Forging the Future of Fitness

Posts tagged “Fitness

12.3.2013

The CrossFit San Ramon Holiday Party is this Saturday from 6-9 pm.  We look forward to celebrating a fantastic year with all of our CrossFit Kids & Teens!

Tuesday

Turbo Tots

Warm Up – Running

Focus/Skill – Cleans & Thrusters

WOD – 3 Rounds: 5 cleans, 5 thrusters, 10 Jumping Jacks

Game – Dodgeball

Mighty Mites

Focus/Skill – Cleans & Thrusters

Warm Up – Sprinting & Rope Climbs

WOD – 8 Min AMRAP: 10 Cleans, 10 Thrusters, 10 Jumping Jacks

Game – Dodgeball

Top Dawgs

Warm Up –  Run 100m  10 Bar Thrusters

 Focus/Skill – Cleans

WOD – 4 rounds for total reps of:
2:30 to complete…
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00

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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11.23.13

Saturday

Turbo Tots

Warm Up – Grasshoppers

Focus/Skill – 3# Dumbell thrusters

WOD – 3 Rounds: 10 Thrusters, 10 Push Ups

Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups

Mighty Mites

Focus/Skill – Thrusters, Handstand PushUps

Warm Up – Grasshoppers & Bear Crawls

WOD – 7 Min Amrap: 10 Thrusters, 10 Push Ups, 10 Sit Ups

Game – Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups

Top Dawgs

Warm up – Run 400M & 3 rounds 8 walking lunges &  10 barbell press
Focus/Skill – Handstand Push Ups, Pull Ups
WOD – 4 Rounds:
3 Ring Dips
4 Cleans
5 Wall Climbs
1 minute break

11.21.13

Thursday

Turbo Tots

Warn Up – 20 Burpees 20 Sit-Ups

Focus/Skill – Overhead Squats, Clean & Jerks

WOD – Grace

Game – Duck, Duck, Goose

Mighty Mites

Focus/Skill – Overhead Squats, Clean & Jerks

Warm Up – 2 Rounds: 20 Burpees, 20 Sit- Ups

WOD – Grace

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 2 Rounds: Run 200m, 20 Air Squats, 10 Pull Ups

Focus/Skill – Back Sqaut & Front Squat

WOD – 10 Min AMRAP – 10 Toes to bar, Run 200M

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11.19.13

Tuesday

Turbo Tots

Warm Up – Tabata Air Squats

Focus/Skill – Squat & Snatch

WOD – 3 Rounds: 2 Forward Rolls, 4 Lunges, 6 Sit Ups, 8 Jumping Jacks

Game – Dragon Tails

Mighty Mites

Focus/Skill – Squat, Snatch

Warm Up – Tabata Air Squats

WOD – 9 min AMRAP – 10 lunges, 12 Sit Ups, 14 Jumping Jacks, 2 forward rolls

Game – Dragon Tails

Top Dawgs

Warm Up – run 800 & 3min AMRAP: 8 Ring Dips, 16 KB Swings

Focus/Skill – Snatch, Back Squat

WOD – 3 Rounds for time:  30 KB Snatches (15L 15R)

20 Pistols (10 L 10R)

Run 200m

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11.18.13

Monday

Turbo Tots

Warm Up – Burpees & Shuttle Run

Focus/Skill – Deadlift & Pull Ups

WOD – 4 Rounds: 5 Deadlifts, 4 Lunges, 3 Sit Ups

Game – Coach Says

Mighty Mites

Focus/Skill – Deadlift & Pull Ups

Warm Up – 4 Rounds: 10 Burpees, Shuttle Run between cones

WOD – 10 Min AMRAP: 10 Deadlifts, 10 Lunges, 10 Sit Ups

Game – Coach Says

Top Dawgs

Warm Up –  3 Rounds:  5 Banded Good Mornings, 10 Deadlifts, 5 Strict Press

Focus/Skill – Squat, Front Squat

WOD – 50 Deadlifts, 40 Wall Balls, 30 Double Unders, 20 Burpees, 10 Thrusters