Forging the Future of Fitness

Archive for January, 2014

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!
image

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