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
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!!
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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
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
12.7.2013
The CrossFit Holiday Party is tonight from 6-9 pm! Bring the whole family! We look forward to celebrating a stellar year with you!
Saturday
Turbo Tots
Focus/Skill – Cleans, Power Cleans & Rope Climbs
Warm Up – Balancing on the 1/2 Domes and jumping jacks
WOD – 3 Rounds: 10 Snatches 10 Burpees
Game – Dodgeball Round TWO w/ burpee penalty
Mighty Mites
Warm Up – Sprinting, Jumping Jacks & Sit Ups
Focus/Skill – Cleans, Power Cleans & Rope Climbs
WOD – 10 Min AMRAP: 10 Snatches 10 Burpees
Game – Dodgeball Round TWO w/ burpee penalty
Top Dawgs
Warm Up – Run 400 meters, 10 Pull Ups, Run 400 Meters, 10 HSPU
Focus/Skill – Cleans and Power Cleans
WOD-
40 Burpees
30 Snatches (any style)
30 Burpees
30 Snatches (any style)
20 Burpees
30 Snatches (any style)
10 burpees
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
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
11.26.13
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
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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
11.23.13
Saturday
Turbo Tots
Warm Up – Grasshoppers
Focus/Skill – 3# Dumbell thrusters
WOD – 3 Rounds: 10 Thrusters, 10 Push Ups
Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups
Mighty Mites
Focus/Skill – Thrusters, Handstand PushUps
Warm Up – Grasshoppers & Bear Crawls
WOD – 7 Min Amrap: 10 Thrusters, 10 Push Ups, 10 Sit Ups
Game – Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups
Top Dawgs
11.21.13
Thursday
Turbo Tots
Warn Up – 20 Burpees 20 Sit-Ups
Focus/Skill – Overhead Squats, Clean & Jerks
WOD – Grace
Game – Duck, Duck, Goose
Mighty Mites
Focus/Skill – Overhead Squats, Clean & Jerks
Warm Up – 2 Rounds: 20 Burpees, 20 Sit- Ups
WOD – Grace
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Rounds: Run 200m, 20 Air Squats, 10 Pull Ups
Focus/Skill – Back Sqaut & Front Squat
WOD – 10 Min AMRAP – 10 Toes to bar, Run 200M
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
11.19.13
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/
11.18.13
Monday
Turbo Tots
Warm Up – Burpees & Shuttle Run
Focus/Skill – Deadlift & Pull Ups
WOD – 4 Rounds: 5 Deadlifts, 4 Lunges, 3 Sit Ups
Game – Coach Says
Mighty Mites
Focus/Skill – Deadlift & Pull Ups
Warm Up – 4 Rounds: 10 Burpees, Shuttle Run between cones
WOD – 10 Min AMRAP: 10 Deadlifts, 10 Lunges, 10 Sit Ups
Game – Coach Says
Top Dawgs
Warm Up – 3 Rounds: 5 Banded Good Mornings, 10 Deadlifts, 5 Strict Press
Focus/Skill – Squat, Front Squat
WOD – 50 Deadlifts, 40 Wall Balls, 30 Double Unders, 20 Burpees, 10 Thrusters
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
11.7.2013
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
11.5.2013
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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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
10.24.2013
Thursday
Turbo Tots
Focus/Skill – Squat & Overhead Squat
Warm Up – Bear Crawl & Supermans
WOD – 3 Rounds: 5 Squats, 5 Jump Ropes, Sprints
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 3 Rounds: bear Crawls & 10 Supermans
Focus/Skill – Squat and Overhead Squat
WOD – 8 Min AMRAP: 10 Squats 10 Jump Rope, Sprints
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 10min Foam Roller & Row 500
Focus/Skill – Snatch Pulls
WOD – 10 Min AMRAP
3 – Back Squats
1 – Pull Up (Increase by 1 each round)
CrossFit Kids San Ramon 
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