Week of October 10, 2016

Warm up of the month: “Thriller”

10 x each

Zombie kicks–>Knee Tucks–>Air Squats–>Lunge Jumps–>T-Push Ups

Then: Movement of the month, skill review:

Shoulder Press, push press


Tabata out of the magic pumpkin!

Choose 4 movements, complete one Tabata, rest 2 minutes, then repeat a second Tabata

Movements will be chosen from the following in the pumpkin

shoulder press, push ups, hollow rocks, squats, lunges, sit ups, mountain climbers, jumping jacks, jump squats, line jumps, burpees

Then: Mobility of the month: Couch Stretch

Then: Game of the month: Grades 4-5, outdoor soccer, grades 1,2,3 indoor crab soccer




By Sunny Sands CrossFit

Week of September 26, 2016

Continue with the warm up of the month..


2 rounds of

10 knee hugs

10 heel hugs

10 toe touches

10 squats

25 jumping jacks


10 x perfect squats

10 x 5 4 3 2 1 Push Ups

1 Set of Max Rep Push Ups



Tabata Mash Up

Push ups, Squats

Planks, Hollow Holds

What is Tabata?

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

The Tabata Program

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.

An example of a Tabata workout looks like this:

  1. Push-ups (4 minutes)
  2. Bodyweight Squats (4 minutes)
  3. Burpees (4 minutes)
  4. Mountain Climbers (4 minutes)

Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for one minute.

Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do burpees. After burpees, finish the workout with mountain climbers.

Tabata is great to get a quick workout in if you’re short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.




By Sunny Sands CrossFit

Week of 9/19/2016

Warm up of the month

Song, “September”

2 Rounds of:
10 Knee Hugs

10 Heels Back

10 Toe Touches

10 Squats

25 Jumping Jacks


Skill of the month: Air Squat

10 x 5 4 3 2 1 Push Ups

Introduce: Burpees


EMOM x 10 sets (10 Minutes)

5 Burpees

5 Squats

Then: 1 Set of Tabata Bus Drivers

Game of the month: Continue Chinese Jump Rope

By Sunny Sands CrossFit

WOD Week of August 29, 2016

Movement of the month: Air Squat

Vocabulary Word of the month: Coordination

Skill Focus:  3 2 1 Push Up practice

Warm up of the month:

10 x Knee Hugs –> Flamingos –> Toe Touches –>  Leg Swings (10 each side) –> Tuck Jumps –> Perfect Squats

Stretch of the month: Pigeon


8 Minute AMRAP

5 Push Ups

10 Flutter kicks

15 Squats

Game: Chinese Jump Rope

By Sunny Sands CrossFit

Week of August 22, 2016


Movement of the month: Air Squat

Skill Focus: The Push Up

Word of the month: Coordination

Game of the month: Chinese Jump Rope

Warm Up:

2 Rounds of:

10 x each

Knee hugs

Heel hugs

Toe touches

Perfect squats


3 Rounds of:

:30 work/:30 rest

Mountain Climbers

Hollow Holds

Air Squat


Jumping Jacks


Down Dog/Pigeon

Game: Chinese Jump Rope

By Sunny Sands CrossFit

Week of August 10, 2016

Welcome Back!

Review game/Squad line warm up

Review the air squat and tuck jump


8 Minute AMRAP

10 Squats

15 Sit Ups

30 Mountain Climbers

Game of the month:
Chinese Jump Rope



By Sunny Sands CrossFit

Week of May 23, 2016


CrossFit Final Chipper!

We finished earning every movement.. now it’s time to test!

Each movement will be placed into a chipper… We will take out one at a time and complete 10 reps of that movement as we review the points of performance.

Air Squat, Front Squat, Overhead Squat, Strict Press, Push Press, Push Jerk, Med Ball Clean, Thrusters, Sumo Deadlift High Pull, Deadlift


Game of the week.. Double kick ball!


By Sunny Sands CrossFit

Week of May 2nd 2016

“Fun with Legos”

3 Rounds with 1:00 rest between each round

1:00: Med Ball Cleans

:30 Build with Legos

1:00 Atlas hold

:30 Build with Legos

1:00 Hollow Rocks

:30 Build with Legos

1:00 Mountain Climbers

:30 Build with legos

1:00 Bottom of squat hold




By Sunny Sands CrossFit