Forging the Future of Fitness

Posts tagged “San Ramon

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


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!


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

image


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


11.25.13

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

paleo-pumpkin-waffles/


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

cinnamon-roll-squash-muffins/