Forging the Future of Fitness

Posts tagged “Games

4.3.2014

xfitkids

Thursday

Mighty Mites

Warm Up – 400 Meter walk with Medicine Ball Overhead

Focus/Skill – Handstand Push  Ups

WOD – 8 Min AMRAP

5 Kettle Bell Swings

10 Box Jumps

5 Handstand Push Ups

Game – Dodgeball

Top Dawgs

Strength – Front Squat

5@40%, 5@ 50%, 3 @ 60%, 5@ 65%, 5@ 75% Max @ 85%

Conditioning –

Fight Gone Bad  – 5 Rounds For Total Reps – 30/30 Format

30 Seconds Wall Balls 20/14    – 30 Seconds Rest

30 Seconds Sumo Deadlift High Pulls 75/55   – 30 Seconds Rest

30 Seconds Box Jumps 24/24  – 30 Seconds Rest

30 Seconds Push Press 95/65  – 30 Seconds Rest

30 Seconds Row  for Calories  – 30 Seconds Rest

Do you kids love cupcakes?  TRY THIS OUT!!

http://wellnessmama.com/4759/meatloaf-cupcakes/

Meatloaf Cupcakes with Sweet Potato Frosting easy kid approved dinner idea Meatloaf Cupcakes


12.7.2013

The CrossFit Holiday Party is tonight from 6-9 pm!  Bring the whole family!  We look forward to celebrating a stellar year with you!

Saturday

Turbo Tots

Focus/Skill – Cleans, Power Cleans & Rope Climbs

Warm Up – Balancing on the 1/2 Domes and jumping jacks

WOD – 3 Rounds: 10 Snatches 10 Burpees

Game – Dodgeball Round TWO w/ burpee penalty

Mighty Mites

Warm Up – Sprinting, Jumping Jacks & Sit Ups

Focus/Skill – Cleans, Power Cleans & Rope Climbs

WOD – 10 Min AMRAP: 10 Snatches 10 Burpees

Game – Dodgeball Round TWO w/ burpee penalty

Top Dawgs

Warm Up – Run 400 meters, 10 Pull Ups, Run 400 Meters, 10 HSPU

Focus/Skill – Cleans and Power Cleans

WOD-

40 Burpees

30 Snatches  (any style)

30 Burpees

30 Snatches  (any style)

20 Burpees

30 Snatches  (any style)

10 burpees

paleo-peppermint-bark.html

Paleo Dessert Peppermint Bark


12.5.2013

Our Holiday party is this Saturday!  6-9 pm.  There will be activities and games for the kids.  Please bring a side dish or dessert or drink to share!  Don’t forget to sign up on the sheet on the bulletin board next to the front door!

Thursday

Turbo Tots

Focus/Skill – Pull Ups & Snatch

Warm Up – 2 Rounds: 10 Burpees 10 Sit Ups

WOD – 3 Rounds: Cindy – 5 Pull Ups, 10 Push Ups 15 Air Squats

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Rounds: 15 Burpees & 15 Sit ups

Focus/Skill – Pull Ups & Snatch

WOD – 8 Min AMRAP Cindy – 5 Pull Ups, 10 Push Ups, 15 Squats

Game – Dragon Tails

Top Dawgs

Warm Up: 3min Of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Squats

Rest 1min

3min of “Cindy”

Focus/Skill – Snatch & Hang Snatch

WOD – 5 Rounds for time:

1min ME Bumper Plate Burpees

1min ME C2B Pull Up

peppermint-patties


12.4.2013

Wednesday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Box Jumps & Wall Balls

WOD -15-10 -5 Squats and HSPU

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Box Jumps & Wall Balls

Focus/Skill – Squats & Front Squats

WOD – 21-15-9 Squats & HSPU

Game – Duck, Duck, Goose

Top Dawgs

Warm up – Run 400, 10 Pulls Ups, Run 400 10 Toes to Bar

Focus/Skill – Front Squats

WOD – 21-15-9 of:

Front Squats  & HSPU

paleo-gingerbread-trifle.html

PALEO GINGERBREAD TRIFLE


11.27.13

There will not be CrossFit Kids/Teens Classes on Thanksgiving

Wednesday

Turbo Tots

Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Push Ups

Focus/Skill – Squat, Front Squat

WOD – 3 Rounds: 10 Front Squats, 10 Burpees, 10 Sit Ups

Game – Duck, Duck, Turkey

Mighty Mites

Focus/Skill – Squat, Front Squat, Rope Climbs

Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Push Ups

WOD – 10 Min AMRAP: 10 Front Squats, 10 Burpees, 10 Sit Ups

Game – Duck, Duck, Turkey

Top Dawgs

Warm Up – Dynamic Bands & Tabata Abs

Focus/Skill – Deadlifts & Back Squats

WOD – Against a 12 Minute Clock:

 30 Front Squats 25 Burpees, 30 Back Squats, 25 Burpees, ME Jumping Lunges

almond-flour-coconut-waffles


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

gift-wrapped-chicken


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

banana-and-apple-macadamia-paleo-muffins/