8.18.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Forward Rolls & Running Drills
Focus/Skill – Rope Climbs
WOD – 6 Min AMRAP
3 Rope Climbs from the ground
5 Burpees
5 Air Squats
Game – Rope Play
Top Dawgs
Warm Up – Run 400 Meters then Dynamic Bands
Strength – 5×7 Push Jerks 80% (top chart)
Conditioning – 12 Min AMRAP
Rope Climbs
Ground To Overhead 135/95
1:1, 1:2, 1:3, 1:4, etc
Bonus Abs – Tabata Sit Ups
4.19.2014
Saturday
Mighty Mites
Warm Up – Running & Balance on Half Dome
Focus/Skill – 3 Min Box Jumps, 3 Minute Jump Rope
WOD – 8 Min AMRAP
10 Burpees
10 Walking Lunges
10 Sit Ups
Game – Duck, Duck, Goose
Top Dawgs
Strength -Deadlifts
5@40%, 5@50%, 3@60%, 5@75%, 3@85%, Max @95%
Or work to 1 Rep Max
Conditioning –
6 Rounds For Time
200 Meter Run
100Ft Overhead walking lunge
1 Minute Break
1.23.2014
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Thursday
Turbo Tots
Focus/Skill – Push Ups & Hand Release Push Ups
Warm Up – Burpee Tag
WOD – 3 Rounds: 5 Ground to Overhead, 5 Burpees, 5 Jumping Jacks
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Burpee Tag
Focus/Skill – Ground to Overhead, Push Ups & Hand Release Push Ups
WOD – 10 Min AMRAP: 7 Ground to Overhead, 7 Push Ups, 7 Air Squats
Game – Musical Medicine Ball
Top Dawgs
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups
12.3.2013
The CrossFit San Ramon Holiday Party is this Saturday from 6-9 pm. We look forward to celebrating a fantastic year with all of our CrossFit Kids & Teens!
Tuesday
Turbo Tots
Warm Up – Running
Focus/Skill – Cleans & Thrusters
WOD – 3 Rounds: 5 cleans, 5 thrusters, 10 Jumping Jacks
Game – Dodgeball
Mighty Mites
Focus/Skill – Cleans & Thrusters
Warm Up – Sprinting & Rope Climbs
WOD – 8 Min AMRAP: 10 Cleans, 10 Thrusters, 10 Jumping Jacks
Game – Dodgeball
Top Dawgs
Warm Up – Run 100m 10 Bar Thrusters
Focus/Skill – Cleans
ME T2B in the remainder of the 2:30
12.2.2013
MONDAY
Turbo Tots
Warm Up – Bear Crawls
Focus/Skill – Pistols & Thrusters
WOD – 3 Rounds: 5 thrusters, 10 Pistols 5 each leg, 5 Push Ups
Game – Coach Says
Mighty Mites
Focus/Skill – Pistols & Thrusters
Warm Up – Bear Crawls & Soldier Kicks
WOD – 8 Min AMRAP: 5 Thrusters, 10 Pistols 5 each leg, 5 Push Ups, 5 Pull Ups
Game- Coach Says
Top Dawgs
Warm Up – Row 400M, 10 Good Mornings, 10 Thrusters
Focus/Skill – Clean & Split Jerk
WOD -3 Rounds: Run 400m Pull Ups 15 Pistols
11.16.13
Saturday
Turbo Tots
Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Lunges
Focus/Skill – Push Ups & Squats
WOD – 3 Rounds: 10 Burpees, 10 Push Ups, 10 Sit Ups
Game – Musical Medicine Ball
Mighty Mites
Focus/Skill – Push Ups, Squats, Overhead Squats
Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Lunges
WOD – 9 Min AMRAP: 10 Burpees, 10 Push Ups, 10 Sit Ups
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Run or Row 400 Meters, Tabata Sit Ups
Focus/Skill – Squat, Front Squat, Overhead Squat
WOD – 10 Min AMRAP: 15 Box Jumps, 10 Squats, 5 Pull Ups
11.13.13
Wednesday
Turbo Tots
Warm Up – Soldier kicks
Focus/Skill – Squat, Front Squat
WOD – 3 Rounds: 10 Box Jumps, 10 Front Squats. 10 Jumping Jacks
Game – Dragon Tails
Mighty Mites
Focus/Skill – Squat, Front Squat, Overhead Squat
Warm Up – Solider Kicks and Bear Crawls
WOD – 10 Min AMRAP: 10 box Jumps, 10 front Squats, 10 Jumping Jacks, 30 second Plank
Game – Dragon Tails
Top Dawgs
Franklin P. Adams
11.12.13
Tuesday
Turbo Tots
Warm Up – Tabata Sit Ups
Focus/Skill – Squat & Overhead Squat
WOD – 3 Rounds: 3 forward rolls, 10 Squats, bear crawls
Game – Duck, Duck, Goose
Mighty Mites
Focus/Skill – Squat, Overhead Squat & Pull Ups
WOD – 7 Min AMRAP: 2 forward rolls, 10 Squats, bear crawls, 5 Push Ups
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Rounds: Run 100m & 10 Bar Thrusters
-Sam Snead
11.11.13
Monday
Today we give thanks to our Veterans. Thank you for all you have done and continue to do for this country!
Turbo Tots
Mighty Mites
Top Dawgs
11.9.2013
Saturday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – 2 Rounds- 10 Air Squats, 10 Burpees
WOD – 4 Min AMRAP: 5 Box Jumps, 5 Push Ups, 5 Sit Ups
Game – Coach Says
Mighty Mites
Warm Up – 4 Rounds – 15 Air Squats, 15 Burpees
Focus/Skill – Squat & Front Squat
WOD – 8 Min AMRAP: 10 Box Jumps, 10 Push Ups, 10 Sit Ups
Game – Coach Says
Top Dawgs
Warm Up – 800 Meter Run, 500 Meter Row
Focus/Skill – Deadlift & Box Jumps
WOD – 10 Min AMRAP: 10 Deadlifts, 15 Box Jumps
“breaded” chicken thighs http://www.thefoodee.com/recipe/5254/
11.7.2013
Thursday
Turbo Tots
Focus/Skill – Overhead Squats
Warm Up – Tabata Sprints
WOD – 3 Min AMRAP: 5 overhead Squats, 7 Ring Pull Ups
Game – Hot Potato
Mighty Mites
Warm Up – Tabata Sprints
Focus/Skill – Overhead Squats
WOD – 8 min AMRAP 7 Overhead Squats, Pull Ups
Game – Hot Potato
Top Dawgs
Warm Up – 800 M Run, Tabata Abs
Focus/Skill – Overhead Squats, Back Squats
WOD – 7 Rounds for Time: 7 Overhead Squats & 7 Toes to bar
grain-free-dark-chocolate-cherry-scones
11.6.2013
Wednesday
Turbo Tots
Focus/SKill – Jump Rope, Clean & jerk
Warm Up – 3 Rounds: 3 Forward Rolls, 20 Jumping Jacks
WOD – Grace
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 4 Rounds: 3 Forward Rolls, 10 Push Ups, 20 Jumping Jacks
Focus/Skill – Clean & Jerk, Jump Rope – Double Unders
WOD – Grace
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 3 Rounds for time: 10 wall balls, 20 Double Unders
Focus/Skill – Push Press, Thrusters
WOD – “Jackie” 1000 m row, 50 thrusters, 30 pull ups
11.5.2013
Tuesday
Turbo Tots
Focus/Skill – Push Press
Warm Up – Tabata Sit Ups
WOD – 2 Rounds: 5 Push Press, 10 Burpees
Game – Dragon Tails
Mighty Mites
Warm Up – Tabata Sit Ups
Focus/Skill – Push Press
WOD – 7 Min AMRAP: 5 Push Press, 10 Burpees
Game – Dragon Tails
Top Dawgs
Warm Up – Run 400M, Tabata Abs- Flutter Kicks
Focus/Skill – Back Squats & deadlifts
WOD – 12 min AMRAP: 5 Deadlift , 7 Burpees, 9 Wall Ball
11.4.2013
Monday
Turbo Tots
Focus/Skill – Squats & Overhead Squats
Warm Up – 2 Rounds 10 Burpees 10 Sit Ups
WOD – Tabata Air Squat & Tabata Abs
Game – Musical Medicine Ball – lunge walk, hop, walk backwards, brisk walk forward
Mighty Mites
Warm Up – 3 Rounds 10 Burpees Sprint between cones twice
Focus/Skill – Squat, Overhead Squats, Rope Climbs
WOD – Mini Tabata This: Tabata Air Squats & rest 1 min. Tabata Pull Ups & rest 1 min, Tabata Plank
Game – Musical Medicine Ball – lunge walk, hop, walk backwards, brisk walk forward
Top Dawgs
Warm Up – 4 Rounds for time: 7 Burpees, Run 100m
Focus/Skill – Clean & Jerk
WOD – “Tabata This” Tabata Air Squats, rest 1 min; Tabata Pull Ups, Rest 1 Min, Tabata Push Ups, Rest 1 Min, Tabata Sit Ups
10.26.2013
Saturday, October 26th
We will not be holding CrossFit Kids Classes today!
CrossFit San Ramon is hosting its’ First Annual Barbells for Boobs Fundraiser Event. The event starts at 10:00am and will end at 1:00pm. At 11:00am we will have a Workout just for the CrossFit kids. Lori has been teaching the kids & teens the lift for “Grace” which will be the workout that everyone will be doing Saturday. Please bring the family, enjoy the fun day and hang around for some healthy Paleo snacks! For more on the event, please visit our main site: crossfitsr.com
We are offering classes Sunday, October 27th! 10:30am- 11:00am Kids ages 3-12. 11:00am – Noon Teens!
10.5.2013
Saturday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Supemans & Hollow Rocks
WOD – 2 Rounds: lunges, burpees & sprints
Game – Dodgeball
Mighty Mites
Warm Up – 3 Sets: 10 Supermans, 10 Hollow Rocks
Focus/Skill – Squats & Front Squats
WOD – 7 Min AMRAP 10 lunges, 10 burpees, 10 sit ups, 10 Ring Pulls
Game – Dodgeball
Top Dawgs
Stretch – 5 Minutes
Run 800 Meters
Focus/Skill – Clean & Jerk and Squats
WOD – teams of 2
500 Meter Row Each
20 shoulder press, 30 front squat, 40 wall ball, 50 Sit Ups
400 Meter Farmer Carry Each
“Don’t cry because it’s over, smile because it happened.”
― Dr. Seuss
primal-palate-chocolate-chip-cookies
10.3.2013
Thursday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Jump Rope & Push Ups
WOD – Tuck Jumps, Ring Pull Ups & Burpees
Game – Coach Says
Mighty Mites
Warm Up – Double Unders & Push Ups
Focus/Skill – Squat & Front Squats
WOD – 3 Rounds – 10 tuck jumps, 5 ring pull ups, 10 Burpees
Game – Coach Says
Top Dawgs
Warm up – 400M run & 30 seconds of Double Unders
Focus/Skill – Snatch
WOD- AMRAP 12 Minute 1,1 2,2 3,3 4,4
Ring Dips & Burpee Box Jumps
bloody-eyeballs-blueberry-stuffed-longans-in-berry
Make each day count!
10.2.2013
Wednesday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – 1/2 dome balance & ring run
WOD – 3 Forward Rolls, 10 Jumping Jacks, 5 Wall Balls
Game – Dragon Tails
Mighty Mites
Warm Up – 1/2 dome balance & Ring Run
Focus/Skill – Squat & Front Squat
WOD – 7 Min AMRAP – 3 Forward Rolls, 20 jumping jacks, Hurdle Run, 10 Wall Balls
Game – Dragon Tails
Top Dawgs
Warm Up – 400m Run, Tabata Sit-Ups with Ab Mat
Focus/Skill – Squats & Front Squats
Strength – EMOM 7 Minutes 2 Snatches w/PVC or 22# bar
WOD – 3 Rounds for Time: 3 Front Squats PVC or 22#
5 HSPU box or wall
7 Pull Ups
10 Double Unders
10.1.2013
Tuesday
Turbo Tots
Focus/Skill – Squats & Front Squats
Warm Up – Shuttle Run & Sit-Ups
WOD – 3 rounds: Soldier Kicks, Bear Crawls, Ring Pull Ups
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run & Sit Ups
Focus/Skill – Squats & Front Squats
WOD – 8 min AMRAP Soldier Kicks, Bear Crawls, Ring Pull Ups & 5 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 400m Run, 2 rounds – 25 double unders 15 burpee box jumps
Focus/Skill – Squats & Overhead Squats
Strength- EMOM 5 Minutes: 5 overhead Squats with PVC
WOD – 3 Rounds for time: 15 PVC thrusters, 15 Pull Ups, Run 400
chocolate-pie-raw-graham-cracker
9.30.2013
Monday
Turbo Tots
Focus/Skill – Front Squat & Squat
Warm up – 30 seconds max effort Jump Rope, Bear Crawl, 3 forward rolls
WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans
Focus/Skill – Front Squat & Squat
WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls
Focus/Skill – Squats
Strength – EMOM 5 Minutes 10 Air Squats
WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees
You want me to do something… tell me I can’t do it. -Maya Angelou
9.11.2013
Wednesday, September 11th
PreK
Focus/Skill – Squats and Pull-ups
Warm Up – Bear Crawl &Soldier Kicks
W.O.D. Tire Jumps, Forward Rolls, Squats
Game – PCF (Proteins, Carbs & Fats)
KIDS
Warm Up – Bear Crawl & Soldier Kicks
Focus/Skill – Squats & Pull-ups
W.O.D. – AMRAP 10 Squats, 5 Pull-ups, 5 Push-ups
Game – PCF
http://paleoforkids.net/paleo-pancakes/
Trainer Thought of the Day:
Why do you love to exercise? How does it make you feel after a fun CrossFit kids class?
9.10.2013
Tuesday, September 9th
PRE K
Focus/Skill – Squats and Push Press
Warm up – Forward Rolls, Push Press
W.O.D. Front Squat, Push-ups, Sit-ups
Game – Baseball: Hop between bases – Home: tuck jumps 1st: 1 legged hops 2nd: burpees 3rd: jumping jacks
KIDS
Warm Up – Forward Rolls, Push Press w/Pvc pipe
Focus/Skill – Squat, handstand push-ups
W.O.D. – Front Squats, Push-Ups and Sit-ups w/Ab Mat
Game – Baseball: Hop between bases – Home: tuck jumps 1st: 1 legged hops 2nd: burpees 3rd: jumping jacks
http://www.thepaleomom.com/2012/03/recipe-spinach-sore-leg-brownies.html
Trainer Tip of the Day: Nutrition is important! Spend a little bit of time with your family discussing examples of Proteins, Carbohydrates and Fats! What do they do for you? Why are they good for you? What are some new foods you can try?
9.9.2013
Monday, September 9th
PRE-K
Focus/Skill – Squat & Burpees
Warm Up – 1 Round of baseball: lunge between bases 1st-jumping jacks, 2nd – Burpees 3rd- Push-ups Home-Squats
W.O.D. – Sprints, half dome balancing, Squats
Game – Hot Potato
KIDS
Warm up – 2 Rounds of baseball: lunge between bases 1st-jumping jacks, 2nd – Burpees 3rd- Push-ups Home-Squats
Focus/Skill – Squat & Supermans
W.O.D. – Sprint, Squats and Abs using Ab Mat
Game – Hot Potato with 6# Medicine Ball
http://www.thepaleomom.com/2012/08/recipe-ginger-garlic-cauliflower-rice.html
Trainer Tip of the Day: STRETCH< STRETCH< STRETCH!!! Give your body a much needed 5 minute stretch today! Remember all the fun stretching we’ve done in class!
Welcome to CrossFit Kids San Ramon!!!
Get read y for CrossFit Kids Starting Monday!!!
We will also do a Kids WOD at the Pool Party on Sunday, August 25th at Noon.
We will be at the community pool at the corner of Bollinger Canyon Rd and Camino de Jugar. Pot Luck BBQ and WOD!!! Join the Fun!
August 26 – September 8 we are offering a Free trial period to limited number of Members kids. Non-Members can join if space is available.
CrossFit Kids Schedule starting August 26th
Monday – Thursday
Pre-K 3 to 5 yrs. 3:30-3:50pm
Kids 6-12 yrs. 3:50 – 4:30pm
Saturday Aug 31st & Sept 7th
Pre -K 11:00 – 11:20
Kids 11:20 – 12:00
Contact Lori or Tim at:
lorim@crossfitsr.com
tim@crossfitsr.com
925 -820-1800
CrossFit Kids San Ramon 
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