3.1.2014
Josh D. CrossFit Teen
Mighty Mites
Warm Up – Tabata Abs
Focus/Skill – Thrusters
WOD – 7 Min AMRAP – 5 Knees to Elbows (on back), 5 Burpees, 5 Squats
Extra Work – Pull Up Progression
Game – Musical Medicine Ball
Top Dawgs
Warm Up:
3 rounds
5 thrusters
10 sit ups
5 good mornings
Skill/Strength to max load:
Push Press
Conditioning:
5 rounds for time:
5 Handstand Push Up
5Thrusters 115/75
5 Knees to Elbows
5 Deadlift 225/155
5 Burpees
5 kettlebell swings
5 Pull Ups
2.27.2014
Thursday
Mighty Mites
Warm Up – Row 500 Meters
Focus/Skill- Box Jumps & Hand Stand Push Ups
WOD – 8 Min AMRAP
10 Box Jumps
5 Hand Stand Push Ups
5 Burpees
Skill Work- Tabata Abs
Game – Dragon Tails
Top Dawgs
Warm Up:
Dynamic Bands
Strength:
Clean & Jerk
Conditioning:
3 Rounds
4 Minute AMRAP
5 Burpees
10 Wall Balls
15 Box Jumps 24/20
2 Minute Break
2.26.2014
Wednesday
Mighty Mites
Warm Up – Running
Focus/Skill – Squats, Good Mornings, Shoulder Press
WOD – 8 Min AMRAP
5 Burpees, 7 Squats, 9 Jumping Jacks
Game – Dodgeball
Bonus Pull Up Work
Top Dawgs
Warm Up:
3 Rounds
10 Squats
8 Banded Good Mornings
6 Shoulder Press
Conditioning:
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
2.25.2014
CrossFit Kids dancing away!
Tuesday
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Front Squat & Thrusters
WOD – 3 Rounds for time:
10 Air Squats
3 Wall Climbs
Top Dawgs
Front Squat 7×1 1 Rep Max
Conditioning:
6 Rounds for time:
2 Muscle Ups
3 Wall Climbs
20 Double Unders
2.24.2014
Monday
Turbo Tots
Focus/Skill – Clean & Push Press
Warm Up – 3 Minutes of Jump Rope
WOD – 2 Rounds: 5 Squats, 5 Push Press
Game – Free Play
Mighty Mites
Warm Up – 5 Minutes Jump Rope
Focus/Skill – Squat, Front Squat, Push Press
WOD – 8 Min AMRAP: 10 Front Squats, 7 Push Press, 5 Power Cleans
Top Dawgs
Warm Up:
4 Rounds
50 Jump Rope Singles
10 Hurdles
Speed:
10 x 60 M Sprints
Conditioning:
“The Bear Complex”
5 rounds:
7 cycles of:
Power Clean
Front Squat
Push press
Back Squat
Push Press
2.22.2014
Saturday
Mighty Mites
Warm Up – 3 Minute Jump Rope & Running Drills
Focus/Skill – Handstand Push Ups, Pistols
WOD – 8 Min AMRAP
5 HSPU
10 Squats
16 Pistols
Top Dawgs
Warm Up:
3 Rounds
200M Run
10 Squats
5 Dive Bombers
Conditioning:
Mary
20 Min AMRAP (as many rounds as possible)
5 Handstand Push Ups
10 Pistols
15 Pull Ups
2.20.2014
Thursday
Turbo Tots
Focus/Skill – Squat & Push Press
Warm Up – Running
WOD – 2 Rounds: 5 Push Ups, 5 Burpees, 5 Sit ups
Game – Dodgeball
Mighty Mites
Warm Up – Running
Focus/Skill – Squat & Push Press
WOD – 8 Min AMRAP 10 Push Ups, 10 Burpees, 10 Sit Ups
Game – Dodgeball
Top Dawgs
Warm Up :
4 Rounds
6 Push Press 45/33
6 Snatch Balance 45/33
6 Back Squat 45/33
Strength:
Push Ups – 3 Sets of 6
Tempo 3,2,1,0
(down 3, bottom hold 2 , up 1 , top hold 0)
Conditioning:
2 Rounds
1 1/2 minutes each exercise with 1 minute break
Wall Ball 20/14
Row For Calories
Kettle Bell Swings 53/35
Ground to Overhead 75/53
Burpees
2.19.2014
Wednesday
Turbo Tots
Focus/Skill – Squat & Back Squat
Warm Up – Bear Crawls & Inch Worms
WOD – 2 Rounds:
5 Box Jumps
5 Grasshoppers
5 Sit Ups
Game – Dodgeball
Mighty Mites
Warm Up – Bear Crawls & Inch Worms
Focus/Skill – Squat & Back Squat
WOD – 3 Rounds
10 Box Jumps
10 Grasshoppers
10 Sit Ups
Game – Dodgeball
Top Dawgs
Strength:
Back Squat & Shoulder Press 3×5
Conditioning :
4 Rounds for Time
15 Box Jumps
20 Grasshoppers
25 Ab Mat Sit Ups
2.18.2014
Tuesday
Turbo Tots
Focus/Skill – Thrusters
Warm Up – 2 Rounds -10 Jumping Jacks, 10 Air Squats
WOD – 3 min AMRAP
5 Thrusters
5 KB Swings
Game – Rope Swing Time!
Mighty Mites
Warm Up – 3 Rounds – 10 Jumping Jacks, 10 Air Squats
Focus/Skill – Thrusters
WOD 7 min AMRAP
10 Thrusters
10 KB Swings
Game – Rope Swing Time!
Top Dawgs
Warm Up – 4x 100M Run
Speed – 6x 200 M Sprint
Focus/Strength – Thrusters & Deadlift
WOD – 4 RFT
15 Thrusters 95/65
15 KB Swings 53/35
2.17.2014
Monday
Turbo Tots
Focus/Skill – Squat & Clean
Warm Up – Running Drills
WOD – 3 Min AMRAP
6 Burpees
8 Box Jumps
10 Wall Balls
Mighty Mites
Warm Up – Running Drills & Pull Ups
Focus/Skill – Squats & Cleans
WOD – 6 Min AMRAP
6 Burpees
8 Box Jumps
10 Wall Balls
Top Dawgs
Warm Up – Run 400M Row 500M
Strength: Build to 1 rm Clean
2.15.2014
Saturday
Turbo Tots
Focus/Skill – Pull Ups
Warm Up – Running Drills & Balancing on 1/2 Dome
WOD – 2 Rounds – 10 Push Ups 10 Pull Ups
Game – Dodgeball
Mighty Mites
Warm Up – Running Drills & Balancing on 1/2 Dome
Focus/Skill – Pull Ups & Ring Dips
WOD – 8 Min AMRAP 10 Push Ups, 10 Pull Ups, 10 Overhead Squats
Game – Dodgeball
Top Dawgs
Warm Up – Shoulder Openers – PVC & Bands
Strength – Try to PR Pull Ups and Dips. Do 2x warm up sets, then max
WOD – Alternate for total 200 reps for time:
Tabata Wall Balls
Tabata Burpees
20 Min Time Cap
2.13.2014
Thursday
Turbo Tots
Focus/Skill – Good Mornings
Warm Up – Tabata Abs
WOD – 3 RFT 10 Good Mornings, 10 Air Squats
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Tabata Abs
Focus/Skill – Good Mornings & V Ups
WOD – 8 Min AMRAP 10 V Ups, 10 Good Mornings, 10 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Foam Roll & Stretching
Strength – Back Squat work to 1 RM
WOD – 3 Rounds for Time – (short Michael)
400M run
30 V Ups
30 Good Mornings
TOMORROW:
2.12.2014
Wednesday
Turbo Tots
Focus/Skill – Squats & Thrusters
Warm Up – Bear Crawl & Soldier Kicks
WOD – 3 Rounds –
5 KB Swings, 10 Sit ups
Game – Dodgeball
Mighty Mites
Warm Up – Bear Crawls & Solider Kicks
Focus/Skill – Squat & Thrusters
WOD – 10 Min AMRAP 10 KB Swings, 10 Air Squats, 10 Sit Ups
Game – Dodgeball
Top Dawgs
Warm Up – 3 Rounds 200M run, 10 Thrusters, 5 Burpees
Strength – Thrusters
WOD
50- Wall Balls 20/14
50 – Kettle Bell Swing 53/35
50 – Sit Ups
Run 1 Hill Mile
25 – Wall Balls 20/14
25 – Kettle Bell Swing 53/35
25 – Sit Ups
2.11.2014
Get the athletic edge in your sport of choice! CrossFit Teens!!
Tuesday
Turbo Tots
Focus/Skill – Snatch
Warm Up – Running
WOD – Isabel – 30 Snatches for Time
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Running
Focus/Skill – Snatch
WOD – Isabel – 30 Snatches for Time
Game – Duck, Duck Goose
Free Time – Pull ups and Rings
Top Dawgs
Warm Up – Run 400M & Burgner Warm up
Snatches – working to 1 rep Max
WOD – Isabel – 30 Snatches for Time
2.10.2014
Monday
Crazy Circuit for all 3 classes!
50 seconds work 10 seconds to switch stations
1 min break every 2 exercises
2x through for total reps:
GHD sit-up
Rope Climbs
Plate Burpee Over Wall
Wall Ball
Row for calories
Man Makers
Shoot through
Box overs
Thrusters
2.8.2014
Saturday
Turbo Tots
Focus/Skill – Squat & Snatch
Warm Up – Dynamic Bands
WOD – 2 Minutes of Burpees
Game – Dodgeball
Mighty Mites
Warm Up – Dynamic Bands
Focus/Skill – Squat & Snatch
WOD – 2 Minutes Burpees, 1 Minute Rest, 2 Minutes Jump Rope
Game – Dodgeball
Top Dawgs
Warm up – Dynamic Bands
Strength – Snatch technique to heavy load
WOD – 3 Minutes Burpee 6 inch Jump Up
1 Min Break
3 Min 20 Double unders 20 Sit Ups
1 Min Break
3 Minute Snatch 75/53
2.6.2014
CrossFit Kid – Ashleigh Maple giving Indoor Skydiving a try…and LOVING IT!
Thursday!
Turbo Tots
Focus/Skill – Squat & Deadlifts
Warm Up – Speed Ladder Drills & Half Dome Balancing
WOD – 2 Rounds – 5 Deadlifts, 5 Power Cleans & 5 Push Press
Game – Free play on the bars and rings!
Mighty Mites
Warm Up – Speed Ladder Drills & Half Dome Balancing
Focus/Skill – Handstands & Deadlifts
WOD – 10 Min AMRAP – 10 Deadlifts, 10 Power Cleans, 10 Push Press
Game – Free play on the bars and rings!
Top Dawgs
Warm Up – 10 Min Foam Roll, Band and Wall Stretches
Strength – Front Squat 5@ 40% 5@50% 3@60% 3@70% 3@80% Max Rep @ 90%
WOD Warm Up: 2 Rounds of DT at 50% of the load you will be doing for the WOD
WOD – DT 15 Min AMRAP
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
2.5.2014
Wednesday
Turbo Tots
Focus/Skill – Jump Rope
Warm Up – Forward Rolls and Burpees
WOD – 2 Rounds – 5 Knees to Elbows, 5 Grasshoppers, 5 Push Ups
Game – Dodgeball
Mighty Mites
Warm Up – Forward Rolls & Burpees
Focus/Skill – Jump Ropes & Snatch
WOD – 8 Min AMRAP 10 Knees to Elbows, 10 Grasshoppers, 10 Push Ups
Game – Dodgeball
Top Dawgs
Warm Up – Jump Rope 7 Min continuous
Strength – Hand Release Push Ups 6×5
WOD – 4 Rounds 4 Minutes Each
10 Knee to Elbows
10 Bar Lunge (front rack)
20 Grasshoppers
2 Minute Break
2.4.2014
CrossFit Teens Owning It!
Tuesday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Running and Bear Crawls
WOD – Tabata Sit Ups, Tabata Push Ups
Game – Dragon Tails
Mighty Mites
Warm Up – Running & Bear Crawls
Focus/Skill – Squat, Front Squat & Pull Ups
WOD – Tabata Sit Ups, Tabata Push Ups, Tabata Squats
Game – Dragon Tails
Top Dawgs
Warm Up – Hill Mile
Strength – Back Squat 5@ 40% 5@50% 3@60% 3@70% 3@80% Max Rep @ 90%
WOD – Tabata This – Squat, Sit Ups, Push Ups, Pull Ups
2.3.2014
Monday
Turbo Tots
Focus/Skill – Sumo High Pull
Warm Up – 10 Sit Ups, 10 Push Ups, 10 Rows w/3# weights
WOD – 3 Rounds – Run 1 Cone Lap, 10 Sumo High Pulls, 10 Air Squats
Game- Duck, Duck Goose
Mighty Mites
Warm Up – 2 Rounds – 10 Sit Ups, 10 Hand Release Push Ups, 10 Rows w/3# weights
Focus/Skill – Sumo High Pull, Pistols
WOD – 7 Min AMRAP – 10 Burpees, 10 Sumo High Pulls, 10 Air Squats
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – CrossFit Official Warm Up – 3 rounds of 10 reps:
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with pvc
Sit-up
Back-extension
Pull-up
Dip
Strength – Shoulder Press 5@ 40% 5@50% 3@60% 3@70% 3@80% Max Rep @ 90%
WOD – 3 Rounds 400 M Run, 20 Sumo High Pull 20 Pistols (alternating)
CrossFit Kids San Ramon 
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