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
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
10.29.2013
Tuesday
Turbo Tots
Focus/Skill – Box Jumps & Squats
Warm Up – 1/2 Dome Balancing & Sprinting
W.O.D. – 5 Min AMRAP: 5 Box Jumps, 5 Squats, 5 Sit Ups
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 1/2 Dome Balancing & Sprinting
Focus/Skill – Box Jumps & Squats
W.O.D. – 10 Min AMRAP 10 Box Jumps, 10 Squats, 10 Sit Ups
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Minutes Max Effort Burpees, Run 400
Focus/Skill – Box Jumps, Deadlifts
W.O.D. – Modified Morgan 3 RFT – 30 Box Jumps, 10 Deadlifts
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Tuesday 8.27.13
Tuesday August 27th
PreK
Focus/Skill – Squat Stance and Hips & Hollow Rock
Warm Up – Ring Jumps, Balancing on the mini half domes & 10 Hollow Rocks
W.O.D. – 4 minute AMRAP: 5 squats 2 front rolls
Game: Duck, Duck, Goose!
Kids
Warm Up – 3 rounds: Agility run with blue rings, 1/2 dome balancing and 10 Hollow Rocks
Focus/Skill – Squats, jump rope & Burpees
W.O.D. – 7 Minute AMRAP: 2 forward rolls, 10 squats, 50 m run
Game – Duck, Duck, Goose with a Burpee Twist!
Trainer Tip of the day: Remember to drink plenty of water! 6-8 cups a day will keep you hydrated and feeling great!
http://www.parenting.com/article/baked-sweet-potato-fries
CrossFit Kids San Ramon 
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