Forging the Future of Fitness

Archive for March, 2014

4.1.2014

Tuesday

Mighty Mites

Warm Up – Farmers Carry, Bear Crawls, Inch Worms

Skill – Squats, Front Squats & Handstand Push Ups

WOD – 5 Rounds

10 Front Squats with PVC Pipe

10 Burpees

10 Sit Ups

Game – Free play on the rings!

Top Dawgs

Warm Up – Run 400 Meters

Strength –

CrossFit Total

Best of all Three:  Back Squat, Strict Press & Deadlift

Conditioning –

7 Min AMRAP

All exercises at 90% of max shoulder press:

5 Shoulder To Overhead

10 Back Squat

15 Deadlift

10 Bar Facing Burpees


3.31.2014

Ashleigh's birthday party 019

MONDAY

Mighty Mites

Warm Up – Running Drills

Skill – Balancing on Half Domes

WOD – 8 Min AMRAP

5 Box Jumps

7 Jumping Jacks

9 Air Squats

Game – Dodgeball

Top Dawgs

Strength – Snatch Technique to load

Conditioning – For Time

25-20-15-10-5

Air Squats

Sit Ups

Double Unders

Try this Recipe for HEALTHY chicken tenders!!

chicken-tenders/


3.29.2014

Saturday

Mighty Mites

Warm Up – 400 Meter Farmers Carry

Skill – Box Jumps & Pull Up Progression

Conditioning – 8 min AMRAP

10 Kettle bell Swings

10 Dumbell Snatches

10 Goblet Squats

Game – Duck, Duck, goose

Top Dawgs

Strength –

Strict Handstand Push Ups & Weighted Pull Ups

5×7 of each

Conditioning –

17 Min AMRAP

6 Kettle Bell Snatches each hand 53/35

9 Kettle Bell Swings each hand 53/35

12 Goblet Squats 53/35


3.27.2014

Ashleigh's birthday party 001

Thursday

Mighty Mites

Warm Up – 2 Minutes Jump Rope

2 Minutes Box Jumps

Focus/Skill – Pull Up Progression

5 Pull Ups, rest 1 1/2 minutes

6 Pull Ups, rest 1 1/2 minutes

7 Pull Ups, rest 1 1/2 minutes

8 Pull Ups, rest 1 1/2 minutes

9 Pull Ups, rest 1 1/2 minutes

10 Pull Ups, rest 3 Minutes

Max Pull Ups

WOD  – 10 Min AMRAP

10 Air Squats

10 Push Ups

10 KettleBell Swings (use 3-8# dumbbells if 9# KB is too heavy)

Game – Dodgeball – or Free play on the Rings

Top Dawgs

Warm Up –

CrossFit Official Warm Up

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
Dip

Conditioning-

PART 1: “The Break Up”

10min clock:
Min 1-
1 Push Press 115/75
1 Burpee
Min 2-
2 Push Presses 115/75
2 Burpees
Min 3 3 ea. ….Min 10 10 ea.
Rest 4 min
PART 2: “THE MAKEUP”
AMRAP 6min
5 Power Cleans 135/85
10 Pull-ups
100m Run

3.26.2014

Ashleigh's birthday party 016

Wednesday

Mighty Mites

Warm Up – Running

Focus/Skill – Squat & Back Squat

WOD – 2 Rounds

400 Meter walk with medicine ball

10 Burpees

10 Air Squats

Top Dawgs

Warm Up – Run 800 Meters

Row 400 Meters

Strength – Back Squat

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

5 Rounds for Time

Overhead Walking Lunge

10# Plate Burpee

50 Double Unders


3.25.2014

Ashleigh's birthday party 008

Tuesday

Mighty Mites

Warm Up – Tabata Squats

Focus/Skill – Front Squats & Handstand Push Ups

WOD –

4 Rounds:

5 HSPU

10 Box Jumps

15 Kettle Bell Swings

Game – Free Play on the Ropes!

Top Dawgs

Warm Up – Row 1000 Meters

Strength – Back Squat

WOD – 4 Rounds for Time

1 Rope Climb

5 Handstand Push Ups

10 Box Jumps

15 Kettle Bell Swings


3.24.2014

Ashleigh's birthday party 010Monday

Mighty Mites

Warm Up – Indoor Running Drills,  Bear Crawls, Inch Worms & Soldier Kicks

Skill – Double Unders 5 Min Practice

WOD – 10 Min AMRAP

20 Air Squats

15 Jumping Jacks

10 Push Ups

Top Dawgs

Warm Up – Burgner Warm Up

Strength – Snatch Technique to Load

Conditioning –

3 Rounds for Time

Row 500 Meters

20 Alternating Dumbell Snatch

15 Push Up

10 Goblet Squat

Ring Row