 Rounds 10 Burpees, 10 Overhead Squats, 10 Deadlifts

Game – Dodgeball

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Deadlifts & Overhead Squats

WOD – 8 Min AMRAP 10 Burpees, 10 Overhead Squats, 10 Deadlifts

Game – Dodgeball

Top Dawgs

Warm Up – Foam Roll

Strength – Deadlifts 5@ 40% 5@50% 3@60% 5@65% 5@75% Max Reps @85%

WOD – Burpee Long Jump 100Ft (No forward progress on Burpee)

Run 200 Meters

Overhead Lunge 100 Ft (45/25)

Run 400 Meters

Farmer Carry 200 Meters (2 of 45/25)

Run 400 Meters

Overhead Lunge 100 Ft

Run 200 Meters

Burpee Long Jump 100 Ft

 


1.30.2014

Thursday

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – Speed Ladder

WOD – 2 Rounds – 10 Box Jumps, 10 Overhead Squats

Game – Dragon Tails

Mighty Mites

Warm Up – Speed Ladder & Running Drills

Focus/Skill – Squat & Overhead Squat

WOD – 8 Min AMRAP

10 Box Jumps

10 Overhead Squat

Game – Dragon Tails

Top Dawgs

Warm Up – Run or Row 400 meters, then:

3 Rounds

200M

5 Snatch

5 Ring Rows

Strength – Snatch (full) work to 3×3 @80% of 1RM

WOD – “Nancy” 3 RFT

400M Run

15 OHS 9


1.29.2014

Wednesday

Turbo Tots

Focus/Skill – Stones (4#  Medicine Ball)

Warm Up – 20 Jumping Jacks, 10 Burpees

WOD – 2 Minutes of Jump Rope Singles 1 Minute of Air Aquats

Game – Dodgeball

Mighty Mites

Warm Up – 20 Jumping Jacks, 20 Burpees, 20 Air Squats

Focus/Skill – Stones (8-14# medicine ball)

WOD – 2 Minutes of Jump Rope, 1 Minute Rest, 2 Minutes of Air Squats, 1 Minute of Rest – 2 Rounds

Game – Dodgeball

Top Dawgs

3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

Overhead Squat with PVC Pipe
Sit-up
Back-extension
Pull-up
Dip

Strength – Stones & Tires 5 sets of 6 each

WOD – 8 RFT

20 Double Unders

20 Walking Lunges


1.28.2014

Tuesday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Running Drills

WOD – 3 Rounds: 5 Clean & Jerk, 5 Burpees, 5 Squats

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Squat & Front Squat

WOD – 10 Min AMRAP 5 Clean & Jerk, 5 Burpees, 5 Squats

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 3 Sets:

10 Overhead Squats

5 Burpees

Strength – Shoulder Press

WOD – The Chief – 5 Rounds –  3 Minutes Each

3 Power Cleans

6 Push Ups

9 Air Squats

1 Minute Rest

http://everydaypaleo.com/school-lunch-ideas/


1.27.2014

Monday

Turbo Tots

Focus/Skill – Squat & Back Squat

Warm up – 5 Pull Ups, 5 Push Ups, 5 Air Squats

WOD – 2 Rounds: 5 Ring Rows, 5 KB Swings

Game – Dodgeball

Mighty Mites

Warm Up – 10 Pull Ups, 10 H.R. Push Ups, 10 Air Squats

Focus/Skill – Squat & Back Squat

WOD – 6 RFT

5 Ring Rows, 5 Box Jumps, 5 Air Squats

Game – Dodgeball

Top Dawgs

Warm Up – Row 500, Run 400M

3 Rounds: 5 Scapula Pull Ups, 5 Push Ups, 10 Air Squats

Focus/Skill – Front Squat

WOD – 12 Min AMRAP

5 Ring Dips

3 Strict Pull Ups

1 Wall Climb

Healthy Fries!

oven-baked-sweet-potato-fries


1.25.2014

Saturday

Turbo Tots

Focus/Skill – Squat & Power Snatch

Warm Up – Hurdles

WOD – 2 Rounds: 10 Jump Rope Singles, 10 Power Snatches

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Hurdles

Focus/Skill – Squat & Power Snatch

WOD – 8 Min AMRAP: 30 Jump Rope Singles 10 Power Snatches

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – Run 400 M & Burgner Warm Up

Strength – Power Snatch work to a 1 RM

WOD – Open 11.1

10 Min AMRAP

30 Double Unders

15 Power Snatch

40daysofglutenfreelunche/

lunch1


1.23.2014

Thursday

Turbo Tots

Focus/Skill – Push Ups & Hand Release Push Ups

Warm Up – Burpee Tag

WOD – 3 Rounds:  5 Ground to Overhead, 5 Burpees, 5 Jumping Jacks

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Burpee Tag

Focus/Skill – Ground to Overhead, Push Ups & Hand Release Push Ups

WOD – 10 Min AMRAP: 7 Ground to Overhead, 7 Push Ups, 7 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Warm Up: run 400 Meters, 20 Burpees, Sprint 200 Meters, 10 Burpees
Focus/Skill – Deadlifts
Conditioning: 15 Ground to Overhead
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups
Kelly Brozyna's Chocolate Pie + Raw Graham Cracker Crust by Michelle Tam http://nomnompaleo.com

1.22.2014

Wednesday

Turbo Tots

Focus/Skill – Squats & Thrusters

Warm Up – Running

WOD – 2 Rounds – 6 lateral box jumps, 6 thrusters, 6 T2B

Game – Dragon Tails

Mighty Mites

Warm Up – Running

Focus/Skill – Squats & Thrusters

WOD – 8 Min Amrap 6 Lateral box jumps, 6 thrusters, 6 Toes 2 bar

Game – Dragon tails

Top Dawgs

Warm Up: Run 400 Meters
6min AMRAP
6 Bar Thrusters
8 Burpee over bar
Strength: Squat & thrusters
Conditioning:  three rounds each
10 x Lateral  Box  Jumps (24″/20)
15 x Thrusters
20 x Knees to Elbows
http://nomnompaleo.com/  Cracklin Chicen!
Cracklin' Chicken by Michelle Tam http://nomnompaleo.com

1.21.2014

Tuesday

Turbo Tots

Focus/Skill – Rope Climbs

Warm Up – Box Jumps and Burpees

WOD – 3 Rounds: 10 Jump Ropes, 10 Push Ups, 10 Sit Ups

Game – Dodgeball

Mighty Mites

Warm Up – Box Jumps & Burpees

Focus/Skill – Rope Climbs

WOD – 5 Rounds: 20 Jump Rope Singles, 10 Push Ups, 10 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up: Run 400 M  AND 3 Rounds: 2 Rope Climbs & 10 HR Push Ups
Strength: Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Conditioning: Four rounds for time of:
10  Pull-Ups
20 Kettlebell Swings
30 Sit-Ups
40 Jump Rope Singles or 20 Double Unders

http://nomnompaleo.com/post/30267255011/a-week-of-paleo-school-lunches-part-1-of-5

image


1.20.2014

Happy Martin Luther King Day, classes will go on as regularly scheduled!

January Jumpstart: Week Three by Michelle Tam http://nomnompaleo.com

January Jumpstart: Week Three by Michelle Tam http://nomnompaleo.com

Turbo Tots

FocusSkill – Clean & Jerk
Warm Up – Bear Crawls
WOD – 3 Rounds: 5 Squats, 5 Clean & Jerks, 5 Push Ups
Game – Musical Medicine Ball

Mighty Mites

Warm Up – Bear Crawls & Inch Worms
Focus/Skill – Clean & Jer
WOD – 7 Min AMRAP 5 Overhead Squats, 5 Clean & Jerks, 5 Hand Release Push Ups
Game – Musical Medicine Ball

Top Dawgs

Warm Up: Row 750Meters, Run 400 Meters & Shoulder Mobility
Focus/Skill – Clean & Jerksk
WOD – For Max Reps
3 Minutes of Box Jumps
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters
Foam Roll Out time!
Cinnamon and Coconut Pancakes – a tasty post CrossFit workout treat!
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1.18.2014

Saturday

Turbo Tots

Focus/Skill – Box Jumps

Warm Up – Speed Ladders

WOD – 3 Rounds for time: 5 Box Jumps, 5 Goblet Squats, 5 Push Ups

Game – Free Rope Climb Time

Mighty Mites

Warm Up – Speed Ladders & Burpees

Focus/Skill – Box Jump Progression & Pull Ups

WOD – 10 Min AMRAP: 5 Box Jumps, 5 Goblet Squats, 5 Push Ups

Game – Free Rope Climb Time

Top Dawgs

Warm Up: 3 Rounds
10 Deadlifts, 10 Burpee Over Bar, 10 Box Jumps
Strength – Snatch
WOD  15 Min AMRAP
10 Goblet Squats
10 Box Jump-Overs
10 Hand-Release Push-Ups

1.16.2014

Thursday

Turbo Tots

Focus/Skill – Squat & Jumping Pull Ups

Warm Up – Tabata Squats

WOD – Mini Modified Elizabeth – 10-7-5 Power Cleans & Push Ups

Game – Dragon Tails

Mighty Mites

Warm Up – Tabata Squats & Tabata Push Ups

Focus/Skill – Ring Dips & Cleans

WOD – Elizabeth 21-15-9 Cleans (or Power Cleans) and Ring Dips

Game – Dragon Tails

Top Dawgs

Warm Up – Run 400 Meters &
Virtual Fran 21-15-9
Jumping Pull Ups
Bar Thrusters
Focus/Skill – Cleans & Power Cleans
Conditioning:
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips

1.15.2014

 

Wednesday

Turbo Tots

Focus/Skill – Lunges & Pull Ups

Warm Up – 30 Burpees

WOD – 2 Rounds: 20 Walking Lunges, 20 Sit ups

Game – Dodgeball

Mighty Mites

Warm Up – 40 Burpees

Focus/Skill – Lunges & Pull Ups

WOD – 4 Rounds for Time:

20 Walking lunges, 20 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up: Row 500M & Tabata Abs
Focus/Skill –   Lunges & Pull Ups
WOD – For time:
40 Wall Ball
20 Pull-Ups
30 Wall Ball
15 Pull-Ups
20 Wall Ball
10 Pull-Ups
10 Wall Ball
5 Pull-Ups

1.14.2014

Tuesday

Turbo Tots

Focus/Skill – HSPU & Squat

Warm Up – Dynamic Bands

WOD – 3 RFT 5 KB Swings, 5 Burpees, 5 Squats

Game – Dragon Tails

Mighty Mites

Warm Up – Dynamic Bands

Focus/Skill – HSPU, KB Swings & Squats

WOD – 8 Min AMRAP: 10 KB Swings, 10 Burpees, 10 Squats

Game – Dragon Tails

Top Dawgs

Warm Up: Dynamic Bands & Banded Good Mornings

Focus/Skill – Deadlift & HSPU
WOD – For Time:
40 Kettlebelll Swings
20 Burpees
400 Meter Run
30 Kettlebell Swings
15 Burpees
200 Meter Run
20 Kettlebell Swings
10 Burpees
100 Meter Sprint

1.13.2014

Monday

Turbo Tots

Focus/Skill – Press and Push Press

Warm Up – Running

WOD – 3 Rounds: 5 Burpees, 5 Squats, 5 Push Press

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Running

Focus/Skill – Press & Push Press

WOD – 7 Min AMRAP: 10 Burpees, 10 Squats, 10 Push Press

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 7min Amrap: 200m Run, 5 Burpees, 10 HSPU
Focus/Skill – Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds
WOD – Three rounds for time of:
12 Hang Power Cleans
12 Shoulder to Overhead
30 Singles

1.11.2014

CrossFit Makes Exercising Cool!

Saturday

Turbo Tots

Focus/Skill – Rope Climbs

Warm Up – Tabata Sit Ups

WOD – 3 Rounds: 5 HSPU (on the box) 5 Burpees

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Tabata Sit Ups, 2 Rounds: 10 Squats, 10 Jumping Jacks

Focus/Skill – Walking Lunges & Rope Climbs

WOD – 8 Min AMRAP: 5 HSPU, 5 Burpees, 10 Walking Lunges

Game – Musical Medicine Ball

Top Dawgs

Warm up: Tabata Weighted Sit Ups
Focus/Skill:
Rope Climbs, Squats & Overhead Squats
WOD – “The Six”
6 rounds
6 handstand push ups
6 thrusters
6 Knees to elbows
6 Burpees
6 Kettlebell swings
6 Pull-ups

1.9.2014

Thursday

Turbo Tots

Focus/Skill – Squat & Snatch

Warm Up – 2 Rounds: 5 Kettlebell Swings 5 Box Jumps

WOD – 3 Min AMRAP: 5 Toes to Bar, 5 Jumping Jacks, 5 Squats

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 8 Min AMRAP: 5 Toes to Bar, 10 Jumping Jacks, 15 Squats

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – Row 1000M
Focus/Skill – Snatch & Overhead Squats, then:
3 Rounds of 1 Snatch + 2 Overhead Squats
Rest 2-3 minutes between rounds
WOD – Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

 


1.8.2014

Wednesday

Turbo Tots

Focus/Skill – Squat & Back Squat

Warm Up – Bear Crawls & Soldier Kicks

WOD – 3 Rounds: 10 Toes to Bar & 10 Walking Lunges

Game – Dodgeball

Mighty Mites

Warm Up – Bear Crawls, Soldier Kicks & Burpees

Focus/Skill – Squat & Back Squat

WOD – 8 Min AMRAP: 10 Toes to Bar, 10 Walking Lunges, 10 Push Ups

Game – Dodgeball

Top Dawgs

Warm Up – Row 500 M Run 400 M

Focus/Skill – Squat & Back Squat
Five sets of:
Back Squat x 5 reps

Rest 2-3 minutes between sets
WOD – Three rounds for time of:
30 Walking Lunges
30 T2B
400 Meter Run

1.7.2014

Tuesday

Turbo Tots

Focus/Skill – Clean & Jerk

Warm Up – Shuttle Run

WOD – 3 Rounds 5 Burpees 5 Sit Ups, 5 Push  Ups

Game – Dodgeball

Mighty Mites

Warm Up – Shuttle Run

Focus/Skill – Clean & Jerk

WOD – 10 min AMRAP 5 Burpees, 5 Sit Ups, 5 Push Ups

Game – Dodgeball

Top Dawgs

Warm Up – Row 750 Meters

Focus/SKill – Clean & Jerk

WOD – 8 Min AMRAP:
7 Burpees
10  Shoulder to Overhead
15 Pull-Ups

1.6.2014

Monday

Turbo Tots

Focus/Skill – Squat & Thrusters

Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Burpees

WOD – 3 Rounds:  5 Thrusters, 5 Push Ups

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Rounds: 10 jumping Jacks, 10 Burpees

Focus/Skill – Squat & Thrusters

WOD – 8 Min AMRAP 10 Thrusters, 10 Pull Ups

Game – Dragon Tails

Top Dawgs

Micro Fran

16-8-4
Thrusters 
Pull ups
+
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Res

1.4.2014

Saturday

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – Shuttle Run Drills

WOD – 3 Rounds: 5 Box Jumps 5 Burpees 5 Overhead Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run Drills

Focus/Skill – Squat & Overhead Squat

WOD – 10 Min AMRAP 5 Box Jumps 5 Burpees 5 Overhead Squats

Game – Musical Medicine Ball & Rope Climbs

Top Dawgs

Warm Up – Run 400M 1 Min Burpees Sprint 200M 1 Min Burpees

Focus/Skill – Squats

WOD – 15 Min AMRAP 10 Box Jumps, 10 Burpees 10 Overhead Squats 22#


1.2.2014

Thursday

Turbo Tots

Focus/Skill – Squat & Box Jumps

Warm Up – 2 Rounds: 10 Burpees, 10 Squats

WOD – 3 Rounds: Box Jump Progression, 5 Push Ups, 5 Sit Ups

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Rounds: 10 Burpees, 10 Squats

Focus/Skill – Squats & Box Jumps

WOD – 8 Min AMRAP Box Jump Progression, 1 Rope Climb, 5 Push Ups, 5 Sit Ups

Game – Dragon Tails

Top Dawgs

Warm Up – 5 minutes of Cindy 5 Pull Ups, 10 Push Ups, 15 Air Squats

Focus/Skill – Squat & Back Squat

WOD – 10 Min AMRAP 10 Box Jumps, 5 Back Squats, 10 Sit Ups