11.2.2013
Welcome, November!
Turbo Tots
Focus/Skill – Squat, Front Squat, Overhead Squat
Warm Up – Sprinting
WOD – 3 Rounds: 5 Front Squats, 5 Push Ups, 5 Ring Pull Ups, 5 Sit Ups
Game – Hot Potato
Mighty Mites
Warm Up – Sprinting
Focus/Skill – Squats, Front Squat, Overhead Squat & Rope Climbs
WOD – 7 Min AMRAP: 10 Front Squats, 10 Push Ups, 10 Ring Pull Ups, 10 Sit Ups
Game – Hot Potato
Top Dawgs
Warm up: 2 rounds- 50 jump rope singles & 10 push ups & 10 good mornings
WOD – 600 m Hill Run (to the first street on left)
3 rounds – 8 Ring Rows & 12 Hang Power Cleans
600 m Hill Run
zucchini-spaghetti-zoodles-meatballs
10.31.2013
Wear your Costume to CrossFit! Nothing better than a Costume
WOD!! Happy Halloween CrossFit Kids!!
Thursday
Turbo Tots
Focus/Skill – Pumpkin Rolls on the blue mat
Warm Up – Zombie Walks (soldier kicks) & Werewolf Crawls (bear crawls)
W.O.D. – 5 Supermans, 5 Sit Ups, 5 Jumping Jacks, 5 Squats
Game – Mummy Madness
Mighty Mites
Warm Up – Zombie Walks & Werewof Crawls
Focus/Skill – Pumpkin Rolls & Vampire Squats (overhead)
W.O.D. – 5 Rounds: 5 Supermans, 10 Sit Ups, 15 Jumping Jacks, 20 Squats
Game – Mummy Madness
Top Dawgs
Warm Up – Band stretching, Wall Stretching, Run 400 meters
Focus/Skill – Kettle Bell Swings & Front Squats
W.O.D. 12 Minutes AMRAP: 15 Kettle Bell Swings , 10 Wall Balls, 5 Handstand Push Ups
http://www.thepaleomom.com/2012/01/recipe-barbecue-chicken-with-arugula.html
Trainer Tip of the day: Have a safe and Happy Halloween!
10.30.2013
It’s Obvious that Frankenstein is a “CrossFitter!”
Wednesday
Turbo Tots
Focus/Skill – Jump Rope
Warm Up – Tabata Sit Ups
W.O.D. – 3 Rounds: 10 Walking Lunges, 10 Jumping Jacks, 10 Squats, 10 Sit Ups
Game – Dragon Tails
Mighty Mites
Warm Up – Tabata Sit Ups
Focus/Skill – Double Unders
W.O.D. 8 Min AMRAP: 10 Walking Lunges, 20 Jumping Jacks, 10 Squats, 20 Sit Ups
Game – Dragon tails
Top Dawgs
Warm Up – Stretching & 1000 Meter Row
Focus/Skill – Bench Press and Squat w/Barbell
W.O.D. – 12 Min AMRAP: 15 Kettle Bell Swings, 10 Squats, 5 Pull Ups
broccoli-banana-muffins-with-chocolate.html
Coaches Tip – Tomorrow is Halloween–focus on the positive – you’ll get in miles of
walking! Then, make an effort to donate 3/4 of the candy you receive! Lastly, do you
have the willpower to have just ONE piece a day? I think you do!
10.29.2013
Tuesday
Turbo Tots
Focus/Skill – Box Jumps & Squats
Warm Up – 1/2 Dome Balancing & Sprinting
W.O.D. – 5 Min AMRAP: 5 Box Jumps, 5 Squats, 5 Sit Ups
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 1/2 Dome Balancing & Sprinting
Focus/Skill – Box Jumps & Squats
W.O.D. – 10 Min AMRAP 10 Box Jumps, 10 Squats, 10 Sit Ups
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Minutes Max Effort Burpees, Run 400
Focus/Skill – Box Jumps, Deadlifts
W.O.D. – Modified Morgan 3 RFT – 30 Box Jumps, 10 Deadlifts
pumpkin-gingerbread-muffins-nut.html
10.28.2013
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
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
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
10.26.2013
Saturday, October 26th
We will not be holding CrossFit Kids Classes today!
CrossFit San Ramon is hosting its’ First Annual Barbells for Boobs Fundraiser Event. The event starts at 10:00am and will end at 1:00pm. At 11:00am we will have a Workout just for the CrossFit kids. Lori has been teaching the kids & teens the lift for “Grace” which will be the workout that everyone will be doing Saturday. Please bring the family, enjoy the fun day and hang around for some healthy Paleo snacks! For more on the event, please visit our main site: crossfitsr.com
We are offering classes Sunday, October 27th! 10:30am- 11:00am Kids ages 3-12. 11:00am – Noon Teens!
10.24.2013
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)
10.23.2013
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
10.22.2013
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
10.21.2013
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
10.19.2013
Saturday
Turbo Tots
Focus/Skill – Overhead Squats & Front Squats
Warm Up – 10 Burpees 10 Lunges
WOD – Mini Grace
Game – Dragon Tails
Mighty Mites
Warm Up – 3 Rounds: 10 Burpees, 10 walking lunges
Focus/Skill – Overhead Squat & front squat
WOD – Grace
Game – Dragon Tails
Top Dawgs
Warm Up – Run 800 Meters
WOD – 10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 Squat Clean
http://spoonful.com/recipes/pear-witch-project
10.17.2013
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
10.16.2013
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
10.15.2013
Tuesday
Turbo Tots
Focus/Skill – Overhead Squat, Squat & Front Squats
Warm Up – Walking Lunges & forward Rolls
WOD – 5 HSPU, 5 Pull Ups, 5 Squats
Game – Hot Potato
Mighty Mites
Warm Up – Walking Lunges & Forward Rolls
Focus/Skill – Overhead Squat, Front Squat & Squat
WOD – 7 Minute AMRAP: 10 HSPU (on the box), 10 Pull Ups, 10 Overhead Sqauts,
Game – Hot Potato
Top Dawgs
Warm Up – Run 400 M & AMRAP 5min: 8 HSPU & 16 Pull Ups
Focus/Skill – Dead Lifts
WOD – AMRAP 5 Minutes
7 Thrusters & 7 Burpees
http://spoonful.com/recipes/snack-o-lantern
10.14.2013
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
10.12.2013
Saturday
Turbo Tots
Focus/Skill – Squats & Front Squats & Clean and Jerk
Warm Up – jumping Jacks, Push Ups
WOD – Mini Grace
Game – Dragon Tails with Jumping Jack Penalty
Mighty Mites
Warm Up – 3 Rounds: 10 Jumping Jacks, 10 Push Ups
Focus/Skill – Squats & Front Squats & Clean and Jerk
WOD – Mini Grace
Game – Dragon Tails with Burpee Penalty
Top Dawgs
Warm Up – Row 500M
Focus/Skill – Thrusters
WOD – Fran 21-15-9 Thrusters 22# bar, Pull Ups
10 Minutes foam roller & stretch
http://spoonful.com/recipes/ghost-toasts
10.10.2013
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
10.9.2013
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)
http://spoonful.com/recipes/apple-bites
10.8.2013
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
10.7.2013
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
http://spoonful.com/recipes/black-bean-cat-crudites
10.5.2013
Saturday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Supemans & Hollow Rocks
WOD – 2 Rounds: lunges, burpees & sprints
Game – Dodgeball
Mighty Mites
Warm Up – 3 Sets: 10 Supermans, 10 Hollow Rocks
Focus/Skill – Squats & Front Squats
WOD – 7 Min AMRAP 10 lunges, 10 burpees, 10 sit ups, 10 Ring Pulls
Game – Dodgeball
Top Dawgs
Stretch – 5 Minutes
Run 800 Meters
Focus/Skill – Clean & Jerk and Squats
WOD – teams of 2
500 Meter Row Each
20 shoulder press, 30 front squat, 40 wall ball, 50 Sit Ups
400 Meter Farmer Carry Each
“Don’t cry because it’s over, smile because it happened.”
― Dr. Seuss
primal-palate-chocolate-chip-cookies
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
Recent Comments