Forging the Future of Fitness

Archive for March, 2014

3.22.2014

Ashleigh's birthday party 019

Saturday

Mighty Mites

Warm Up – Run 400 Meters

Focus/Skill – Death March

WOD – Alotta Tabata

Tabata Abs

Tabata Squats

Tabata Push Ups

Game – Dodgeball

Top Dawgs

800 Meter Run 3 Minute Rest 800 Meter Run

Conditioning-

4 Rounds Each for Reps

30 Seconds of work,

30 Seconds of rest between exercises:

Push Ups

Jumping Lunge

Wall Ball

Burpee

Ground to Overhead


3.20.2014

Thursday

Mighty Mites

Warm Up – Tabata Sit Ups

Focus/Skill – Double Unders

WOD – 8 Min AMRAP

50 Ft Bear Crawl

10 Air Squats

10 Burpees

Game – Dodgeball

Top Dawgs

Warm Up – Row 1000 Meters

Run 400 Meters

Skill – Pull Up Progression

Wod – Annie

&

Fran


3.19.2014

Ashleigh's birthday party 015

Birthday Parties at CrossFit San Ramon RULE!

Wednesday

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Box Jumps

WOD –

20 Box Jump

20 Jumping pull-ups

20 Kettlebell swings
20 Walking Lunge
20 Knees to elbows
20 Push press
20 Back extensions
20 Wall ball shots
20 Burpees
20 Jump Rope

Game – Musical Medicine Ball

Top Dawgs

Fifty Madness!

For Time:

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press 45/33
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders


3.18.2014

pose and misc 004

Tuesday

Mighty Mites

Warm Up – 5 Minutes Jump Rope

Focus/Skill – Rope Climb

WOD – 8 Minute AMRAP

50 Ft Bear Crawl

20 Air Squat

1 Rope Climb

Game – Dodgeball

Top Dawgs

Strength – Every Minute On The Minute for 10 Minutes

2 Power Cleans, 2 Hang Cleans

Conditioning-

15 Minute AMRAP

50 Ft Bear Crawl

50 Air Squats

1 Rope Climb


3.17.2014

Happy St. Patrick’s Day!

Monday

Mighty Mites

Warm Up – Running Drills

Skill – Jump Rope

WOD – 8 Minute AMRAP

5 Push Ups

10 Sit Ups

15 Air Squats

Top Dawgs

Warm Up – Row 1000 Meters

Strength- Overhead Squat Technique to Load

Conditioning –

Nancy

5 Rounds For Time

400 meter Run

15 Overhead Squats


3.15.2014

3052014 015

Saturday

Mighty Mites

Warm Up – Burgner Warm Up

Focus/Skill – Snatch

WOD – 2 Rounds

Row 200 Meters

10 Kettle Bell Swings

15 Pull Ups

Top Dawgs

Warm Up – Burgner Warm Up

Focus/Skill – Snatch to Max Load

Conditioning:

“Eva” – Team or Solo “Half Eva”

5 Rounds for Time

800 Meter Run

30 Kettle Bell Swings 70/53

30 Pull Ups


3.13.2014

3052014 021

Thursday

Mighty Mites

Warm Up – Speed Ladder Drills

Focus/Skill – Half Dome Balancing

WOD – 5 Rounds

5 Wall Balls

10 Burpees

15 Sit Ups

Top Dawgs

Warm Up:  Speed Ladder Drills

Strength: ¬†Back Squat 5×7 @ 70% of Max Load

Conditioning:

7 Min AMRAP

Burpees with a 6 inch jump