Forging the Future of Fitness

Posts tagged “Physical exercise

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


1.21.2014

Tuesday

Turbo Tots

Focus/Skill – Rope Climbs

Warm Up – Box Jumps and Burpees

WOD – 3 Rounds: 10 Jump Ropes, 10 Push Ups, 10 Sit Ups

Game – Dodgeball

Mighty Mites

Warm Up – Box Jumps & Burpees

Focus/Skill – Rope Climbs

WOD – 5 Rounds: 20 Jump Rope Singles, 10 Push Ups, 10 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up: Run 400 M  AND 3 Rounds: 2 Rope Climbs & 10 HR Push Ups
Strength: Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Conditioning: Four rounds for time of:
10  Pull-Ups
20 Kettlebell Swings
30 Sit-Ups
40 Jump Rope Singles or 20 Double Unders

http://nomnompaleo.com/post/30267255011/a-week-of-paleo-school-lunches-part-1-of-5

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1.16.2014

Thursday

Turbo Tots

Focus/Skill – Squat & Jumping Pull Ups

Warm Up – Tabata Squats

WOD – Mini Modified Elizabeth – 10-7-5 Power Cleans & Push Ups

Game – Dragon Tails

Mighty Mites

Warm Up – Tabata Squats & Tabata Push Ups

Focus/Skill – Ring Dips & Cleans

WOD – Elizabeth 21-15-9 Cleans (or Power Cleans) and Ring Dips

Game – Dragon Tails

Top Dawgs

Warm Up – Run 400 Meters &
Virtual Fran 21-15-9
Jumping Pull Ups
Bar Thrusters
Focus/Skill – Cleans & Power Cleans
Conditioning:
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips

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


12.4.2013

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


11.26.13

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?