Forging the Future of Fitness

Posts tagged “WOD

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


3.25.2014

Ashleigh's birthday party 008

Tuesday

Mighty Mites

Warm Up – Tabata Squats

Focus/Skill – Front Squats & Handstand Push Ups

WOD –

4 Rounds:

5 HSPU

10 Box Jumps

15 Kettle Bell Swings

Game – Free Play on the Ropes!

Top Dawgs

Warm Up – Row 1000 Meters

Strength – Back Squat

WOD – 4 Rounds for Time

1 Rope Climb

5 Handstand Push Ups

10 Box Jumps

15 Kettle Bell Swings


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


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


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


12.5.2013

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