Forging the Future of Fitness

Posts tagged “bear crawls

4.2.2014

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Wednesday

Mighty Mites

Warm Up – 5 Minutes Jump Rope Practice

Focus/Skill – Wall Balls

WOD – Alota Tabata

Tabata Sit Ups

Tabata Air Squats

Tabata Push Ups

Game – PLAY TIME!!!

Top Dawgs

Strength – Clean & Jerk – Technique to Load

Conditioning –

12 Min AMRAP

10 Wall Balls

10 Pull Ups

10 Push Ups

10 Ground To Overhead

Who wants some HEALTHY Ice Cream???  Try this out!


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


11.26.13

There will not be CrossFit Kids/Teens Classes on Thanksgiving.

Tuesday

Turbo Tots

Warm Up – Bear Crawls

Focus/Skill – Pistols & Thrusters

WOD – 3 Rounds:  5 thrusters, 10 Pistols 5 each leg, 5 Push Ups

Game – Coach Says

Mighty Mites

Focus/Skill – Pistols & Thrusters

Warm Up – Bear Crawls & Soldier Kicks

WOD – 8 Min AMRAP: 5 Thrusters, 10 Pistols 5 each leg, 5 Push Ups, 5 Pull Ups

Game- Coach Says

Top Dawgs

Warm Up – Row 400M, 10 Good Mornings, 10 Thrusters

Focus/Skill – Clean & Split Jerk

WOD -3 Rounds: Run 400m Pull Ups 15 Pistols

http://www.carmeneatjoy.com/2012/11/09/460/

Coach’s Corner:  What are you most Thankful for this Thanksgiving?  

11.25.13

Monday

Turbo Tots

Warm Up – Soldier Kicks

Focus/Skill – Clean & Jerk

WOD – 2 Rounds: 10 Clean & Jerks, 10 Burpees

Game – Coach Says

Mighty Mites

Focus/Skill – Clean & Jerk, Squat

Warm Up – Soldier Kicks & Bear Crawls

WOD – 9 Min AMRAP 5 Clean & Jerks, 5 Burpees, 5 Squats, 5 Push Ups

Game – Coach Says

Top Dawgs

Warm Up:Run 400 Meters & 3 Rounds:

 5-10 Banded Good Mornings

5-10 Dead Hang Pull Ups

5-10 Strict Press

Focus/Skill –  Snatch

WOD – Complete 3 rounds for time of:

25 Double unders

20 DB snatch, alternating

15 Burpees

10 Handstand push ups

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11.20.13

Wednesday

Turbo Tots

Warm Up – Bear Crawls

Focus/Skill – Wall Balls

WOD – 3 Rounds: 5 Wall Balls, 5 Ring Pulls Ups, 30 second Plank

Game – Musical Medicine Ball

Mighty Mites

Focus/Skill – Wall Balls, Thrusters

Warm Up – Running & Bear Crawls

WOD – 10 Min AMRAP: 10 Wall Balls, 10 Box Jumps, 10 Push Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Row 500M & Foam Roll

Focus/Skill – Clean and Jerk

WOD – Against an 8 min Clock:  30 HSPU, 20 Burpee Pull Ups, ME Double Unders

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11.14.13

Thursday

Turbo Tots

Warm Up – Walking Lunges

Focus/Skill – Overhead Squats & Push Press

WOD – 4 min AMRAP: 2 forward rolls, 5 air squats, bear crawls

Game – Coach Says

Mighty Mites

Focus/Skill – Squat, Overhead Squat & Push Press

Warm Up – Walking lunges

WOD – 8 Min AMRAP: 2 forward rolls, 5 air squats, 10 burpees

Game – Coach Says

Top Dawg

Warm Up:
2 min Of “Cindy”
Rest 1min
2 min of “Cindy”
Focus/Skill – Snatches
Conditioning:
5 Rounds for total Reps
1min ME Bumper Plate Burpees
1min ME Pull Up
The reason I exercise is for the quality of life I enjoy
-Kenneth H. Cooper


11.13.13

Wednesday

Turbo Tots

Warm Up – Soldier kicks

Focus/Skill – Squat, Front Squat

WOD – 3 Rounds: 10 Box Jumps, 10 Front Squats. 10 Jumping Jacks

Game – Dragon Tails

Mighty Mites

Focus/Skill – Squat, Front Squat, Overhead Squat

Warm Up – Solider Kicks and Bear Crawls

WOD – 10 Min AMRAP: 10 box Jumps, 10 front Squats, 10 Jumping Jacks, 30 second Plank

Game – Dragon Tails

Top Dawgs

Warm up – run 400M & Dynamic Band Warm Up
Focus/Skill –  Front Squat
WOD – Against a 12min Clock
20 Pistols
20 Burpee Box Jumps
20 Pistols
20 Burpee Box Jumps
ME Jumping Lunges
Health is the thing that makes you feel that now is the best time of the year.
Franklin P. Adams