Forging the Future of Fitness

Archive for February, 2014

2.19.2014

Wednesday

Turbo Tots

Focus/Skill – Squat & Back Squat

Warm Up – Bear Crawls & Inch Worms

WOD – 2 Rounds:

5 Box Jumps

5 Grasshoppers

5 Sit Ups

Game – Dodgeball

Mighty Mites

Warm Up – Bear Crawls & Inch Worms

Focus/Skill – Squat & Back Squat

WOD – 3 Rounds

10 Box Jumps

10 Grasshoppers

10 Sit Ups

Game – Dodgeball

Top Dawgs

Strength:

Back Squat & Shoulder Press  3×5

Conditioning :

4 Rounds for Time

15 Box Jumps

20 Grasshoppers

25 Ab Mat Sit Ups


2.18.2014

Tuesday

Turbo Tots

Focus/Skill – Thrusters

Warm Up  – 2 Rounds -10 Jumping Jacks, 10 Air Squats

WOD – 3 min AMRAP

5 Thrusters

5 KB Swings

Game – Rope Swing Time!

Mighty Mites

Warm Up – 3 Rounds – 10 Jumping Jacks, 10 Air Squats

Focus/Skill – Thrusters

WOD 7 min AMRAP

10 Thrusters

10 KB Swings

Game – Rope Swing Time!

Top Dawgs

Warm Up – 4x 100M Run

Speed – 6x 200 M Sprint

Focus/Strength –  Thrusters & Deadlift

WOD – 4 RFT

15 Thrusters 95/65

15 KB Swings 53/35


2.17.2014

Monday

Turbo Tots

Focus/Skill – Squat & Clean

Warm Up – Running Drills

WOD – 3 Min AMRAP

6 Burpees

8 Box Jumps

10 Wall Balls

Mighty Mites

Warm Up – Running Drills & Pull Ups

Focus/Skill – Squats & Cleans

WOD – 6 Min AMRAP

6 Burpees

8 Box Jumps

10 Wall Balls

Top Dawgs

Warm Up – Run 400M Row 500M

Strength: Build to 1 rm Clean

Conditioning – 12 Min AMRAP
6 Burpees
8 Box Jumps (24/20)
10 Wall Balls (20/14)

2.15.2014

end of jan 2014 to feb 3 007

Saturday

Turbo Tots

Focus/Skill – Pull Ups

Warm Up – Running Drills & Balancing on 1/2 Dome

WOD – 2 Rounds – 10 Push Ups 10 Pull Ups

Game – Dodgeball

Mighty Mites

Warm Up – Running Drills & Balancing on 1/2 Dome

Focus/Skill – Pull Ups & Ring Dips

WOD – 8 Min AMRAP  10 Push Ups, 10 Pull Ups, 10 Overhead Squats

Game – Dodgeball

Top Dawgs

Warm Up – Shoulder Openers – PVC & Bands

Strength – Try to PR Pull Ups and Dips.  Do 2x warm up sets, then max

WOD – Alternate for total 200 reps for time:

Tabata Wall Balls

Tabata Burpees

 20 Min Time Cap


2.13.2014

thru 2 11 2014 091

Thursday

Turbo Tots

Focus/Skill – Good Mornings

Warm Up – Tabata Abs

WOD – 3 RFT 10 Good Mornings, 10 Air Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Tabata Abs

Focus/Skill – Good Mornings & V Ups

WOD – 8 Min AMRAP 10 V Ups, 10 Good Mornings, 10 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Foam Roll & Stretching

Strength – Back Squat  work to 1 RM

WOD – 3 Rounds for Time – (short Michael)

400M run

30  V Ups

30 Good Mornings

TOMORROW:


2.12.2014

thru 2 11 2014 001

Wednesday

Turbo Tots

Focus/Skill – Squats & Thrusters

Warm Up – Bear Crawl & Soldier Kicks

WOD – 3 Rounds –

5 KB Swings, 10 Sit ups

Game – Dodgeball

Mighty Mites

Warm Up – Bear Crawls & Solider Kicks

Focus/Skill – Squat & Thrusters

WOD – 10 Min AMRAP 10 KB Swings, 10 Air Squats, 10 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up – 3 Rounds 200M run,  10 Thrusters,  5 Burpees

Strength – Thrusters

WOD

50- Wall Balls 20/14

50 – Kettle Bell Swing 53/35

50 – Sit Ups

Run 1 Hill Mile

25 – Wall Balls 20/14

25 – Kettle Bell Swing 53/35

25 – Sit Ups


2.11.2014

Get the athletic edge in your sport of choice!  CrossFit Teens!!

Tuesday

Turbo Tots

Focus/Skill – Snatch

Warm Up – Running

WOD – Isabel – 30 Snatches for Time

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Running

Focus/Skill – Snatch

WOD – Isabel – 30 Snatches for Time

Game – Duck, Duck Goose

Free Time – Pull ups and Rings

Top Dawgs

Warm Up – Run 400M & Burgner Warm up

Snatches – working to 1 rep Max

WOD – Isabel – 30 Snatches for Time