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
5.1.2014
*Starting next week there will no longer be Tuesday and
Thursday Classes for Xfit Kids*
Thursday
Mighty Mites
Warm Up – Farmers Carry around the building
Focus/Skill – Burpees and Push Ups
Bonus- 3 Minute Jump Rope Practice
WOD – 6 Min AMRAP
10 Sit Ups
10 Front Squats
10 Wall Balls
Top Dawgs
Strength – Clean & Jerk – Technique to Load
Conditioning – For Time
Grace
30 Clean & Jerks 135/95
Bonus Abs- Tabata
4.30.2014
Wednesday
Mighty Mites
Warm Up – 2 Laps around the building with medicine ball overhead
Focus/Skill – Box Jumps & Handstand Push Ups
WOD – 5 Rounds for Time
10 Box Jumps
10 Squats
10 Pull Ups
Game – Dodgeball
Top Dawgs
Conditioning- Max Out Each of the Following:
Strict Pull Ups
Strict Dips
Strict Push Ups
Toes To Bar
Handstand Push Ups
Unbroken Kettle Bell Swings
500 Meter Row
Muscle Up or Kipping Pull Ups
Weighted Plank
Hill Mile
4.29.2014
Tuesday
Mighty Mites
Warm Up – Shuttle Runs
Focus/Skill – Deadlifts
WOD – 8 Min AMRAP
5 Wallballs
5 KB Sumo Deadlift High Pulls
10 Grasshoppers
Top Dawgs
Warm Up – 5 Min Jump Rope
Speed – 5×100 Meter Sprints, Walk Back
Conditioning – 6 Rounds: 30 Seconds on 30 Seconds off
Wallball 20/14
Kettle Bell Sumo Deadlift High Pull 70/53
Grasshoppers
4.28.2014
Monday
Mighty Mites
Warm Up – 200 Meter Run w/Medicine Ball & 100 Foot Bear Crawl
Skill – 5 Min Jump Rope
WOD – 8 Min AMRAP
10 Kettle Bell Swings
10 Burpees
10 Squats
Game – Dodgeball
Top Dawgs
Warm Up – 3 Rounds
200 M Run
10 Good Mornings 45/33
10 Squats
10 Shoulder Press 45/33
Strength – Deadlifts
5-5-5 at Max Weight for each set
Conditioning – 3 Rounds For Time
8 Kettle Bell Snatches 53/35
16 Jumping Squats 45/33
24 Push Press 45/33
4.26.2014
Saturday
Mighty Mites
Warm Up – 50 Ft Drills; Running, Bear crawl, Rabbit Run, Crab Walk
Focus/Skill – Grasshoppers & Jump Rope
WOD –
2 Minutes Each
Push Ups
Sit Ups
Squat
Pull Ups
500 Meter Row
400 Meter Run
Top Dawgs
Conditioning –
Max Out – 2 Min of Each
Push Ups
Sit Ups
Squats
Pull Ups
500 Meter Row
1 Mile Run (Flat)
4.24.2014
Thursday
Mighty Mites
Warm Up – 3 min Box Jumps
Focus/Skill – Toes To Bar
WOD – 7 Min AMRAP
5 HSPU
6 Burpees
7 Toes To Bar
Game – Dodgeball
Top Dawgs
Strength – Clean & Jerk 15 Minutes Technique to load
7 Min EMOM – 1 Full Clean, 1 Hang Clean, 2 Jerks @ 65% of Max
Conditioning – 8 Rounds for total reps G2OH –
90 Seconds Work, 45 Seconds Rest
4 Handstand Push Ups
6 Burpees
Max Reps Ground to Overhead at 65% of Clean & Jerk Max
4.23.2014
Wednesday
Mighty Mites
Warm Up – Medicine Ball Carry Around the Building – Twice
Focus/Skill – Tabata Hollow Rock
WOD – Mini Helen
200 Meter Run
10 Kettle Bell Swings 9#
10 Pull Ups
Top Dawgs
Warm Up –
Medicine Ball Drills
Tabata Hollow Rock
Conditioning – Helen 3 Rounds for Time
400 Meter Run
21 Kettle Bell Swings 53/35
12 Pull ups
4.22.2014
Tuesday
Mighty Mites
Warm Up – Bear Crawl 100 Meters, Crab Walk 100 Meters, 4- 50 Meter Sprints
Focus – Pull Up Progression
WOD – 7 Min AMRAP
3 Rope Climbs from the ground
10 Jumping Jacks
10 Air Squats
10 Push Ups
10 Toes To Bar from the ground
Top Dawgs
Strength – Back Squat
5@40%, 5@50%, 3@ 60%, 20@40%, 20@50%, 20@60%
Conditioning – 12 Min AMRAP
20 Dumbell Snatch 55/35
15 Toes To Bar
10 Hand Release Push Ups
4.21.2014
Monday
Mighty Mites
Warm Up – 3 Minutes Burpees, 3 Minutes Jump Rope
Focus/Skill – Tabata Sit Ups
WOD – 7 Min AMRAP
10 Push Ups
10 Air Squats
10 Kettle Bell Swings
Game – Musical Medicine Ball
Top Dawgs
Strength – Shoulder Press
5@40%, 5@50%, 3@60%, 15@45%, 15@55%, 15@65%
Conditioning –
6 Rounds For Time
12 Burpee Box Jumps 24/20
200 Meter Run
4.17.2014
Thursday
Mighty Mites
Warm Up – 400 Meter walk/run with Medicine Ball
Pull Up Progression
Focus/Skill – Squat & Front Squat
WOD – 8 Min AMRAP
50 Ft Solider kicks
50 Ft Crab Walk
5 Burpees
10 Air Squats
Game – Didgeball
Top Dawgs
Strength – Back Squat
5@40%, 5@50%, 3@60%, 5@75%, 3@ 85%, Max @95%
Conditioning – 3 Rounds for Time
800 Meter Run
15 Kettle Bell Swings
50 Double Unders
4.16.2014
Wednesday
Mighty Mites
Warm Up – Running
Focus/Skill – EMOM 10 Minutes – 7 Box Jumps
WOD – 10 Min AMRAP
50 Ft Bear Crawl
10 Air Squats
15 Jumping Jacks
Game – Coach Says
Top Dawgs
Warm Up – Death Marches & Dynamic Bands
Strength –
Thrusters – 5@40%, 5@50%, 3@60%
5@75%, 3@85%, Max @95%
Conditioning – For Time
15-12-9-6-5
Thrusters
Burpee over the Bar
4.15.2014
Tuesday
Mighty Mites
Warm Up – 400 Meter walk with Medicine Ball
Focus/Skill – Toes to Bar
WOD – 10 min AMRAP
10 Air Squats
10 Jumping Jacks
10 Kettle Bell Swings
Game – Dodgeball
Top Dawgs
Strength –
Power Clean, Technique to Load
Conditioning – Open 11.5
20 MIN AMRAP
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Ball
4.14.2014
Monday!
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Kettle Bell Swings and Pull Up Progression
WOD – 7 Min AMRAP
5 – Push Ups
5 Ring Rows
5 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Strength – Snatch
Build to Load – 15 Minutes
10 Minute EMOM 1 Snatch, 2 Hang Snatch @65% of 1RM
Conditioning –
7 Min AMRAP
7 Push Ups
7 Ring Rows
4.12.2014
SATURDAY!!!
Mighty Mites
Warm Up – Balance Drills on the Half Dome & Running
Focus/Skill – Squats, Double Unders & Box Jumps
WOD – 8 Min AMRAP
5 Burpees
10 Squats
15 Box Jumps
Game – Coach Says
Top Dawgs
Warm Up – Weighted Tabata Sit Ups
Strength –
Back Extension – 75 – up to 5 set of 15
Double Unders while you’re waiting for a GHD Machine
Conditioning – For Time:
200 Meter Run
2 Curtis P Complexes 115/75
400 Meter Run
4 Curtis P Complexes
400 Meter Run
4 Curtis P Complexes
200 Meter Run
2 Curtis P Complexes
4.10.2014
Thursday
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Rope Climbs
WOD – 6 Min AMRAP
10 Kettle Bell Swings
15 Burpees
1 Rope Climb
Top Dawgs
Warm Up – Dynamic Bands
Strength – Snatch
Conditioning –
5 Rounds for Time
2 Manmakers
2 Wall Climbs
2 Rope Climbs
Rest 1 Minute
4.9.2014
Wednesday
Mighty Mites
Warm Up – Tabata Sit Ups
Focus/Skill – Clean and Split Jerk
WOD – 7 Min AMRAP
20 Jumping Jacks
15 Air Squats
10 Clean & Split Jerks
5 Push Ups
Game – Dodgeball
Top Dawgs
Warm Up – Row 500 Meters
Run 400 Meters w/Medicine Ball overhead
Strength – Split Jerk from Rack
Conditioning –
“Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
4.8.2014
CrossFit Superhero Parties are the BEST!
Tuesday
Mighty Mites
Warm Up – Running Drills
Focus/Skill – Deadlifts & Kettle Bell Swings
Conditioning – 7 Min AMRAP
5 Air Squats
5 Box Jumps
5 Kettle Bell Swings
Game – Plank Wars
Top Dawgs
Strength – Deadlift
5@ 40%, 5@50%, 3@60%, 3@70% , 3@80%, Max Rep @ 90%
Conditioning –
17 Min AMRAP
100 Foot Bear Crawl
2 Handstand Push Ups
4 Dive Bombers
6 Kettle Bell Swings 70/53
8 Pistols
10 Jumping Lunge
CrossFit Kids San Ramon 
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