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
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!!
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
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”
3.26.2014
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
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
Monday
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
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