8.2.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – Running Drills
Skill – Jump Rope
WOD – 6 Minute AMRAP
10 Burpee Box Jumps
10 Kettle Bell Swings
Game – Free Play
Top Dawgs
Conditioning – Open 12.4
12 Min AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups
Bonus Abs – Skin the Cat (12 reps)
7.30.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – Ski Racer
Skill – Box Jumps
WOD – 6 Minutes
10 Burpee Box Jumps
10 Toes to Bar
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Ski Racer
Strength – Back Squat 5 x 6 @ 80%
Conditioning – 3 – 6 Min AMRAPS
10 Squat Thrust Box Jumps 24/20
10 Toes to Bar
3 Minute Rest
Bonus Abs – 50 Windshield Wipers
7.28.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Farmers Carry Around the Building
Focus/Skill – Box Jumps
WOD – 7 Min AMRAP
50 Ft Bear Crawl
10 Squats
100 Ft Run
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 3 Rounds
100 Meter Run
50 Foot Bear Crawl
10 Squats
LEADER BOARD CHALLENGE
Conditioning – HELEN 3 Rounds for Time
400 Meter Run
21 Kettle Bell Swings 53/35
12 Pull Ups
Bonus Abs – 50 Toes to Bar from the Ground
7.26.2014
SATURDAY
Mighty Mites
2 Minutes Stretching
Warm Up – 4 Minutes Jump Rope/Double Under Practice
Focus/Skill – Kettle Bell Swings
WOD – 7 Min AMRAP
10 Kettle Bell Swings (can use 3-8# weights)
10 Squats
10 Box Jumps
Game – Free Play
Top Dawgs
Strength – Overhead Squat
Build to Max, drop to 75% 3×5
Conditioning – For Time
1000 Meter Row
30 Power Snatch 95/63
20 Overhead Squats 95/63
10 Bar Facing Burpees
400 Meter Run
7.23.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 5 Rounds of 100 Foot Sprints
Focus/Skill – Overhead Squats
WOD – 6 min AMRAP
10 Overhead Squats
10 Burpees
Game – Dodgeball
Top Dawgs
Warm Up – 3 Rounds;
200 Meter Run
10 Overhead Squats (pvc or bar)
10 Samson Stretch 15 seconds each side
Strength – 10 Min EMOM @ 65%
Snatch
Snatch Balance
Snatch
Snatch Balance
Conditioning – 5 Rounds For Time
20 Kettle Bell Swings 53/35
30 Lunges
Bonus Abs – 25 Mermaids each Side
7.21.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Box Jumps – 3 Minutes
Skill – Toes to Bar
WOD – 5 Min AMRAP
5 Clean & Jerks
7 Burpees
9 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Strength – Clean & Jerk Technique to Load
Conditioning – 3 Rounds for Time
5 Full Clean & Jerks 155/115
10 Deadlifts 155/115
10 Toes To Bar
Bonus Abs – Tabata Flutter Kicks
7.19.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – Farmers Carry Around the Building
Skill – Handstands and Forward Rolls
WOD – 7 Min AMRAP
5 Kettle Bell Swings
5 Box Jumps
5 Burpees
Game – Rope Climb Practice
Top Dawgs
Skill – Handstand Practice
Conditioning – 20 Min AMRAP
5 Meter Handstand walk – or 30 second handstand hold
100 Meter Run
50 Squats
Bonus Abs – Tabata Reverse L-Sits
7.16.2014
WEDNESDAY
MIGHTY MITES
Stretching
Warm Up – 4 Minutes Jump Rope – shoot for 10 Double Unders – linked!
Focus/Skill – Shoulder to Overhead
WOD -6 Minute AMRAP
10 Shoulder to Overhead
10 Burpees
Game – Dodgeball
TOP DAWGS
Strength – Cleans (full)
5@ 40%
5@50%
3@60%
5@75%
3@85%
Max Reps @ 95%
Conditioning – 6 Rounds for Time
4 Shoulder to Overhead 155/95
12 Deadlifts 155/95
* 6 Burpees at the top of every minute*
7.14.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Jump Rope
Focus/Skill – Grasshoppers
WOD – 6 Min AMRAP
20 Grasshoppers
10 Air Squats
5 Burpees
Game – Musical Medicine Ball
Top Dawgs
Strength – Front Squat (bottom chart)
5@ 40%
5@50%
3@60%
5@75%
3@85%
Max Reps @ 95%
Conditioning – 4 Rounds for Time
30 Grasshoppers
20 Wall Balls 20/14
400 Meter run with Medicine Ball
Bonus Abs – Tabata Kayaker
7.12.2014
Saturday
Mighty Mites
Stretching
Warm Up – Medicine Ball Overhead Carry around the building
Skill – Rope Climbs
WOD – 7 Minute AMRAP
2 Rope Climbs
10 Air Squats
5 Push Ups
Game – YOU CHOOSE!
Top Dawgs
Warm Up – 3 Rounds
100 Meter Run
10 Wall Balls
15 Second Samson Stretch – each side
Speed – 6 x 50 Meter Sprint
Conditioning – AMRAP 5 x 2 Minutes
2 Rope Climbs
2 Clusters 115/75
2 Curtis P 115/75
2 Minute Break
Bonus Abs – L- Sits
Level 1 accumulate 1 minute, Level 2 accumulate 2 minutes Level 3 accumulate 3 minutes
7.9.2014
Wednesday
Mighty Mites
stretching
Warm Up – Farmers Carry
Focus/Skill – Back Squat
WOD – 5 Minutes
5 Burpees
6 Squats
7 Kettle Bell Swings
Game – Dodgeball
Top Dawgs
Strength – Back Squats
5@ 40%
5@50%
3@60%
5@75%
3@85%
Max Reps @ 95%
Conditioning – 14 Min AMRAP
10 Kettle Bell Swings 70/53
100 Meter Farmers Carry 45/35
7.7.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Rowing Fish Game
Focus/Skill – Box Jumps
WOD – 5 Rounds
10 Shoulder to Overhead
10 Box Jumps
10 Squats
Game – Dodgeball
Top Dawgs
Warm Up – Rowling – 5 Rounds
Conditioning – Open 13.2 – 10 Min AMRAP
5 Shoulder to Overhead
10 Deadlift
15 Box Jumps 24/20
Bonus Abs – 50 Toes to Bar
7.5.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – 3 Minutes Double Under Practice
Focus/Skill – Squats
WOD – 6 Minute AMRAP
5 Squats
5 Burpees
5 Push Ups
5 Sit Ups
Top Dawgs
Warm Up – Sally Up Push Up Cycle
Conditioning – 4 – 4 Min AMRAPS
10 Thrusters 75/53
10 Sumo Deadlift High Pulls 75/53
3 Minute Rest
Bonus Abs – 150 Sit Ups for Time
7.2.2014
DODGEBALL!!
Wednesday
Mighty Mites
Stretching
Warm Up – Forward Rolls
Skill – Rope Climbs
WOD – 6 Min AMRAP
1 Rope Climb
4 Push Ups
8 Kettle Bell Swings
Top Dawgs
Strength – Max Weighted Pull Ups and Dips
Conditioning – 15 Minute AMRAP
1 Rope Climb – Legless
4 Handstand Push Ups
8 Kettle Bell Snatch (4 each hand)
CrossFit Kids San Ramon 
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