2.1.2014
Saturday
Turbo Tots
Focus/Skill – Deadlifts
Warm Up – Running Drills
WOD – 2 Rounds 10 Burpees, 10 Overhead Squats, 10 Deadlifts
Game – Dodgeball
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Deadlifts & Overhead Squats
WOD – 8 Min AMRAP 10 Burpees, 10 Overhead Squats, 10 Deadlifts
Game – Dodgeball
Top Dawgs
Warm Up – Foam Roll
Strength – Deadlifts 5@ 40% 5@50% 3@60% 5@65% 5@75% Max Reps @85%
WOD – Burpee Long Jump 100Ft (No forward progress on Burpee)
Run 200 Meters
Overhead Lunge 100 Ft (45/25)
Run 400 Meters
Farmer Carry 200 Meters (2 of 45/25)
Run 400 Meters
Overhead Lunge 100 Ft
Run 200 Meters
Burpee Long Jump 100 Ft
1.30.2014
Thursday
Turbo Tots
Focus/Skill – Squat & Overhead Squat
Warm Up – Speed Ladder
WOD – 2 Rounds – 10 Box Jumps, 10 Overhead Squats
Game – Dragon Tails
Mighty Mites
Warm Up – Speed Ladder & Running Drills
Focus/Skill – Squat & Overhead Squat
WOD – 8 Min AMRAP
10 Box Jumps
10 Overhead Squat
Game – Dragon Tails
Top Dawgs
Warm Up – Run or Row 400 meters, then:
3 Rounds
200M
5 Snatch
5 Ring Rows
Strength – Snatch (full) work to 3×3 @80% of 1RM
WOD – “Nancy” 3 RFT
400M Run
15 OHS 9
1.29.2014
Wednesday
Turbo Tots
Focus/Skill – Stones (4# Medicine Ball)
Warm Up – 20 Jumping Jacks, 10 Burpees
WOD – 2 Minutes of Jump Rope Singles 1 Minute of Air Aquats
Game – Dodgeball
Mighty Mites
Warm Up – 20 Jumping Jacks, 20 Burpees, 20 Air Squats
Focus/Skill – Stones (8-14# medicine ball)
WOD – 2 Minutes of Jump Rope, 1 Minute Rest, 2 Minutes of Air Squats, 1 Minute of Rest – 2 Rounds
Game – Dodgeball
Top Dawgs
3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe
Sit-up
Back-extension
Pull-up
Dip
Strength – Stones & Tires 5 sets of 6 each
WOD – 8 RFT
20 Double Unders
20 Walking Lunges
1.28.2014
Tuesday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Running Drills
WOD – 3 Rounds: 5 Clean & Jerk, 5 Burpees, 5 Squats
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Squat & Front Squat
WOD – 10 Min AMRAP 5 Clean & Jerk, 5 Burpees, 5 Squats
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 3 Sets:
10 Overhead Squats
5 Burpees
Strength – Shoulder Press
WOD – The Chief – 5 Rounds – 3 Minutes Each
3 Power Cleans
6 Push Ups
9 Air Squats
1 Minute Rest
http://everydaypaleo.com/school-lunch-ideas/
1.27.2014
Monday
Turbo Tots
Focus/Skill – Squat & Back Squat
Warm up – 5 Pull Ups, 5 Push Ups, 5 Air Squats
WOD – 2 Rounds: 5 Ring Rows, 5 KB Swings
Game – Dodgeball
Mighty Mites
Warm Up – 10 Pull Ups, 10 H.R. Push Ups, 10 Air Squats
Focus/Skill – Squat & Back Squat
WOD – 6 RFT
5 Ring Rows, 5 Box Jumps, 5 Air Squats
Game – Dodgeball
Top Dawgs
Warm Up – Row 500, Run 400M
3 Rounds: 5 Scapula Pull Ups, 5 Push Ups, 10 Air Squats
Focus/Skill – Front Squat
WOD – 12 Min AMRAP
5 Ring Dips
3 Strict Pull Ups
1 Wall Climb
Healthy Fries!
oven-baked-sweet-potato-fries
1.25.2014
Saturday
Turbo Tots
Focus/Skill – Squat & Power Snatch
Warm Up – Hurdles
WOD – 2 Rounds: 10 Jump Rope Singles, 10 Power Snatches
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Hurdles
Focus/Skill – Squat & Power Snatch
WOD – 8 Min AMRAP: 30 Jump Rope Singles 10 Power Snatches
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Run 400 M & Burgner Warm Up
Strength – Power Snatch work to a 1 RM
WOD – Open 11.1
10 Min AMRAP
30 Double Unders
15 Power Snatch
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1.23.2014
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Thursday
Turbo Tots
Focus/Skill – Push Ups & Hand Release Push Ups
Warm Up – Burpee Tag
WOD – 3 Rounds: 5 Ground to Overhead, 5 Burpees, 5 Jumping Jacks
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Burpee Tag
Focus/Skill – Ground to Overhead, Push Ups & Hand Release Push Ups
WOD – 10 Min AMRAP: 7 Ground to Overhead, 7 Push Ups, 7 Air Squats
Game – Musical Medicine Ball
Top Dawgs
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups
1.22.2014
Wednesday
Turbo Tots
Focus/Skill – Squats & Thrusters
Warm Up – Running
WOD – 2 Rounds – 6 lateral box jumps, 6 thrusters, 6 T2B
Game – Dragon Tails
Mighty Mites
Warm Up – Running
Focus/Skill – Squats & Thrusters
WOD – 8 Min Amrap 6 Lateral box jumps, 6 thrusters, 6 Toes 2 bar
Game – Dragon tails
Top Dawgs
10 x Lateral Box Jumps (24″/20)
15 x Thrusters
20 x Knees to Elbows
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
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
1.20.2014
Happy Martin Luther King Day, classes will go on as regularly scheduled!
Turbo Tots
Mighty Mites
Top Dawgs
3 Minutes of Box Jumps
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters
1.18.2014
Saturday
Turbo Tots
Focus/Skill – Box Jumps
Warm Up – Speed Ladders
WOD – 3 Rounds for time: 5 Box Jumps, 5 Goblet Squats, 5 Push Ups
Game – Free Rope Climb Time
Mighty Mites
Warm Up – Speed Ladders & Burpees
Focus/Skill – Box Jump Progression & Pull Ups
WOD – 10 Min AMRAP: 5 Box Jumps, 5 Goblet Squats, 5 Push Ups
Game – Free Rope Climb Time
Top Dawgs
10 Box Jump-Overs
10 Hand-Release Push-Ups
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
Conditioning:
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips
1.15.2014
Wednesday
Turbo Tots
Focus/Skill – Lunges & Pull Ups
Warm Up – 30 Burpees
WOD – 2 Rounds: 20 Walking Lunges, 20 Sit ups
Game – Dodgeball
Mighty Mites
Warm Up – 40 Burpees
Focus/Skill – Lunges & Pull Ups
WOD – 4 Rounds for Time:
20 Walking lunges, 20 Sit Ups
Game – Dodgeball
Top Dawgs
40 Wall Ball
20 Pull-Ups
30 Wall Ball
15 Pull-Ups
20 Wall Ball
10 Pull-Ups
10 Wall Ball
5 Pull-Ups
1.14.2014
Tuesday
Turbo Tots
Focus/Skill – HSPU & Squat
Warm Up – Dynamic Bands
WOD – 3 RFT 5 KB Swings, 5 Burpees, 5 Squats
Game – Dragon Tails
Mighty Mites
Warm Up – Dynamic Bands
Focus/Skill – HSPU, KB Swings & Squats
WOD – 8 Min AMRAP: 10 KB Swings, 10 Burpees, 10 Squats
Game – Dragon Tails
Top Dawgs
Warm Up: Dynamic Bands & Banded Good Mornings
20 Burpees
400 Meter Run
30 Kettlebell Swings
15 Burpees
200 Meter Run
20 Kettlebell Swings
10 Burpees
100 Meter Sprint
1.13.2014
Monday
Turbo Tots
Focus/Skill – Press and Push Press
Warm Up – Running
WOD – 3 Rounds: 5 Burpees, 5 Squats, 5 Push Press
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Running
Focus/Skill – Press & Push Press
WOD – 7 Min AMRAP: 10 Burpees, 10 Squats, 10 Push Press
Game – Duck, Duck, Goose
Top Dawgs
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds
12 Shoulder to Overhead
30 Singles
1.11.2014
CrossFit Makes Exercising Cool!
Saturday
Turbo Tots
Focus/Skill – Rope Climbs
Warm Up – Tabata Sit Ups
WOD – 3 Rounds: 5 HSPU (on the box) 5 Burpees
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Tabata Sit Ups, 2 Rounds: 10 Squats, 10 Jumping Jacks
Focus/Skill – Walking Lunges & Rope Climbs
WOD – 8 Min AMRAP: 5 HSPU, 5 Burpees, 10 Walking Lunges
Game – Musical Medicine Ball
Top Dawgs
6 Kettlebell swings
6 Pull-ups
1.9.2014
Thursday
Turbo Tots
Focus/Skill – Squat & Snatch
Warm Up – 2 Rounds: 5 Kettlebell Swings 5 Box Jumps
WOD – 3 Min AMRAP: 5 Toes to Bar, 5 Jumping Jacks, 5 Squats
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 8 Min AMRAP: 5 Toes to Bar, 10 Jumping Jacks, 15 Squats
Game – Duck, Duck, Goose
Top Dawgs
3 Rounds of 1 Snatch + 2 Overhead Squats
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
1.8.2014
Wednesday
Turbo Tots
Focus/Skill – Squat & Back Squat
Warm Up – Bear Crawls & Soldier Kicks
WOD – 3 Rounds: 10 Toes to Bar & 10 Walking Lunges
Game – Dodgeball
Mighty Mites
Warm Up – Bear Crawls, Soldier Kicks & Burpees
Focus/Skill – Squat & Back Squat
WOD – 8 Min AMRAP: 10 Toes to Bar, 10 Walking Lunges, 10 Push Ups
Game – Dodgeball
Top Dawgs
Warm Up – Row 500 M Run 400 M
Focus/Skill – Squat & Back Squat
Five sets of:
Back Squat x 5 reps
30 Walking Lunges
30 T2B
400 Meter Run
1.7.2014
Tuesday
Turbo Tots
Focus/Skill – Clean & Jerk
Warm Up – Shuttle Run
WOD – 3 Rounds 5 Burpees 5 Sit Ups, 5 Push Ups
Game – Dodgeball
Mighty Mites
Warm Up – Shuttle Run
Focus/Skill – Clean & Jerk
WOD – 10 min AMRAP 5 Burpees, 5 Sit Ups, 5 Push Ups
Game – Dodgeball
Top Dawgs
Warm Up – Row 750 Meters
Focus/SKill – Clean & Jerk
7 Burpees
10 Shoulder to Overhead
15 Pull-Ups
1.6.2014
Monday
Turbo Tots
Focus/Skill – Squat & Thrusters
Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Burpees
WOD – 3 Rounds: 5 Thrusters, 5 Push Ups
Game – Dragon Tails
Mighty Mites
Warm Up – 3 Rounds: 10 jumping Jacks, 10 Burpees
Focus/Skill – Squat & Thrusters
WOD – 8 Min AMRAP 10 Thrusters, 10 Pull Ups
Game – Dragon Tails
Top Dawgs
Micro Fran
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Res
1.4.2014
Saturday
Turbo Tots
Focus/Skill – Squat & Overhead Squat
Warm Up – Shuttle Run Drills
WOD – 3 Rounds: 5 Box Jumps 5 Burpees 5 Overhead Squats
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run Drills
Focus/Skill – Squat & Overhead Squat
WOD – 10 Min AMRAP 5 Box Jumps 5 Burpees 5 Overhead Squats
Game – Musical Medicine Ball & Rope Climbs
Top Dawgs
Warm Up – Run 400M 1 Min Burpees Sprint 200M 1 Min Burpees
Focus/Skill – Squats
WOD – 15 Min AMRAP 10 Box Jumps, 10 Burpees 10 Overhead Squats 22#
1.2.2014
Thursday
Turbo Tots
Focus/Skill – Squat & Box Jumps
Warm Up – 2 Rounds: 10 Burpees, 10 Squats
WOD – 3 Rounds: Box Jump Progression, 5 Push Ups, 5 Sit Ups
Game – Dragon Tails
Mighty Mites
Warm Up – 3 Rounds: 10 Burpees, 10 Squats
Focus/Skill – Squats & Box Jumps
WOD – 8 Min AMRAP Box Jump Progression, 1 Rope Climb, 5 Push Ups, 5 Sit Ups
Game – Dragon Tails
Top Dawgs
Warm Up – 5 minutes of Cindy 5 Pull Ups, 10 Push Ups, 15 Air Squats
Focus/Skill – Squat & Back Squat
WOD – 10 Min AMRAP 10 Box Jumps, 5 Back Squats, 10 Sit Ups
CrossFit Kids San Ramon 
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