Forging the Future of Fitness

Author Archive

5.17.2014

Saturday

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Hand Stand Push Ups

WOD – 6 Min AMRAP

5 Handstand Push Ups

5 Kettle Bell Swings

5 Sit Ups

5 Box Jumps

Top Dawgs

Speed – 6 x 100M Sprint

“Nate”

20 Min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettle Bell Swings 70/53


5.14.2014

Wednesday

Mighty Mites

Warm Up – 3 Minutes Foam Roll & Stretching

Focus/Skill – 3 Minutes Box Jump Practice 3 Minutes Jump Rope

Conditioning – 6 Min AMRAP

5 Burpees

5 Box Jumps

5 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up – 2 Rounds of  2-6 reps of each movement in circuit

Conditioning: “37 is the new 25” Birthday Circuit!

Kettle Bell Swings

Thrusters

Wall Balls

Handstand Push Ups

Double Unders

Dumb Bell Snatches

Kayakers

Overhead Lunges


CFSR WOD 5.12.2014

Monday

Mighty Mites

3 Minutes Foam Rolling

Warm Up – 400 Meter Medicine Ball Carry

Focus/Skill – Shoulder Press

WOD – 7 Min AMRAP

5 Shoulder Press – PVC Pipe

5 Burpees

5 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 400 Meter Run w/Medicine Ball

Strength – Front Squat 5×7 @ 75%

Conditioning –

2 – 5 Minute AMRAPS

8 Shoulder to Overhead 155/105

12 Deadlifts 155/105

16 Lateral Jumps Over the Bar

2 Minute Break

 


5.10.2014

Saturday

Mighty Mites

Warm Up – 3 Minutes of stretching & Rowling

Focus/Skill – Wall Balls

WOD – 100 ft run with Medicine Bal

10 Wall Balls

50 Ft Walking lunge with Medicine Ball

Game – Duck, Duck, Goose

Top Dawgs

Strength – Turkish Get Ups

Conditioning – Medicine Ball Mania

3 Rounds for Time:

400 Meter Run w Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Walking Lunge 20/14

*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*

Conditioning PART 2 – Annie

50-40-30-20-10

Double Unders

Sit Ups


5.7.2014

Wednesday

Mighty Mites

Warm Up – Running Drills

Skill – Overhead Squats w/PVC Pipe

WOD – 8 Min AMRAP

8 Overhead Squats

8 Box Jumps

8 Burpees

Game – Dodgeball

Top Dawgs

 Strength- Overhead Squat Technique To Load – Record Max

Conditioning –

4 Rounds  – 3 Minutes each with a 2 Minute break at the end of each round

8 Chest To Bar Pull Ups

8 Pistols

8 Overhead Squats 115/75

Count total rounds for score


5.5.2014

Monday

Mighty Mites

Warm Up – 200 Ft Run, 50 Ft Lunge

Focus/Skill – Push Press

WOD – 10-9-8-7-6-5-4-3-2-1

Kettle Bell Swings

Box Jumps

Top Dawgs

Warm Up – 5 Rounds

200 Meter Run

50 Ft Lunge

15 Burpees

Strength – Shoulder Press 5-5-Max Wendler

Conditioning –

10-9-8-7-6-5-4-3-2-1-

Kettle Bell Swings 70/53

Box Jumps 30/24


5.3.2014

Saturday

Mighty Mites

Warm Up – 3 Min Jump Rope & Tabata Abs

Focus/Skill – Squat & Front Squat

WOD – Fight Gone Bad Modified – 2 Rounds

1 Min Wall Balls

1 Min KB Swings

1 Min Box Jumps

1 Min Push Press

1 Min Burpees

Top Dawgs

Warm Up – Fight Gone Bad Practice Rounds

2 Rounds – 30 Second Clock – 5 reps each station

Conditioning –

“Fight gone bad”
3 rounds for total reps:
1 min max wall balls (20/14)
1 min max sumo deadlift highpull (75/53)
1 min max box jumps (20)
1 min max push press (75/53)
1 min max calorie row
1 min rest


5.1.2014

*Starting next week there will no longer be Tuesday and

Thursday Classes for Xfit Kids*

Thursday

Mighty Mites

Warm Up – Farmers Carry around the building

Focus/Skill – Burpees and Push Ups

Bonus- 3 Minute Jump Rope Practice

WOD – 6 Min AMRAP

10 Sit Ups

10 Front Squats

10 Wall Balls

Top Dawgs

Strength – Clean & Jerk – Technique to Load

Conditioning – For Time

Grace

30 Clean & Jerks 135/95

Bonus Abs- Tabata


4.30.2014

Wednesday

Mighty Mites

Warm Up – 2 Laps around the building with medicine ball overhead

Focus/Skill – Box Jumps & Handstand Push Ups

WOD – 5 Rounds for Time

10 Box Jumps

10 Squats

10 Pull Ups

Game – Dodgeball

Top Dawgs

Conditioning- Max Out Each of the Following:

Strict Pull Ups

Strict Dips

Strict Push Ups

Toes To Bar

Handstand Push Ups

Unbroken Kettle Bell Swings

500 Meter Row

Muscle Up or Kipping Pull Ups

Weighted Plank

Hill Mile


4.29.2014

Tuesday

Mighty Mites

Warm Up – Shuttle Runs

Focus/Skill – Deadlifts

WOD – 8 Min AMRAP

5 Wallballs

5 KB Sumo Deadlift High Pulls

10 Grasshoppers

Top Dawgs

Warm Up – 5 Min Jump Rope

Speed – 5×100 Meter Sprints, Walk Back

Conditioning – 6 Rounds: 30 Seconds on 30 Seconds off

Wallball 20/14

Kettle Bell Sumo Deadlift High Pull 70/53

Grasshoppers


4.28.2014

Monday

Mighty Mites

Warm Up – 200 Meter Run w/Medicine Ball & 100 Foot Bear Crawl

Skill – 5 Min Jump Rope

WOD – 8 Min AMRAP

10 Kettle Bell Swings

10 Burpees

10 Squats

Game – Dodgeball

Top Dawgs

Warm Up – 3 Rounds

200 M Run

10 Good Mornings 45/33

10 Squats

10 Shoulder Press 45/33

Strength – Deadlifts

5-5-5 at Max Weight for each set

Conditioning – 3 Rounds For Time

8 Kettle Bell Snatches 53/35

16 Jumping Squats 45/33

24 Push Press 45/33


4.26.2014

Saturday

Mighty Mites

Warm Up – 50 Ft Drills; Running, Bear crawl, Rabbit Run, Crab Walk

Focus/Skill – Grasshoppers & Jump Rope

WOD –

2 Minutes Each

Push Ups

Sit Ups

Squat

Pull Ups

500 Meter Row

400 Meter Run

Top Dawgs

Conditioning –

Max Out – 2 Min of Each

Push Ups

Sit Ups

Squats

Pull Ups

500 Meter Row

1 Mile Run (Flat)


4.24.2014

Thursday

Mighty Mites

Warm Up – 3 min Box Jumps

Focus/Skill – Toes To Bar

WOD – 7 Min AMRAP

5 HSPU

6 Burpees

7 Toes To Bar

Game – Dodgeball

Top Dawgs

Strength – Clean & Jerk 15 Minutes Technique to load

7 Min EMOM –  1 Full Clean, 1 Hang Clean, 2 Jerks @ 65% of Max

Conditioning – 8 Rounds  for total reps G2OH –

90 Seconds Work, 45 Seconds Rest

4 Handstand Push Ups

6 Burpees

Max Reps Ground to Overhead at 65% of Clean & Jerk Max


4.23.2014

Ashleigh running

Wednesday

Mighty Mites

Warm Up – Medicine Ball Carry Around the Building – Twice

Focus/Skill – Tabata Hollow Rock

WOD – Mini Helen

200 Meter Run

10 Kettle Bell Swings 9#

10 Pull Ups

Top Dawgs

Warm Up –

Medicine Ball Drills

 Tabata Hollow Rock

Conditioning – Helen 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull ups


4.22.2014

Tuesday

Mighty Mites

Warm Up – Bear Crawl 100 Meters, Crab Walk 100 Meters, 4- 50 Meter Sprints

Focus – Pull Up Progression

WOD – 7 Min AMRAP

3 Rope Climbs from the ground

10 Jumping Jacks

10 Air Squats

10 Push Ups

10 Toes To Bar from the ground

Top Dawgs

Strength – Back Squat

5@40%, 5@50%, 3@ 60%, 20@40%, 20@50%, 20@60%

Conditioning – 12 Min AMRAP

20 Dumbell Snatch 55/35

15 Toes To Bar

10 Hand Release Push Ups


4.21.2014

Monday

Mighty Mites

Warm Up – 3 Minutes Burpees, 3 Minutes Jump Rope

Focus/Skill – Tabata Sit Ups

WOD – 7 Min AMRAP

10 Push Ups

10 Air Squats

10 Kettle Bell Swings

Game – Musical Medicine Ball

Top Dawgs

Strength – Shoulder Press

5@40%, 5@50%, 3@60%, 15@45%, 15@55%, 15@65%

Conditioning –

6 Rounds For Time

12 Burpee Box Jumps 24/20

200 Meter Run


4.17.2014

Thursday

Mighty Mites

Warm Up – 400 Meter walk/run with Medicine Ball

Pull Up Progression

Focus/Skill – Squat & Front Squat

WOD – 8 Min AMRAP

50 Ft Solider kicks

50 Ft Crab Walk

5 Burpees

10 Air Squats

Game – Didgeball

Top Dawgs

Strength – Back Squat

5@40%, 5@50%, 3@60%, 5@75%, 3@ 85%, Max @95%

Conditioning – 3 Rounds for Time

800 Meter Run

15 Kettle Bell Swings

50 Double Unders


4.16.2014

Ashleigh's birthday party 001

Wednesday

Mighty Mites

Warm Up – Running

Focus/Skill – EMOM 10 Minutes – 7 Box Jumps

WOD – 10 Min AMRAP

50 Ft Bear Crawl

10 Air Squats

15 Jumping Jacks

Game – Coach Says

Top Dawgs

Warm Up – Death Marches & Dynamic Bands

Strength –

Thrusters –  5@40%, 5@50%, 3@60%

5@75%, 3@85%,  Max @95%

Conditioning – For Time

15-12-9-6-5

Thrusters

Burpee over the Bar


4.15.2014

Tuesday

Mighty Mites

Warm Up – 400 Meter walk with Medicine Ball

Focus/Skill – Toes to Bar

WOD – 10 min AMRAP

10 Air Squats

10 Jumping Jacks

10 Kettle Bell Swings

Game – Dodgeball

Top Dawgs

Strength –

Power Clean, Technique to Load

Conditioning – Open 11.5

20 MIN AMRAP

5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball


4.14.2014

Monday!

 

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Kettle Bell Swings and Pull Up Progression

WOD – 7 Min AMRAP

5 – Push Ups

5 Ring Rows

5 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Strength – Snatch

Build to Load – 15 Minutes

10 Minute EMOM 1 Snatch, 2 Hang Snatch @65% of 1RM

Conditioning –

7 Min AMRAP

7 Push Ups

7 Ring Rows

 


4.12.2014

SATURDAY!!!

Mighty Mites

Warm Up – Balance Drills on the Half Dome & Running

Focus/Skill – Squats, Double Unders  & Box Jumps

WOD – 8 Min AMRAP

5 Burpees

10 Squats

15 Box Jumps

Game – Coach Says

Top Dawgs

Warm Up – Weighted Tabata Sit Ups

Strength –

Back Extension – 75 – up to 5 set of 15

Double Unders while you’re waiting for a GHD Machine

Conditioning – For Time:

200 Meter Run

2 Curtis P Complexes 115/75

400 Meter Run

4 Curtis P Complexes

400 Meter Run

4 Curtis P Complexes

200 Meter Run

2 Curtis P Complexes


4.10.2014

Thursday

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Rope Climbs

WOD – 6 Min AMRAP

10 Kettle Bell Swings

15 Burpees

1 Rope Climb

Top Dawgs

Warm Up – Dynamic Bands

Strength – Snatch

Conditioning –

5 Rounds for Time

2 Manmakers

2 Wall Climbs

2 Rope Climbs

Rest 1  Minute


4.9.2014

Wednesday

Mighty Mites

Warm Up – Tabata Sit Ups

Focus/Skill – Clean and Split Jerk

WOD – 7 Min AMRAP

20 Jumping Jacks

15 Air Squats

10 Clean & Split Jerks

5 Push Ups

Game – Dodgeball

Top Dawgs

Warm Up – Row 500 Meters

Run 400 Meters w/Medicine Ball overhead

Strength – Split Jerk from Rack

Conditioning –

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95


4.8.2014

Ashleigh's birthday party 010

CrossFit Superhero Parties are the BEST!

Tuesday

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Deadlifts & Kettle Bell Swings

Conditioning – 7 Min AMRAP

5 Air Squats

5 Box Jumps

5 Kettle Bell Swings

Game – Plank Wars

Top Dawgs

Strength – Deadlift

5@ 40%,  5@50%,  3@60%,  3@70% ,  3@80%,   Max Rep @ 90%

Conditioning –

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge