1.1.2014
THERE IS ONE CLASS TODAY AT NOON FOR ALL LEVELS!
Wednesday
WARM UP – RUNNING!
Focus/Skill – Push Press and Kettlebell Swings
WOD – 10 Min AMRAP: 5 Box Jumps, 5 Kettlebell Swings, 5 Push Press
Game – Dodgeball!
12.31.2013
There is ONE workout today for all levels at 11:30am!
Tuesday
Turbo Tots & Mighty Mites & Top Dawgs
Focus/Skill – Squat & Deadlift
Warm Up – Speed Ladders & Half Dome Balance
Turbo Tots WOD – 3 Rounds: 10 Deadlifts, 10 Squats
Mighty Mites WOD – 10Min AMRAP 10 Deadlifts 10 Squats
Top Dawgs WOD – 10 Deadlifts with barbell 10 Squats
Game – Dodgeball
12.30.2013
Monday
Turbo Tots
Focus/Skill – Squats, Snatch
Warm Up – Shuttle Run
WOD – 3 Rounds: 5 HSPU, 5 Burpees, 5 Squats
Game – Dodgeball
Mighty Mites
Warm Up – Shuttle Run
Focus/Skill – Squats, Snatch
WOD – 10 Min AMRAP: 7 HSPU, 7 Burpees, 7 Squats
Game – Dodgeball
Top Dawgs
Warm Up – Row 1000M
Focus/Skill – HSPU & Front Squat
WOD – 2 Rounds
Rest 2 Minutes
3 Minutes of Front Squats
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes
12.28.2013
Saturday
Turbo Tots
Focus/Skill – Snatch & Push Press
Warm Up – 2 Rounds: 5 Jumping Jacks, 2 Rope Climbs, 5 Squats
WOD – 3 Rounds: 10 Push Press 10 Burpees
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 3 Rounds: 10 Jumping Jacks, 3 Rope Climbs, 10 Squats
WOD – AMRAP 8 Minutes: 10 Push press, 10 Burpees
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Run 400 meters
Focus/Skill – Snatch & Cleans
WOD – 15 Min AMRAP: 10 Push Press, 10 Burpees
12.26.2013
Thursday
Turbo Tots
Focus/Skill – Squats, Overhead Squats
Warm Up – Speed Ladder & Jumping Jacks
WOD – 3 Rounds: 5 Burpees, 5 Overhead Squats, 5 Push Ups
Game – Dodgeball
Mighty Mites
Warm Up – Speed Ladder, Jumping Jacks
Focus/Skill – Squats, Overhead Squats, Front Squats
WOD – 9 Min AMRAP: 7 Burpees, 7 Overhead Squats, 7 Hand Release Push Ups
Game – Dodgeball
Top Dawgs
12.21.2013
Saturday
Turbo Tots
Focus/Skill – Snatch & Deadlifts
Warm Up – Shuttle Runs
WOD – 3 Rounds: 5 Snatch, 5 Burpees, 5 Sit Ups
Game – Coach, May I?
Mighty Mites
Warm Up – Run 200 Meters, 10 KB Swings, Run 200 M, 10 KB Swings
Focus/Skill – Snatch & Deadlift
WOD – 10 min AMRAP: 7 Snatches, 7 Burpees, 7 Sit Ups
Game – Coach, May I?
Top Dawgs
Warm Up Row 1000Meters
Focus/Skill – Squat, Overhead Squat & Lunges
WOD – 10 Minute AMRAP: 10 Overhead Walking Lunges w/barbell, 6 Ring Dips
Stretch and Foam Roller
12.19.2013
Thursday
Turbo Tots
Focus/Skill – Squat & Snatch
Warm Up – Bear Crawls & Jumping Jacks
WOD – 3 Rounds: 5 Toes To Bar, 5 Shoulder to Overhead, 5 Box Jumps
Game – Dodgeball
Mighty Mites
Warm Up – Bear Crawls, Jumping Jacks & Burpees
Focus/Skill – Squat & Snatch
WOD – 9 Min AMRAP: 10 Toes to Bar, 10 Shoulder to Overhead, 10 Box Jumps
Game – Dodgeball
Top Dawgs
Warm Up – Run 400M, 10 Pull Ups, Run 400 Meters 10 Push Ups
Focus/Skill – Squat, Back Squat & Snatch
WOD – 3 Rounds: 15 T2B, 15 Shoulder 2 Overhead, 15 Box Jumps
Buy Out: Run 400 Meters or Row 500 Meters
12.18.2013
Wednesday
Turbo Tots
Focus/Skill – Push Press, Squats & Thrusters
Warm Up – Speed Ladder
WOD – 3 Rounds: 5 Pull Ups, 5 Burpees
Game- Dragon Tails
Mighty Mites
Warm Up – Speed Ladder
Focus/Skill – Push Press, Squat, Thrusters
WOD – 8 Minutes 10 KB Swings, 10 Burpees
Game – Dragon Trails
Top Dawgs
12.17.2013
Tuesday
Turbo Tots
Focus/Skill – HSPU & Pull Ups
Warm Up – Sprinting and Half Dome Balancing
WOD – 3 Rounds: 5 Squats, 5 Push Ups, 5 Box Jumps
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Sprints
Focus/Skill – HSPU, Pull Ups, Box Jumps
WOD – 10 Min AMRAP: 10 Squats, 10 Pull Ups, 10 Box Jumps
Game – Duck, Duck, Goose
Top Dawgs
Mobility: 10 Min Squat Test
12.16.2013
Monday
Turbo Tots
Focus/Skill – Squat & Push Press
Warm Up – Crab Walk, Inch Worms
WOD – 10 Walking Lunges, 10 Push Ups
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Crab Walk, Inch Worm, Soldier Kicks, Bear Crawls
Focus/Skill – Squat & Push Press
WOD – 10 Min AMRAP – 10 Walking lunges, 10 Push Ups
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Run 400 Meters, Crab Walk, Inch Worm, Bear Crawls, Soldier Kicks
Focus/Skill – Squat, Push Press, Lunges
WOD – 14 Min AMRAP 20 walking lunges, 10 hand release push ups
12.14.2013
Wednesday’s Mighty Mites Class Enjoying a Spirited game of Dodgeball!
Saturday
Turbo Tots
Focus/Skill – Squat, front Squat
Warm Up – Speed Ladder
WOD – 3 Rounds: 5 Clean & Jerks, Box Jump Progression, 5 Burpees
Game – Coach Says
Mighty Mites
Warm Up – Shuttle Run
Focus/Skill – Handstand Push Ups, Front Squat
WOD – 10 min AMRAP 10 HSPU, 10 Front Squat, 5 Burpees
Game – Coach Says
Top Dawgs
Warm Up – Run 400 meters, 10 Burpees, Run 400 meteres, 10 Burpees
Focus/Skill – Kettle Bell Swings, Power Cleans & Box Jumps
WOD – 7 rounds for time of:
15 Kettlebell Swings, Power Cleans, 15 Box Jumps
12.12.2013
Thursday
Turbo Tots
Focus/Skill – Air Squat & KB Swings
Warm Up – Pull Ups & Push Ups
WOD – 3 Rounds: Speed Ladder, Box Jumps & Burpees
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Pull Ups & Push Ups
Focus/Skill – Air Squats, snatch & KB Swings
WOD – 10 Min AMRAP: Speed Ladder, Box Jump Progression, 10 Burpees
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 2 Rounds – Run 200m, 20 Air Squats & 10 Pull Ups
Focus/Skill – Back Sqaut 10×1
10Box Jumps 20″
5 Bar Muscle-Ups / or Ring Dips
12.11.2013
REMINDER: THURSDAY, DECEMBER 12th
Turbo Tots and Mighty Mites WILL NOT BE
HELD FROM 3:30-4:30- there will be a private event going
on at that time. Please bring your children from 4:30-5:30
for class! Thank you 🙂
Wednesday
Turbo Tots
Focus/Skill – Squat & Clean & Jerk
Warm Up – Dynamic Bands
WOD – Grace – 30 Clean & Jerks
Game – Dodgeball
Mighty Mites
Warm Up – Dynamic Bands & Rope Climbs
Focus/Skill – Squat, Clean & Jerk
WOD – Part 1: Grace Part 2: 3 rounds 10 wall balls, 10 push Ups, 10 Sit ups
Game – Dodgeball
Top Dawgs
Warm Up – Run 400, 10 Pull Ups, Run 400, 10 Pull Ups, Run 400
Focus/Skill – Clean
:25 ME Pullups
:30 Rest
12.10.2013
REMINDER: THURSDAY, December 12th
Turbo Tots and Mighty Mites WILL NOT BE
HELD FROM 3:30-4:30- there will be a private event going
on at that time. Please bring your children from 4:30-5:30
for class! Thank you 🙂
Tuesday
Turbo Tots
Focus/Skill – Ring Pull Ups & Squats
Warm up – Sprints & Half Dome Balancing Drills
WOD – 3 Rounds: 5 Burpees, 5 Squats, 5 walking lunges
Game – Dragon Tails
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Ring Pull Ups & Squats
WOD – 9 min AMRAP: 10 Burpees, 10 Squats, 10 Walking lunges, 5 Wall Balls
Game – Dragon Tails
Top Dawgs
Warm Up: 3min AMRAP- 8 Ring Dips 16 KB Swings Rest 1min & Repeat
Focus/Skill – Pull Ups & Snatch
12.9.2013
Monday
Turbo Tots
Warm Up – Bear Crawls
Focus/Skill – Pistols & Thrusters
WOD – 3 Rounds: 5 thrusters, 10 Pistols 5 each leg, 5 Push Ups
Game – Coach Says
Mighty Mites
Focus/Skill – Pistols & Thrusters
Warm Up – Bear Crawls & Soldier Kicks
WOD – 8 Min AMRAP: 5 Thrusters, 10 Pistols 5 each leg, 5 Push Ups, 5 Pull Ups
Game- Coach Says
Top Dawgs
Warm Up – Row 400M, 10 Good Mornings, 10 Thrusters
Focus/Skill – Clean & Split Jerk
WOD -3 Rounds: Run 400m Pull Ups 15 Pistols
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
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
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
12.3.2013
The CrossFit San Ramon Holiday Party is this Saturday from 6-9 pm. We look forward to celebrating a fantastic year with all of our CrossFit Kids & Teens!
Tuesday
Turbo Tots
Warm Up – Running
Focus/Skill – Cleans & Thrusters
WOD – 3 Rounds: 5 cleans, 5 thrusters, 10 Jumping Jacks
Game – Dodgeball
Mighty Mites
Focus/Skill – Cleans & Thrusters
Warm Up – Sprinting & Rope Climbs
WOD – 8 Min AMRAP: 10 Cleans, 10 Thrusters, 10 Jumping Jacks
Game – Dodgeball
Top Dawgs
Warm Up – Run 100m 10 Bar Thrusters
Focus/Skill – Cleans
ME T2B in the remainder of the 2:30
12.2.2013
MONDAY
Turbo Tots
Warm Up – Bear Crawls
Focus/Skill – Pistols & Thrusters
WOD – 3 Rounds: 5 thrusters, 10 Pistols 5 each leg, 5 Push Ups
Game – Coach Says
Mighty Mites
Focus/Skill – Pistols & Thrusters
Warm Up – Bear Crawls & Soldier Kicks
WOD – 8 Min AMRAP: 5 Thrusters, 10 Pistols 5 each leg, 5 Push Ups, 5 Pull Ups
Game- Coach Says
Top Dawgs
Warm Up – Row 400M, 10 Good Mornings, 10 Thrusters
Focus/Skill – Clean & Split Jerk
WOD -3 Rounds: Run 400m Pull Ups 15 Pistols
CrossFit Kids San Ramon 
Recent Comments