4.2.2014
Wednesday
Mighty Mites
Warm Up – 5 Minutes Jump Rope Practice
Focus/Skill – Wall Balls
WOD – Alota Tabata
Tabata Sit Ups
Tabata Air Squats
Tabata Push Ups
Game – PLAY TIME!!!
Top Dawgs
Strength – Clean & Jerk – Technique to Load
Conditioning –
12 Min AMRAP
10 Wall Balls
10 Pull Ups
10 Push Ups
10 Ground To Overhead
Who wants some HEALTHY Ice Cream??? Try this out!
3.24.2014
Monday
Mighty Mites
Warm Up – Indoor Running Drills, Bear Crawls, Inch Worms & Soldier Kicks
Skill – Double Unders 5 Min Practice
WOD – 10 Min AMRAP
20 Air Squats
15 Jumping Jacks
10 Push Ups
Top Dawgs
Warm Up – Burgner Warm Up
Strength – Snatch Technique to Load
Conditioning –
3 Rounds for Time
Row 500 Meters
20 Alternating Dumbell Snatch
15 Push Up
10 Goblet Squat
Ring Row
11.26.13
There will not be CrossFit Kids/Teens Classes on Thanksgiving.
Tuesday
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
http://www.carmeneatjoy.com/2012/11/09/460/
11.25.13
Monday
Turbo Tots
Warm Up – Soldier Kicks
Focus/Skill – Clean & Jerk
WOD – 2 Rounds: 10 Clean & Jerks, 10 Burpees
Game – Coach Says
Mighty Mites
Focus/Skill – Clean & Jerk, Squat
Warm Up – Soldier Kicks & Bear Crawls
WOD – 9 Min AMRAP 5 Clean & Jerks, 5 Burpees, 5 Squats, 5 Push Ups
Game – Coach Says
Top Dawgs
Warm Up:Run 400 Meters & 3 Rounds:
5-10 Banded Good Mornings
5-10 Dead Hang Pull Ups
5-10 Strict Press
Focus/Skill – Snatch
WOD – Complete 3 rounds for time of:
25 Double unders
20 DB snatch, alternating
15 Burpees
10 Handstand push ups
11.20.13
Wednesday
Turbo Tots
Warm Up – Bear Crawls
Focus/Skill – Wall Balls
WOD – 3 Rounds: 5 Wall Balls, 5 Ring Pulls Ups, 30 second Plank
Game – Musical Medicine Ball
Mighty Mites
Focus/Skill – Wall Balls, Thrusters
Warm Up – Running & Bear Crawls
WOD – 10 Min AMRAP: 10 Wall Balls, 10 Box Jumps, 10 Push Ups
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Row 500M & Foam Roll
Focus/Skill – Clean and Jerk
WOD – Against an 8 min Clock: 30 HSPU, 20 Burpee Pull Ups, ME Double Unders
11.14.13
Thursday
Turbo Tots
Warm Up – Walking Lunges
Focus/Skill – Overhead Squats & Push Press
WOD – 4 min AMRAP: 2 forward rolls, 5 air squats, bear crawls
Game – Coach Says
Mighty Mites
Focus/Skill – Squat, Overhead Squat & Push Press
Warm Up – Walking lunges
WOD – 8 Min AMRAP: 2 forward rolls, 5 air squats, 10 burpees
Game – Coach Says
Top Dawg
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
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
9.24.2013
Tuesday , September 24th
Turbo Tots
Focus/Skill Squat & Front Squat
Warm Up – Hurdles Over/Under, 3 forward rolls
W.O.D. 3 rounds: Bear Crawl, Lunge walk, 3 push-ups
Game – Dragon Tails
Mighty Mites
Warm Up – Shuttle Run, 3 Forward rolls, 5 sit-ups
Focus/Skill Squat & Front Squat
W.O.D. – 7 min AMRAP – bear crawl, lunge walk, 10 push-ups
Game- Dragon Tails
http://pinterest.com/pin/61220876156697620/
9.23.2013
Monday, September 23rd
Turbo Tots
Focus/Skill – Front Squat & Squat
Warm Up – 2 Rounds: Ring Run & 10 jumping jacks
W.O.D. AMRAP Lunge walk, bear crawl, Sit-ups
Game – Plank Wars
Mighty Mites
Warm Up – 4 Rounds: Ring Run & 10 Jumping Jacks
Focus/Skill – Squats & Front Squats
W.O.D. 8 minute AMRAP Lunge walk, bear crawl, Sit-ups
Game – Plank Wars
http://pinterest.com/pin/61220876156768657/
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?
Saturday 8.31.13
Saturday, August 31st
PreK
Focus/Skill – Squat Stance & Hips
Warm Up – 3 Sets: Hurdles (over, under), 3 forward rolls, 50 meter Bear Crawl
W.O.D – 3 Rounds: 50 Meter Run, 3 One arm overhead lunge (right and left), 3 Hand Release Push-Ups, 5 Squats
Game- Lunge Race around the cone course!
Kids
Warm Up- 4 Minutes: Hurdles (Over & Under), 50 Meter Bear Crawl
Focus/Skill – Squats Stance & Hips and Lunges
W.O.D. – 6 Rounds: Run, 5 One arm, overhead lunge (Right & Left), 10 Hand Release Push-Ups, 10 Squats
Game- Awesome Agility! Par Course: Lunge races, Ring Jumps and Speed Ladders
We must be the change we want to see.” ~Mahatma Gandhi
Trainer Tip of the Day: Did you know that immediately following your CrossFit workout is the best time to learn & study? Have your homework or readying handy for the drive home!
http://www.paleocupboard.com/slow-cooker-pot-roast.html
CrossFit Kids San Ramon 
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