9.10.2014
WEDNESDAY
Mighty Mites
Stretch
Warm Up – Farmers Carry
Skill – Squats
WOD – 5 Rounds for Time
10 Box Jumps
10 Wall Balls
10 Burpees
Game – Free Play
Top Dawgs
Warm Up – Go thru each FGB station twice – 20 seconds of work 20 seconds of rest
Conditioning – Fight Gone Bad
Three rounds for max Reps – 1 minute each round
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/14
Push-press, 75/55
Row (Calories)
**1 Minute rest**
Bonus Abs – 50 Ab Wheel
9.8.2014
MONDAY
Mighty Mites
Stretching
Warm Up – 2 min Box Jumps
2 Min Jump Rope
Focus/Skill – Dumb Bell Snatch
WOD – 6 Min AMRAP
10 DB Snatch
10 Box Jumps
Game – Musical Medicine Balls
Top Dawgs
Warm Up – 3 Rounds
200 Meters
10 Burpees
10 Lunges
Conditioning – Max Out
Maximum reps or best time in 1 set of each exercise
Pull up (kipping ok)
Ring Dips
Double Unders
400 m Run
500 m Row
L-Sit (2 x 45lb plates under feet )
Push Ups
Bonus:
Muscle Ups
9.6.2014
SATURDAY
Mighty Mites
Stretch
Warm Up – 400 Meter Medicine Ball Carry
Skill Double Unders
WOD – Annie
Top Dawgs
Warm Up –
2 Rounds
400 m run
20 wall ball 20/14
Strength –
Find Thruster 1 Rep Max
Conditioning –
For Time:
30 Thrusters 115/75
Bonus –
ANNIE – 10 minute time cap
50-40-30-20-10 Reps each of:
Double Unders
Sit ups
9.3.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 1 Minute Running Drills
Focus/Skill – Front Squat
WOD – 7 Min AMRAP
7 Ring Rows
7 Push Ups
7 Air Squats
Game – Free Play
Top Dawgs
Warm Up – Rowling – 6 Rounds
Speed – 6 x 200 Meter Sprints – Rest Approx 45 seconds
Conditioning – 8 Min AMRAP
3 Muscle Ups
4 Front Squats 155/115
Bonus Abs – Tabata Obliques
CrossFit Kids San Ramon 
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