Forging the Future of Fitness

Archive for February, 2014

3.1.2014

2212014 015Josh D. CrossFit Teen

Mighty Mites

Warm Up – Tabata Abs

Focus/Skill – Thrusters

WOD – 7 Min AMRAP – 5 Knees to Elbows (on back), 5 Burpees, 5 Squats

Extra Work – Pull Up Progression

Game – Musical Medicine Ball

Top Dawgs

Warm Up:

3 rounds

5 thrusters

10 sit ups

5 good mornings

Skill/Strength to max load:

Push Press

Conditioning:

5 rounds for time:

5 Handstand Push Up

5Thrusters 115/75

5 Knees to Elbows

5 Deadlift 225/155

5 Burpees

5 kettlebell swings

5 Pull Ups


2.27.2014

Thursday

Mighty Mites

Warm Up – Row 500 Meters

Focus/Skill- Box Jumps & Hand Stand Push Ups

WOD – 8 Min AMRAP

10 Box Jumps

5 Hand Stand Push Ups

5 Burpees

Skill Work- Tabata Abs

Game – Dragon Tails

Top Dawgs

Warm Up:

Dynamic Bands

Strength:

Clean & Jerk

Conditioning:

3 Rounds

4 Minute AMRAP

5 Burpees

10 Wall Balls

15 Box Jumps 24/20

2 Minute Break


2.26.2014

Wednesday

Mighty Mites

Warm Up – Running

Focus/Skill – Squats, Good Mornings, Shoulder Press

WOD – 8 Min AMRAP

5 Burpees, 7 Squats, 9 Jumping Jacks

Game – Dodgeball

Bonus Pull Up Work

Top Dawgs

Warm Up:

3 Rounds

10 Squats

8  Banded Good Mornings

6 Shoulder Press

Conditioning:

CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep


2.25.2014

pics thru 2192014 034

CrossFit Kids dancing away!

Tuesday

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Front Squat & Thrusters

WOD – 3 Rounds for time:

10 Air Squats

3 Wall Climbs

Top Dawgs

Front Squat 7×1   1 Rep Max

Conditioning:

6 Rounds for time:

2 Muscle Ups

3 Wall Climbs

20 Double Unders


2.24.2014

2212014 001Monday

Turbo Tots

Focus/Skill – Clean & Push Press

Warm Up – 3 Minutes of Jump Rope

WOD – 2 Rounds: 5 Squats, 5 Push Press

Game – Free Play

Mighty Mites

Warm Up – 5 Minutes Jump Rope

Focus/Skill – Squat, Front Squat, Push Press

WOD – 8 Min AMRAP: 10 Front Squats, 7 Push Press, 5 Power Cleans

Top Dawgs

Warm Up:

4 Rounds

50 Jump Rope Singles

10 Hurdles

Speed:

10 x 60 M Sprints

Conditioning:

“The Bear Complex”
5 rounds:
7 cycles of:
Power Clean
Front Squat
Push press
Back Squat
Push Press


2.22.2014

2212014 008

Saturday

Mighty Mites

Warm Up – 3 Minute Jump Rope & Running Drills

Focus/Skill – Handstand Push Ups, Pistols

WOD – 8 Min AMRAP

5 HSPU

10 Squats

16 Pistols

Top Dawgs

Warm Up:

3 Rounds

200M Run

10 Squats

5 Dive Bombers

Conditioning:

Mary

20 Min AMRAP (as many rounds as possible)

5 Handstand Push Ups

10 Pistols

15 Pull Ups


2.20.2014

pics thru 2192014 018

Thursday

Turbo Tots

Focus/Skill – Squat & Push Press

Warm Up – Running

WOD – 2 Rounds: 5 Push Ups, 5 Burpees, 5 Sit ups

Game – Dodgeball

Mighty Mites

Warm Up – Running

Focus/Skill – Squat & Push Press

WOD – 8 Min AMRAP 10 Push Ups, 10 Burpees, 10 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up :

4 Rounds

6 Push Press 45/33

6 Snatch Balance 45/33

6 Back Squat 45/33

Strength:

Push Ups –  3 Sets of  6

Tempo 3,2,1,0

(down 3,  bottom hold 2 , up 1 ,  top hold 0)

Conditioning:

2 Rounds

1  1/2 minutes each exercise with 1 minute break

Wall Ball 20/14

Row For Calories

Kettle Bell Swings 53/35

Ground to Overhead  75/53

Burpees