4.3.2014
Thursday
Mighty Mites
Warm Up – 400 Meter walk with Medicine Ball Overhead
Focus/Skill – Handstand Push Ups
WOD – 8 Min AMRAP
5 Kettle Bell Swings
10 Box Jumps
5 Handstand Push Ups
Game – Dodgeball
Top Dawgs
Strength – Front Squat
5@40%, 5@ 50%, 3 @ 60%, 5@ 65%, 5@ 75% Max @ 85%
Conditioning –
Fight Gone Bad – 5 Rounds For Total Reps – 30/30 Format
30 Seconds Wall Balls 20/14 – 30 Seconds Rest
30 Seconds Sumo Deadlift High Pulls 75/55 – 30 Seconds Rest
30 Seconds Box Jumps 24/24 – 30 Seconds Rest
30 Seconds Push Press 95/65 – 30 Seconds Rest
30 Seconds Row for Calories – 30 Seconds Rest
Do you kids love cupcakes? TRY THIS OUT!!
http://wellnessmama.com/4759/meatloaf-cupcakes/
10.16.2013
Wednesday
Focus/Skill – Squat, front squat & overhead squat
Warm Up – Tabata Sit Ups
WOD – 5 Wall balls, 5 Front Squats, Sprints
Game – Dodgeball
Turbo Tots
Warm Up – Tabata Sit Ups
Focus/Skill – Squat, Front Squat, Overhead Squats
WOD – 6 Rounds: 10 Wall Balls, 10 Front Squats, Sprints
Game – Dodgeball
Mighty Mites
Warm Up -Tabata Sit Ups
Focus/Skill – Squat, Front Squat, Overhead Squat
WOD – 6 Rounds: 10 Wall balls, 10 Front Squat, Sprints
Game – Dodgeball
Top Dawgs
Warm Up – Row 500 meters & 2 Rounds 20 T-2-B 20 Push Ups
Focus/Skill – Strict Press
WOD – 3 Rounds
500m Run
12 Strict Press
21 Pull ups
http://spoonful.com/recipes/monster-mash
9.26.2013
Thursday, September 26th
Turbo Tots
Focus/Skill – Squats & front squats
Warm up – Wall Balls and Sit- ups
W.O.D. – 3 minute AMRAP: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 5 Squats
Game – Dodgeball
Mighty Mites
Warm Up – 3 Rounds: 5 Pull-Ups, Soldier Kicks
Focus/Skill – Squats & Front Squats
W.O.D. – 10 Min AMRAP – 10 Supermans, 10 Hollow Rocks, 20 Jumping Jacks, 5 Squats, 5 Front Squats
Game – Dodgeball
http://pinterest.com/pin/61220876155738744/
9.16.2013
Monday, September 16th
Turbo Tots
Focus/Skill – Squat & Overhead Squat
Warm Up – 2 Rounds: Ring Run & 10 Jumping Jacks
W.O.D. Lunge, Bear Crawl, Sit-ups
Game – Dodgeball
Mighty Mites
Warm Up – Tabatta Abs
Focus/Skill – Squats & Front Squats
W.O.D. – AMRAP Lunge, Bear Crawl, Sit-ups
Game – Dodgeball
http://pinterest.com/pin/61220876157985319/
Thursday 9.5.13
Thursday, September 5th
PREK
Focus/Skill – Squat Stance & Hips and Wall-Balls
Warm-Up -2 Sets: 5 Wall-Balls, 50 Meter Run
W.O.D. – 2 Sets: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 50 Meter Run
Game- Dodgeball
KIDS
Warm-Ups – Pull-ups, Soldier Kicks
Focus/Skill- Squat Stance & Hips, Box Jumps
W.O.D. – 10 Minute AMRAP: 10 Supermans, 10 Hollow Rocks, 10 Squats, Run 50 Meters
Game – Dodgeball
“If you can dream it, you can do it.” ~Walt Disney
http://www.superhealthykids.com/healthy-kids-recipes/brainy-breakfast-salad-for-kids.php
Trainer Thought of the Day – Take a minute to reflect back over what you learned at CrossFit Kids this week. What was your favorite part of class and why?
CrossFit Kids San Ramon 
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