4.1.2014
Tuesday
Mighty Mites
Warm Up – Farmers Carry, Bear Crawls, Inch Worms
Skill – Squats, Front Squats & Handstand Push Ups
WOD – 5 Rounds
10 Front Squats with PVC Pipe
10 Burpees
10 Sit Ups
Game – Free play on the rings!
Top Dawgs
Warm Up – Run 400 Meters
Strength –
CrossFit Total
Best of all Three: Back Squat, Strict Press & Deadlift
Conditioning –
7 Min AMRAP
All exercises at 90% of max shoulder press:
5 Shoulder To Overhead
10 Back Squat
15 Deadlift
10 Bar Facing Burpees
3.31.2014
MONDAY
Mighty Mites
Warm Up – Running Drills
Skill – Balancing on Half Domes
WOD – 8 Min AMRAP
5 Box Jumps
7 Jumping Jacks
9 Air Squats
Game – Dodgeball
Top Dawgs
Strength – Snatch Technique to load
Conditioning – For Time
25-20-15-10-5
Air Squats
Sit Ups
Double Unders
Try this Recipe for HEALTHY chicken tenders!!
3.29.2014
Saturday
Mighty Mites
Warm Up – 400 Meter Farmers Carry
Skill – Box Jumps & Pull Up Progression
Conditioning – 8 min AMRAP
10 Kettle bell Swings
10 Dumbell Snatches
10 Goblet Squats
Game – Duck, Duck, goose
Top Dawgs
Strength –
Strict Handstand Push Ups & Weighted Pull Ups
5×7 of each
Conditioning –
17 Min AMRAP
6 Kettle Bell Snatches each hand 53/35
9 Kettle Bell Swings each hand 53/35
12 Goblet Squats 53/35
3.27.2014
Thursday
Mighty Mites
Warm Up – 2 Minutes Jump Rope
2 Minutes Box Jumps
Focus/Skill – Pull Up Progression
5 Pull Ups, rest 1 1/2 minutes
6 Pull Ups, rest 1 1/2 minutes
7 Pull Ups, rest 1 1/2 minutes
8 Pull Ups, rest 1 1/2 minutes
9 Pull Ups, rest 1 1/2 minutes
10 Pull Ups, rest 3 Minutes
Max Pull Ups
WOD – 10 Min AMRAP
10 Air Squats
10 Push Ups
10 KettleBell Swings (use 3-8# dumbbells if 9# KB is too heavy)
Game – Dodgeball – or Free play on the Rings
Top Dawgs
Warm Up –
CrossFit Official Warm Up
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
Dip
Conditioning-
PART 1: “The Break Up”
3.26.2014
Wednesday
Mighty Mites
Warm Up – Running
Focus/Skill – Squat & Back Squat
WOD – 2 Rounds
400 Meter walk with medicine ball
10 Burpees
10 Air Squats
Top Dawgs
Warm Up – Run 800 Meters
Row 400 Meters
Strength – Back Squat
5@ 40%, 5@50%, 3@60%, 5@65%, 5@75%, Max Reps @85%
5 Rounds for Time
Overhead Walking Lunge
10# Plate Burpee
50 Double Unders
3.25.2014
Tuesday
Mighty Mites
Warm Up – Tabata Squats
Focus/Skill – Front Squats & Handstand Push Ups
WOD –
4 Rounds:
5 HSPU
10 Box Jumps
15 Kettle Bell Swings
Game – Free Play on the Ropes!
Top Dawgs
Warm Up – Row 1000 Meters
Strength – Back Squat
WOD – 4 Rounds for Time
1 Rope Climb
5 Handstand Push Ups
10 Box Jumps
15 Kettle Bell Swings
3.24.2014
Monday
Mighty Mites
Warm Up – Indoor Running Drills, Bear Crawls, Inch Worms & Soldier Kicks
Skill – Double Unders 5 Min Practice
WOD – 10 Min AMRAP
20 Air Squats
15 Jumping Jacks
10 Push Ups
Top Dawgs
Warm Up – Burgner Warm Up
Strength – Snatch Technique to Load
Conditioning –
3 Rounds for Time
Row 500 Meters
20 Alternating Dumbell Snatch
15 Push Up
10 Goblet Squat
Ring Row
3.22.2014
Saturday
Mighty Mites
Warm Up – Run 400 Meters
Focus/Skill – Death March
WOD – Alotta Tabata
Tabata Abs
Tabata Squats
Tabata Push Ups
Game – Dodgeball
Top Dawgs
800 Meter Run 3 Minute Rest 800 Meter Run
Conditioning-
4 Rounds Each for Reps
30 Seconds of work,
30 Seconds of rest between exercises:
Push Ups
Jumping Lunge
Wall Ball
Burpee
Ground to Overhead
3.20.2014
Thursday
Mighty Mites
Warm Up – Tabata Sit Ups
Focus/Skill – Double Unders
WOD – 8 Min AMRAP
50 Ft Bear Crawl
10 Air Squats
10 Burpees
Game – Dodgeball
Top Dawgs
Warm Up – Row 1000 Meters
Run 400 Meters
Skill – Pull Up Progression
Wod – Annie
&
Fran
3.19.2014
Birthday Parties at CrossFit San Ramon RULE!
Wednesday
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Box Jumps
WOD –
20 Box Jump
20 Jumping pull-ups
20 Kettlebell swings
20 Walking Lunge
20 Knees to elbows
20 Push press
20 Back extensions
20 Wall ball shots
20 Burpees
20 Jump Rope
Game – Musical Medicine Ball
Top Dawgs
Fifty Madness!
For Time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press 45/33
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
3.18.2014
Tuesday
Mighty Mites
Warm Up – 5 Minutes Jump Rope
Focus/Skill – Rope Climb
WOD – 8 Minute AMRAP
50 Ft Bear Crawl
20 Air Squat
1 Rope Climb
Game – Dodgeball
Top Dawgs
Strength – Every Minute On The Minute for 10 Minutes
2 Power Cleans, 2 Hang Cleans
Conditioning-
15 Minute AMRAP
50 Ft Bear Crawl
50 Air Squats
1 Rope Climb
3.17.2014
Happy St. Patrick’s Day!
Monday
Mighty Mites
Warm Up – Running Drills
Skill – Jump Rope
WOD – 8 Minute AMRAP
5 Push Ups
10 Sit Ups
15 Air Squats
Top Dawgs
Warm Up – Row 1000 Meters
Strength- Overhead Squat Technique to Load
Conditioning –
Nancy
5 Rounds For Time
400 meter Run
15 Overhead Squats
3.15.2014
Saturday
Mighty Mites
Warm Up – Burgner Warm Up
Focus/Skill – Snatch
WOD – 2 Rounds
Row 200 Meters
10 Kettle Bell Swings
15 Pull Ups
Top Dawgs
Warm Up – Burgner Warm Up
Focus/Skill – Snatch to Max Load
Conditioning:
“Eva” – Team or Solo “Half Eva”
5 Rounds for Time
800 Meter Run
30 Kettle Bell Swings 70/53
30 Pull Ups
3.13.2014
Thursday
Mighty Mites
Warm Up – Speed Ladder Drills
Focus/Skill – Half Dome Balancing
WOD – 5 Rounds
5 Wall Balls
10 Burpees
15 Sit Ups
Top Dawgs
Warm Up: Speed Ladder Drills
Strength: Back Squat 5×7 @ 70% of Max Load
Conditioning:
7 Min AMRAP
Burpees with a 6 inch jump
3.12.2014
Wednesday
Mighty Mites
Warm Up – Running Drills–5 Laps Between Cones, Bear Crawls, 2 Laps Between Cones, Solider kicks, 2 laps between cones, Inch Worms 2 Laps Between Cones, Run 3 Final Laps Between Cones
Focus/Skill – Pull Up Progression Start at 5, then 6, 7,8,9,10, Max Pull Ups – 2 minute break between each set
WOD – 8 Min AMRAP
15 Squats
10 Box Jumps
5 Double Unders
Game – Dodgeball
Top Dawgs
Warm Up – Run 400 Meters, Row 800 Meters
Strength:
Every Minute On The Minute for 10 Minutes
3 Shoulder Press 3 Push Press 3 Split Jerk @ 75% of Shoulder Press 1 Rep Max
Conditioning:
Tabata Something Else – Add Total Reps for all exercises
Pull Ups
Push Up
Sit Ups
Squats
3.11.2014
Tuesday
Mighty Mites
Warm Up – CrossFit Mini Warm Up 3 Rounds 10 Each:
Overhead Squat With PVC Pipe
Sit-Ups
Pull Ups
Dips
Focus/Skill- Handstand Push Ups
WOD – 6 Min AMRAP
5 HSPU
10 Air Squat
15 Jumping Jacks
Game – Dodgeball
Top Dawgs
Warm Up:
CrossFit Official Warm Up
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:
Front Squat Technique to Load
Conditioning:
6 Rounds for Time
200 Meter Run
5 Burpees
10 Jumping Lunges
15 Kettle Bell Swings 53/35
3.10.2014
Monday
Mighty Mites
Warm Up – Bear Crawls, Running Drills & Inch Worms
Skill- Double Unders
WOD – 5 Rounds
20 Jump Rope Singles
15 Squats
10 Deadlifts
5 Push Ups
Top Dawgs
Warm Up:
Run 400 Meters, Row 500 Meters
Burgner Warm Up
Strength:
Snatch Technique to Load
Conditioning:
Olympic Total:
Snatch, Clean & Jerk
Full Squat caught with lockout, Best Good Lift For Each
3.8.2014
Saturday
Mighty Mites
Warm Up – Tabata Push Ups
Focus/Skill – Squats w 5 second hold at the bottom
WOD – 8 Minute AMRAP
10 Box Jumps
10 Kettle Bell Swings
10 Sit Ups
Game – Musical Medicine Ball
Top Dawgs
Strength: Deadlifts
Conditioning:
3 Rounds For Time
30 Double Unders
25 Sit Ups
20 Shoulder to Overhead
15 Toes to bar
10 Sumo Deadlift High Pull
3.6.2014
Thursday
Mighty Mites
Warm up – Tabata Squats
Focus/Skill – Thrusters & Double Unders
WOD – 8 Min AMRAP
5 Thrusters
10 Toes To Bar
15 Burpees
Game – Musical Medicine Ball
Top Dawgs
Conditioning:
For Time:
800 M Run
2 Minute Break
3 Rounds
5 Cleans 185/125
15 Toes to Bar
2 Minute Break
800 M Run
3.5.2014
Wednesday
Mighty Mites
Top Dawgs
Warm Up:
Row 500M
Run 400M
Strength:
5 Rounds of 5 Each
Pull Ups & Dips
Conditioning:
9 Minute AMRAP
12 Bar Facing Burpees
8 Push Press
8 Kettle Bell Swings
3.4.2013
“Coach” Amanda, the original CrossFit San Ramon Kid, giving her mom some well deserved hugs after a rough workout!
Tuesday
Mighty Mites
Warm Up – 2 Minutes Box Jumps & Tabata Abs
Focus/Skill – Kettle Bell Swings
WOD – 7 Min AMRAP 5 Push Ups, 5 Sit Ups, 10 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Warm Up:
3 rounds
200 m run
10 Wallball
Speed:
5x100m sprint
walk back
Conditioning:
4×3 Cindy
4×3 minute AMRAP 2 min rest
5 Pull Up
10 Push Up
15 Squats
3.3.2014
Monday
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Squat & Back Squat
WOD – 5 Min AMRAP
6 Lunges, 6 Push Ups, 6 Box Jumps
Game – Dodgeball
Top Dawgs
Warm up:
Dynamic Bands
Strength:
Back Squat:
5@40%, 5@50%, 3@60%
5@65% 5@75% max@85
Conditioning:
8 minute AMRAP
8 Barbell Lunge front rack 115/75
8 Chest to bar Pull ups
8 Push ups
CrossFit Kids San Ramon 
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