Forging the Future of Fitness

Posts tagged “WOD

10.28.2013

can-stock-photo_csp15197161

Monday

Turbo Tots

Focus/Skill – Overhead Squat

Warm Up – 3 Rounds:  3 Forward Rolls, 10 Jumping Jacks

W.O.D. – AMRAP 5 Minutes: 5 Overhead Squats, 5 Push Ups, 5 Sit Ups, 5 Jumping Lunges

Game – Musical Medicine Ball

Mighty Mites

Warm Up – 5 Rounds: 3 Forward Rolls, 20 Jumping Jacks  &  Tabata Jump Rope

Focus/Skill –  Overhead Squat

W.O.D. – AMRAP 8 Minutes: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups, 10 Jumping Lunges

Game – Musical Medicine Ball

Top Dawgs

Warm Up –  Foam Roller & Run 800 Meters

Focus/Skill – Thrusters & Pull Ups

W.O.D. – Fran

Chocolate Hazelnut Zucchini Cupcakes

http://www.thepaleomom.com/2013/09/chocolate-hazelnut-zucchini-cupcakes.html

Chocolate Hazelnut Zucchini Cupcakes | The Paleo Mom

Coaches Tip of the Day – It’s getting COLD outside, make sure you

stretch and get your body warmed up before you jump into any

workout or exercise!


10.27.2013

halloween1

SUNDAY

Turbo Tots

Focus/Skill – Overhead Squats & Push Press

Warm Up – Forward Rolls & Push Press

WOD – 5 Overhead Squats, 5 Push Ups, 5 Sit Ups w/Ab mat

Game – Hot Potato

Mighty Mites

Warm Up – 3 Rounds: 3 Forward Rolls, 5 Push Press

Focus Skill – Overhead Squat & Push Press

WOD – 7 Min AMRAP: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups with Ab Mat

Game – Hot Potato

Top Dawgs

Warm Up – Run 1 Mile

Focus/Skill – Air Squats

WOD –  in teams of 2

150 Wall Balls

100 Burpees

150 Wall Balls

quote15


10.24.2013

hallo6

Thursday

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – Bear Crawl  & Supermans

WOD – 3 Rounds: 5 Squats, 5 Jump Ropes, Sprints

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 3 Rounds: bear Crawls & 10 Supermans

Focus/Skill – Squat and Overhead Squat

WOD – 8 Min AMRAP: 10 Squats 10 Jump Rope, Sprints

Game – Duck, Duck, Goose

Top Dawgs

Warm Up –  10min Foam Roller & Row 500

Focus/Skill – Snatch Pulls

WOD –  10 Min AMRAP

3 – Back Squats  

1 – Pull Up (Increase by 1 each round)

quote10


10.23.2013

hallo2

Wednesday

 

Turbo Tots

Focus/Skill – Air Squats & Pull Ups

Warm Up – Solider Kicks * Bear Crawls

WOD – 2 rounds Cindy: 5 Pull Ups, 10 Push Ups 15 Air Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – 3 Minute AMRAP Soldier Kicks * Bear Crawls

Focus/Skill – Air Squats & Pull Ups

WOD – 7 Min AMRAP CINDY

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 2 Rounds 20 Weighted Sit Ups, 20 weighted walking lunges Run 400 M

Focus/Skill –  Strict Press

WOD – 3 Rounds:   800m Run, 10 Cleans , 20 Pull Ups

quote8


10.22.2013

hallo5

Tuesday

 

Turbo Tots

Focus/Skill – Deadlifts, Overhead Squats

Warm Up – 3 forward rolls, 10 jumping Jacks

WOD – 3 Rounds: 5 deadlift, 5 box jumps

Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases

Mighty Mites

Warm Up – 3 sets: 3 forward rolls, 20 jumping Jacks

Focus/Skill – Deadlift & overhead Squats

WOD – 7 Min AMRAP: 10 deadlifts, 10 box jumps

Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases

Top Dawgs

Warm Up –  Foam Roll Row 500 M

Focus/Skill –  Dead Lift

WOD –   25 Push Ups, 25 Pull Ups, 25 Air Squats, 25 box Jumps, 25 Double Unders

http://spoonful.com/recipes/banana-ghosts

Banana Ghosts

quote12


10.21.2013

hallo3

Monday

Turbo Tots

Focus/Skill – Overhead Squats & Front Squats

Warm Up – Shuttle Run

WOD – Tabata Burpees

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run and Jumping Jacks

Focus/Skill – Overhead Squats & Front Squats

WOD – Tabata Burpees, Tabata Sit Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up: 2min ME Burpees, Run 200m, 2min ME Burpees, Run 200m

Focus/Skill –  Back Squat

WOD  5 min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats

Rest 2 min

5 Min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats

Run 800m

 

http://spoonful.com/recipes/goblin-grins

Goblin Grins

quote9


10.17.2013

vampire

Thursday

Turbo Tots

Focus/Skill – Overhead Squats, Clean & Jerks

Warm Up – Pistols

WOD – Tabata Air Squats & Jump Rope

Game – Coach Says

Mighty Mites

Warm Up – Pistols

Focus/Skill – Overhead Squats, Clean & Jerk

WOD – Tabata Air Squats, Tabata Jump Rope

Game – Coach Says

Top Dawgs

Warm Up: Row 500 Meters

Focus/Skill – Snatch Pulls

WOD –  200m Run

20 Power Snatch

200m Run

20 Clean & Jerk 

200m Run

20 Pull Ups

200m Run

http://spoonful.com/recipes/edible-eyeballs

Halloween Appetizer Recipe: Edible Eyeballs

quote4


10.16.2013

witch

Wednesday

Focus/Skill – Squat, front squat & overhead squat

Warm Up – Tabata Sit Ups

WOD – 5 Wall balls, 5 Front Squats, Sprints

Game – Dodgeball

Turbo Tots

Warm Up – Tabata Sit Ups

Focus/Skill – Squat, Front Squat, Overhead Squats

WOD – 6 Rounds: 10 Wall Balls, 10 Front Squats, Sprints

Game – Dodgeball

Mighty Mites

Warm Up -Tabata Sit Ups

Focus/Skill – Squat, Front Squat, Overhead Squat

WOD – 6 Rounds: 10 Wall balls, 10 Front Squat, Sprints

Game – Dodgeball

Top Dawgs

Warm Up – Row 500 meters & 2 Rounds 20 T-2-B 20 Push Ups

Focus/Skill –  Strict Press

WOD – 3 Rounds

500m Run

12 Strict Press

21 Pull ups

http://spoonful.com/recipes/monster-mash

Skeleton Hand Party Platter for Halloween

quote13


10.14.2013

volkswagon

Monday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Shuttle Run

WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run 10 Pull Ups

Focus/Skill – Squat & Front Squat

WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Musical Medicine Ball

Top Dawgs

2min ME Burpees

Run 200m

2min ME Burpees

Run 200m

Focus/Skill: Back Squat

WOD:

20-10-5   T-2-B

 50-40-30  Double Under

http://spoonful.com/recipes/pizza-mummies

Pizza Mummies

quote3


10.10.2013

pumpkinfunny

Thursday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Jump Rope

WOD – 3 forward rolls, 10 jumping Jacks, Sprints

Game – Coach Says

Mighty Mites

Warm Up – Jump Rope

Focus/Skill – Squat & Front Squat

WOD – 10 min AMRAP 3 forward rolls, 10 jumping Jacks, Sprints

Game – Coach Says

Top Dawgs

Warm up – Foam Roller & 400 Meter Run

Focus/Skill – Back Squat (weighted)

WOD – for time

30 Wall Balls, 15 Toes To Bar, 50 Pistols, 20 Back Squats, Row 400 meters

http://spoonful.com/recipes/eerie-eyeballs

Edible Eyeball Halloween Snacks

quote14


10.9.2013

booeggs

Wednesday

Turbo Tots

Focus/Skill- Squats, Front Squats & Box Jumps

Warm Up – Running

WOD – 3 rounds: Bear Crawl, 5 burpees, 5 squats

Game – Hot Potato

Mighty Mites

Warm Up – Running

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP: Bear Crawl, 10 Burpees, 10 Squats

Game – Hot Potato

Top Dawgs

Warm Up:2 Rounds

20 Sit-ups

20 Walking Lunges

Focus/Skill –  Strict Press

WOD – Modified “Christine”

2 RDs

500m Row

10 Deadlifts (BW)

15 Box Jumps (step ups)

quote7

http://spoonful.com/recipes/apple-bites

Teeth Made Out of Apples Halloween Recipe


10.8.2013

catwitch

Tuesday

Turbo Tots

Focus/Skill – Clean & Jerk

Warm Up-  Shuttle Run & 1/2 Dome Balance work

WOD –  Mini Grace

Game – Dodgeball

Mighty Mites

Warm Up – Shuttle Run & 10 Burpees

Focus/Skill – Clean & Jerk

WOD – Grace

Game – Dodgeball

Top Dawgs

Warm Up: AMRAP 6min

8 Ring Dips

16 KB Swings

Focus/Skill:  Dead Lift

WOD

3 Rounds For time:

20 Squats

5 Pull Ups

10 Dead Lifts

http://spoonful.com/recipes/carrot-finger-food

Carrot Fingers and Dip Halloween Recipe

quote2


10.7.2013

dogstrickortreat

Monday

Turbo Tots

Focus/Skill  – Squats & Front Squats

Warm Up – 3 Forward Rolls, 10 Jumping Jacks

WOD – 3 Rounds: 5 Sit Ups, 5 Push Ups, 5 Ring Pull Ups

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Forward Rolls, 10 Jumping Jacks

Focus/Skill – Squats & Front Squats w/Pvc pipe

WOD – 8 min AMRAP: 10 Sit Ups, 10 Push Ups, 10 Ring Pull Ups , Bear Crawl 50 FT

Game – Dragon Tails

Top Dawgs

2min ME Burpees
Run 200m
2min ME Burpees
Run 200m

Focus/Skill : Back Squat

3Reps 2Reps 1Rep

WOD – AMRAP 15min

100 Mountain Climbers (L+R=2)
5 Back Squats w/22# bar

quote1

http://spoonful.com/recipes/black-bean-cat-crudites

Black Bean Cat Crudités


10.3.2013

Thursday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Jump Rope & Push Ups

WOD – Tuck Jumps, Ring Pull Ups & Burpees

Game – Coach Says

Mighty Mites

Warm Up – Double Unders & Push Ups

Focus/Skill – Squat & Front Squats

WOD – 3 Rounds – 10 tuck jumps, 5 ring pull ups, 10 Burpees

Game – Coach Says

Top Dawgs

Warm up – 400M run & 30 seconds of Double Unders

Focus/Skill – Snatch

WOD- AMRAP 12 Minute 1,1 2,2 3,3 4,4

Ring Dips & Burpee Box Jumps

bloody-eyeballs-blueberry-stuffed-longans-in-berry

Make each day count!


10.2.2013

Wednesday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – 1/2 dome balance & ring run

WOD – 3 Forward Rolls, 10 Jumping Jacks, 5 Wall Balls

Game – Dragon Tails

Mighty Mites

Warm Up – 1/2 dome balance & Ring Run 

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP – 3 Forward Rolls, 20 jumping jacks, Hurdle Run, 10 Wall Balls

Game – Dragon Tails

Top Dawgs

Warm Up – 400m Run, Tabata Sit-Ups with Ab Mat

Focus/Skill – Squats & Front Squats

Strength – EMOM 7 Minutes 2 Snatches w/PVC or 22# bar

WOD – 3 Rounds for Time: 3 Front Squats PVC or 22#

5 HSPU box or wall

7 Pull Ups

10 Double Unders

oven-baked-sweet-potato-fries


9.30.2013

Monday

r-INSPIRATIONAL-QUOTE-large570 (1)

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm up – 30 seconds  max effort Jump Rope, Bear Crawl, 3 forward rolls

WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans

Focus/Skill – Front Squat & Squat

WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls

Focus/Skill – Squats

Strength – EMOM 5 Minutes 10 Air Squats

WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees

You want me to do something… tell me I can’t do it. -Maya Angelou

paleo-stuffed-peppers

Paleo Stuffed Peppers | Our Paleo Life


9.26.2013

Thursday, September 26th

imagine

Turbo Tots

Focus/Skill – Squats & front squats

Warm up – Wall Balls and Sit- ups

W.O.D. –  3 minute AMRAP: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 5 Squats

Game – Dodgeball

Mighty Mites

Warm Up – 3 Rounds: 5 Pull-Ups, Soldier Kicks

Focus/Skill – Squats & Front Squats

W.O.D. – 10 Min AMRAP – 10 Supermans, 10 Hollow Rocks, 20 Jumping Jacks, 5 Squats, 5 Front Squats

Game – Dodgeball

http://pinterest.com/pin/61220876155738744/

Cucumber sandwiches. Who needs bread or crackers?  -just need nitrate free lunch meat or bacon.


9.25.2013

Wednesday, September 25th

"Life Is About Using The Whole Box Of Crayons" add this to my list of paper cuts, except this one will end up hanging in my office.

 

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm up – Shuttle Run & box jumps

W.O.D. – 3 rounds: 3 squats, 4 sit-ups, 5 push-ups

Game – Duck, Duck, Goose

Mighty Mites

Warm up – Shuttle Run & Box Jumps

W.O.D.  7 Min AMRAP 5 Wall Balls, 5 push-ups, 5 squats, 5 sit-ups

Game – Duck, Duck, Goose

http://pinterest.com/pin/61220876156118985/

kid foods


9.23.2013

Monday, September 23rd

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm Up – 2 Rounds: Ring Run & 10 jumping jacks

W.O.D.  AMRAP Lunge walk, bear crawl, Sit-ups

Game – Plank Wars

Mighty Mites

Warm Up – 4 Rounds: Ring Run & 10 Jumping Jacks

Focus/Skill – Squats & Front Squats

W.O.D.  8 minute AMRAP Lunge walk, bear crawl, Sit-ups

Game – Plank Wars

http://pinterest.com/pin/61220876156768657/

Adorable Bug snacks. Lots of substitutions but adorable

inspirational quote


9.19.2013

Thursday, September 19th

Inspiring Quotes

Turbo Tots

Focus/Skill – Squats, Balance Work

Warm Up – 2 Rounds: Bear Crawls, Solider Kicks

W.O.D. – 3 Sets: Ring Run, 5 jumping Jacks, 5 Push-Ups, Superman

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Forward Rolls, Soldier Kicks

Focus/Skill – Squats, Pull-Ups

W.O.D. – AMRAP: 10 jumping Jacks, 10 Burpees, 10 Squats, 15 Second Plank

Game – Musical Medicine Ball

http://pinterest.com/pin/61220876157580321/

Fruit veggie bunny... Paleo for kids


Welcome to CrossFit Kids San Ramon!!!

CrossFit Kids action

Get read y for CrossFit Kids Starting Monday!!!

We will also do a Kids WOD at the Pool Party on Sunday, August 25th at Noon.

 We will be at the community pool at the corner of Bollinger Canyon Rd and Camino de Jugar.  Pot Luck BBQ and WOD!!!   Join the Fun!

August 26 – September 8 we are offering a Free trial period to limited number of Members kids.  Non-Members can join if space is available.

CrossFit Kids Schedule starting August 26th

Monday – Thursday

Pre-K  3 to 5 yrs.      3:30-3:50pm

Kids 6-12 yrs.           3:50 – 4:30pm

Saturday Aug 31st & Sept 7th

Pre -K    11:00 – 11:20

Kids       11:20 – 12:00

Contact Lori or Tim at:

lorim@crossfitsr.com

tim@crossfitsr.com

925 -820-1800

Ashleigh running