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!
3.25.2014
Tuesday
Mighty Mites
Warm Up – Tabata Squats
Focus/Skill – Front Squats & Handstand Push Ups
WOD –
4 Rounds:
5 HSPU
10 Box Jumps
15 Kettle Bell Swings
Game – Free Play on the Ropes!
Top Dawgs
Warm Up – Row 1000 Meters
Strength – Back Squat
WOD – 4 Rounds for Time
1 Rope Climb
5 Handstand Push Ups
10 Box Jumps
15 Kettle Bell Swings
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
1.21.2014
Tuesday
Turbo Tots
Focus/Skill – Rope Climbs
Warm Up – Box Jumps and Burpees
WOD – 3 Rounds: 10 Jump Ropes, 10 Push Ups, 10 Sit Ups
Game – Dodgeball
Mighty Mites
Warm Up – Box Jumps & Burpees
Focus/Skill – Rope Climbs
WOD – 5 Rounds: 20 Jump Rope Singles, 10 Push Ups, 10 Sit Ups
Game – Dodgeball
Top Dawgs
10 Pull-Ups
20 Kettlebell Swings
30 Sit-Ups
40 Jump Rope Singles or 20 Double Unders
http://nomnompaleo.com/post/30267255011/a-week-of-paleo-school-lunches-part-1-of-5
1.16.2014
Thursday
Turbo Tots
Focus/Skill – Squat & Jumping Pull Ups
Warm Up – Tabata Squats
WOD – Mini Modified Elizabeth – 10-7-5 Power Cleans & Push Ups
Game – Dragon Tails
Mighty Mites
Warm Up – Tabata Squats & Tabata Push Ups
Focus/Skill – Ring Dips & Cleans
WOD – Elizabeth 21-15-9 Cleans (or Power Cleans) and Ring Dips
Game – Dragon Tails
Top Dawgs
Conditioning:
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips
12.5.2013
Our Holiday party is this Saturday! 6-9 pm. There will be activities and games for the kids. Please bring a side dish or dessert or drink to share! Don’t forget to sign up on the sheet on the bulletin board next to the front door!
Thursday
Turbo Tots
Focus/Skill – Pull Ups & Snatch
Warm Up – 2 Rounds: 10 Burpees 10 Sit Ups
WOD – 3 Rounds: Cindy – 5 Pull Ups, 10 Push Ups 15 Air Squats
Game – Dragon Tails
Mighty Mites
Warm Up – 3 Rounds: 15 Burpees & 15 Sit ups
Focus/Skill – Pull Ups & Snatch
WOD – 8 Min AMRAP Cindy – 5 Pull Ups, 10 Push Ups, 15 Squats
Game – Dragon Tails
Top Dawgs
Warm Up: 3min Of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Squats
Rest 1min
3min of “Cindy”
Focus/Skill – Snatch & Hang Snatch
WOD – 5 Rounds for time:
1min ME Bumper Plate Burpees
1min ME C2B Pull Up
12.4.2013
Wednesday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Box Jumps & Wall Balls
WOD -15-10 -5 Squats and HSPU
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – Box Jumps & Wall Balls
Focus/Skill – Squats & Front Squats
WOD – 21-15-9 Squats & HSPU
Game – Duck, Duck, Goose
Top Dawgs
Warm up – Run 400, 10 Pulls Ups, Run 400 10 Toes to Bar
Focus/Skill – Front Squats
WOD – 21-15-9 of:
Front Squats & HSPU
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
11.27.13
There will not be CrossFit Kids/Teens Classes on Thanksgiving
Wednesday
Turbo Tots
Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Push Ups
Focus/Skill – Squat, Front Squat
WOD – 3 Rounds: 10 Front Squats, 10 Burpees, 10 Sit Ups
Game – Duck, Duck, Turkey
Mighty Mites
Focus/Skill – Squat, Front Squat, Rope Climbs
Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Push Ups
WOD – 10 Min AMRAP: 10 Front Squats, 10 Burpees, 10 Sit Ups
Game – Duck, Duck, Turkey
Top Dawgs
Warm Up – Dynamic Bands & Tabata Abs
Focus/Skill – Deadlifts & Back Squats
WOD – Against a 12 Minute Clock:
30 Front Squats 25 Burpees, 30 Back Squats, 25 Burpees, ME Jumping Lunges
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
11.19.13
Tuesday
Turbo Tots
Warm Up – Tabata Air Squats
Focus/Skill – Squat & Snatch
WOD – 3 Rounds: 2 Forward Rolls, 4 Lunges, 6 Sit Ups, 8 Jumping Jacks
Game – Dragon Tails
Mighty Mites
Focus/Skill – Squat, Snatch
Warm Up – Tabata Air Squats
WOD – 9 min AMRAP – 10 lunges, 12 Sit Ups, 14 Jumping Jacks, 2 forward rolls
Game – Dragon Tails
Top Dawgs
Warm Up – run 800 & 3min AMRAP: 8 Ring Dips, 16 KB Swings
Focus/Skill – Snatch, Back Squat
WOD – 3 Rounds for time: 30 KB Snatches (15L 15R)
20 Pistols (10 L 10R)
Run 200m
banana-and-apple-macadamia-paleo-muffins/
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
11.12.13
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
11.9.2013
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
11.2.2013
Welcome, November!
Turbo Tots
Focus/Skill – Squat, Front Squat, Overhead Squat
Warm Up – Sprinting
WOD – 3 Rounds: 5 Front Squats, 5 Push Ups, 5 Ring Pull Ups, 5 Sit Ups
Game – Hot Potato
Mighty Mites
Warm Up – Sprinting
Focus/Skill – Squats, Front Squat, Overhead Squat & Rope Climbs
WOD – 7 Min AMRAP: 10 Front Squats, 10 Push Ups, 10 Ring Pull Ups, 10 Sit Ups
Game – Hot Potato
Top Dawgs
Warm up: 2 rounds- 50 jump rope singles & 10 push ups & 10 good mornings
WOD – 600 m Hill Run (to the first street on left)
3 rounds – 8 Ring Rows & 12 Hang Power Cleans
600 m Hill Run
zucchini-spaghetti-zoodles-meatballs
10.31.2013
Wear your Costume to CrossFit! Nothing better than a Costume
WOD!! Happy Halloween CrossFit Kids!!
Thursday
Turbo Tots
Focus/Skill – Pumpkin Rolls on the blue mat
Warm Up – Zombie Walks (soldier kicks) & Werewolf Crawls (bear crawls)
W.O.D. – 5 Supermans, 5 Sit Ups, 5 Jumping Jacks, 5 Squats
Game – Mummy Madness
Mighty Mites
Warm Up – Zombie Walks & Werewof Crawls
Focus/Skill – Pumpkin Rolls & Vampire Squats (overhead)
W.O.D. – 5 Rounds: 5 Supermans, 10 Sit Ups, 15 Jumping Jacks, 20 Squats
Game – Mummy Madness
Top Dawgs
Warm Up – Band stretching, Wall Stretching, Run 400 meters
Focus/Skill – Kettle Bell Swings & Front Squats
W.O.D. 12 Minutes AMRAP: 15 Kettle Bell Swings , 10 Wall Balls, 5 Handstand Push Ups
http://www.thepaleomom.com/2012/01/recipe-barbecue-chicken-with-arugula.html
Trainer Tip of the day: Have a safe and Happy Halloween!
10.30.2013
It’s Obvious that Frankenstein is a “CrossFitter!”
Wednesday
Turbo Tots
Focus/Skill – Jump Rope
Warm Up – Tabata Sit Ups
W.O.D. – 3 Rounds: 10 Walking Lunges, 10 Jumping Jacks, 10 Squats, 10 Sit Ups
Game – Dragon Tails
Mighty Mites
Warm Up – Tabata Sit Ups
Focus/Skill – Double Unders
W.O.D. 8 Min AMRAP: 10 Walking Lunges, 20 Jumping Jacks, 10 Squats, 20 Sit Ups
Game – Dragon tails
Top Dawgs
Warm Up – Stretching & 1000 Meter Row
Focus/Skill – Bench Press and Squat w/Barbell
W.O.D. – 12 Min AMRAP: 15 Kettle Bell Swings, 10 Squats, 5 Pull Ups
broccoli-banana-muffins-with-chocolate.html
Coaches Tip – Tomorrow is Halloween–focus on the positive – you’ll get in miles of
walking! Then, make an effort to donate 3/4 of the candy you receive! Lastly, do you
have the willpower to have just ONE piece a day? I think you do!
10.28.2013
Monday
Turbo Tots
Focus/Skill – Overhead Squat
Warm Up – 3 Rounds: 3 Forward Rolls, 10 Jumping Jacks
W.O.D. – AMRAP 5 Minutes: 5 Overhead Squats, 5 Push Ups, 5 Sit Ups, 5 Jumping Lunges
Game – Musical Medicine Ball
Mighty Mites
Warm Up – 5 Rounds: 3 Forward Rolls, 20 Jumping Jacks & Tabata Jump Rope
Focus/Skill – Overhead Squat
W.O.D. – AMRAP 8 Minutes: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups, 10 Jumping Lunges
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Foam Roller & Run 800 Meters
Focus/Skill – Thrusters & Pull Ups
W.O.D. – Fran
Chocolate Hazelnut Zucchini Cupcakes
http://www.thepaleomom.com/2013/09/chocolate-hazelnut-zucchini-cupcakes.html
Coaches Tip of the Day – It’s getting COLD outside, make sure you
stretch and get your body warmed up before you jump into any
workout or exercise!
10.27.2013
SUNDAY
Turbo Tots
Focus/Skill – Overhead Squats & Push Press
Warm Up – Forward Rolls & Push Press
WOD – 5 Overhead Squats, 5 Push Ups, 5 Sit Ups w/Ab mat
Game – Hot Potato
Mighty Mites
Warm Up – 3 Rounds: 3 Forward Rolls, 5 Push Press
Focus Skill – Overhead Squat & Push Press
WOD – 7 Min AMRAP: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups with Ab Mat
Game – Hot Potato
Top Dawgs
Warm Up – Run 1 Mile
Focus/Skill – Air Squats
WOD – in teams of 2
150 Wall Balls
100 Burpees
150 Wall Balls
CrossFit Kids San Ramon 
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