5.28.2014
Wednesday
Mighty Mites
Stretching
Warm Up – Jump Rope Drills
Focus/Skill – Back Squat
WOD – 8 min AMRAP
8 – Box Jumps
8 – Kettle Bell Swings
Game – Dragon Tails
Top Dawgs
Strength – Back Squat
3 x 10
Conditioning –
8 Min AMRAP
12 Box Jumps
16 Kettle Bell Swings
*Rest 5 Minutes*
2 x 2 Minutes with 1 Minute Rest
200 Meter Run
Max Sit Ups
5.24.2014
There will not be kids classes on Memorial Day. Teens are welcome to join the 1 adult class at 9:30am on Memorial Day
Saturday
Mighty Mites
Stretch Time!
Warm Up – 5 Minute Jump Rope & Double Under Practice
Focus/Skill – Jumping Lunges
Conditioning –
10 Jumping Lunges
10 Squats
10 Toes To Bar
Game – Dodgeball
Top Dawgs
Conditioning – For Time
50 Jumping Lunges
50 Toes To Bar
50 Jumping Squats 45/33
50 Medicine Ball Sit Ups 20/14
50 Squats
50 Sit Ups
50 Walking Lunges
5.21.2014
THERE WILL BE NO CLASSES ON MEMORIAL DAY. TEENS ARE WELCOME TO JOIN ADULTS AT 9:30AM
Wednesday
Mighty Mites
Stretching
Warm Up – Farmer’s Carry Around the Building
Focus/Skill – Front Squat w/PVC Pipe
WOD – 7 Min AMRAP
10 Front Squats
10 Burpees
10 Sit Ups
Game – Dodgeball
Top Dawgs
Warm Up – 10 Minute Foam Roll & Lacrosse Ball Work
Speed – 4 x 400 Meter Run 2 Minute Rest
Conditioning – 12 Min AMRAP
8 Front Rack Lunges
8 Hang Power Cleans
8 Ring Dips
Bonus Abs – Tabata Obliques
5.19.2014
Monday
Mighty Mites
Stretching
Warm Up – 50 Ft Drills – Running, Crab Walk, Soldier Kicks, Bear Crawl,Rabbit Hops
Focus/Skill – Push Press
WOD – 7 Min AMRAP
5 Push Press
5 Push Ups
5 Air Squats
Game – Dragon Tails
Top Dawgs
Warm Up – Rowling – 10 rounds each w/Burpee Penalty
Strength – Deadlift
Conditioning –
50 Sit Up Buy in
6 Rounds:
12 Kettle Bell Swings
12 Dumb Bell Snatches
12 Push Ups
50 Sit Up Buy Out
5.17.2014
Saturday
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Hand Stand Push Ups
WOD – 6 Min AMRAP
5 Handstand Push Ups
5 Kettle Bell Swings
5 Sit Ups
5 Box Jumps
Top Dawgs
Speed – 6 x 100M Sprint
“Nate”
20 Min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 Kettle Bell Swings 70/53
5.14.2014
Wednesday
Mighty Mites
Warm Up – 3 Minutes Foam Roll & Stretching
Focus/Skill – 3 Minutes Box Jump Practice 3 Minutes Jump Rope
Conditioning – 6 Min AMRAP
5 Burpees
5 Box Jumps
5 Sit Ups
Game – Dodgeball
Top Dawgs
Warm Up – 2 Rounds of 2-6 reps of each movement in circuit
Conditioning: “37 is the new 25” Birthday Circuit!
Kettle Bell Swings
Thrusters
Wall Balls
Handstand Push Ups
Double Unders
Dumb Bell Snatches
Kayakers
Overhead Lunges
CFSR WOD 5.12.2014
Monday
Mighty Mites
3 Minutes Foam Rolling
Warm Up – 400 Meter Medicine Ball Carry
Focus/Skill – Shoulder Press
WOD – 7 Min AMRAP
5 Shoulder Press – PVC Pipe
5 Burpees
5 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 400 Meter Run w/Medicine Ball
Strength – Front Squat 5×7 @ 75%
Conditioning –
2 – 5 Minute AMRAPS
8 Shoulder to Overhead 155/105
12 Deadlifts 155/105
16 Lateral Jumps Over the Bar
2 Minute Break
5.10.2014
Saturday
Mighty Mites
Warm Up – 3 Minutes of stretching & Rowling
Focus/Skill – Wall Balls
WOD – 100 ft run with Medicine Bal
10 Wall Balls
50 Ft Walking lunge with Medicine Ball
Game – Duck, Duck, Goose
Top Dawgs
Strength – Turkish Get Ups
Conditioning – Medicine Ball Mania
3 Rounds for Time:
400 Meter Run w Medicine Ball 20/14
25 Wall Balls 20/14
100 Ft Overhead Walking Lunge 20/14
*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*
Conditioning PART 2 – Annie
50-40-30-20-10
Double Unders
Sit Ups
5.7.2014
Wednesday
Mighty Mites
Warm Up – Running Drills
Skill – Overhead Squats w/PVC Pipe
WOD – 8 Min AMRAP
8 Overhead Squats
8 Box Jumps
8 Burpees
Game – Dodgeball
Top Dawgs
Strength- Overhead Squat Technique To Load – Record Max
Conditioning –
4 Rounds – 3 Minutes each with a 2 Minute break at the end of each round
8 Chest To Bar Pull Ups
8 Pistols
8 Overhead Squats 115/75
Count total rounds for score
5.5.2014
Monday
Mighty Mites
Warm Up – 200 Ft Run, 50 Ft Lunge
Focus/Skill – Push Press
WOD – 10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings
Box Jumps
Top Dawgs
Warm Up – 5 Rounds
200 Meter Run
50 Ft Lunge
15 Burpees
Strength – Shoulder Press 5-5-Max Wendler
Conditioning –
10-9-8-7-6-5-4-3-2-1-
Kettle Bell Swings 70/53
Box Jumps 30/24
5.3.2014
Saturday
Mighty Mites
Warm Up – 3 Min Jump Rope & Tabata Abs
Focus/Skill – Squat & Front Squat
WOD – Fight Gone Bad Modified – 2 Rounds
1 Min Wall Balls
1 Min KB Swings
1 Min Box Jumps
1 Min Push Press
1 Min Burpees
Top Dawgs
Warm Up – Fight Gone Bad Practice Rounds
2 Rounds – 30 Second Clock – 5 reps each station
Conditioning –
“Fight gone bad”
3 rounds for total reps:
1 min max wall balls (20/14)
1 min max sumo deadlift highpull (75/53)
1 min max box jumps (20)
1 min max push press (75/53)
1 min max calorie row
1 min rest
CrossFit Kids San Ramon 
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