10.21.2013
Monday
Turbo Tots
Focus/Skill – Overhead Squats & Front Squats
Warm Up – Shuttle Run
WOD – Tabata Burpees
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run and Jumping Jacks
Focus/Skill – Overhead Squats & Front Squats
WOD – Tabata Burpees, Tabata Sit Ups
Game – Musical Medicine Ball
Top Dawgs
Warm Up: 2min ME Burpees, Run 200m, 2min ME Burpees, Run 200m
Focus/Skill – Back Squat
WOD 5 min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats
Rest 2 min
5 Min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats
Run 800m
http://spoonful.com/recipes/goblin-grins
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
10.15.2013
Tuesday
Turbo Tots
Focus/Skill – Overhead Squat, Squat & Front Squats
Warm Up – Walking Lunges & forward Rolls
WOD – 5 HSPU, 5 Pull Ups, 5 Squats
Game – Hot Potato
Mighty Mites
Warm Up – Walking Lunges & Forward Rolls
Focus/Skill – Overhead Squat, Front Squat & Squat
WOD – 7 Minute AMRAP: 10 HSPU (on the box), 10 Pull Ups, 10 Overhead Sqauts,
Game – Hot Potato
Top Dawgs
Warm Up – Run 400 M & AMRAP 5min: 8 HSPU & 16 Pull Ups
Focus/Skill – Dead Lifts
WOD – AMRAP 5 Minutes
7 Thrusters & 7 Burpees
http://spoonful.com/recipes/snack-o-lantern
10.14.2013
Monday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Shuttle Run
WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run 10 Pull Ups
Focus/Skill – Squat & Front Squat
WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats
Game – Musical Medicine Ball
Top Dawgs
2min ME Burpees
Run 200m
2min ME Burpees
Run 200m
Focus/Skill: Back Squat
WOD:
20-10-5 T-2-B
50-40-30 Double Under
http://spoonful.com/recipes/pizza-mummies
10.12.2013
Saturday
Turbo Tots
Focus/Skill – Squats & Front Squats & Clean and Jerk
Warm Up – jumping Jacks, Push Ups
WOD – Mini Grace
Game – Dragon Tails with Jumping Jack Penalty
Mighty Mites
Warm Up – 3 Rounds: 10 Jumping Jacks, 10 Push Ups
Focus/Skill – Squats & Front Squats & Clean and Jerk
WOD – Mini Grace
Game – Dragon Tails with Burpee Penalty
Top Dawgs
Warm Up – Row 500M
Focus/Skill – Thrusters
WOD – Fran 21-15-9 Thrusters 22# bar, Pull Ups
10 Minutes foam roller & stretch
http://spoonful.com/recipes/ghost-toasts
10.10.2013
Thursday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Jump Rope
WOD – 3 forward rolls, 10 jumping Jacks, Sprints
Game – Coach Says
Mighty Mites
Warm Up – Jump Rope
Focus/Skill – Squat & Front Squat
WOD – 10 min AMRAP 3 forward rolls, 10 jumping Jacks, Sprints
Game – Coach Says
Top Dawgs
Warm up – Foam Roller & 400 Meter Run
Focus/Skill – Back Squat (weighted)
WOD – for time
30 Wall Balls, 15 Toes To Bar, 50 Pistols, 20 Back Squats, Row 400 meters
http://spoonful.com/recipes/eerie-eyeballs
10.9.2013
Wednesday
Turbo Tots
Focus/Skill- Squats, Front Squats & Box Jumps
Warm Up – Running
WOD – 3 rounds: Bear Crawl, 5 burpees, 5 squats
Game – Hot Potato
Mighty Mites
Warm Up – Running
Focus/Skill – Squat & Front Squat
WOD – 7 Min AMRAP: Bear Crawl, 10 Burpees, 10 Squats
Game – Hot Potato
Top Dawgs
Warm Up:2 Rounds
20 Sit-ups
20 Walking Lunges
Focus/Skill – Strict Press
WOD – Modified “Christine”
2 RDs
500m Row
10 Deadlifts (BW)
15 Box Jumps (step ups)
http://spoonful.com/recipes/apple-bites
10.7.2013
Monday
Turbo Tots
Focus/Skill – Squats & Front Squats
Warm Up – 3 Forward Rolls, 10 Jumping Jacks
WOD – 3 Rounds: 5 Sit Ups, 5 Push Ups, 5 Ring Pull Ups
Game – Dragon Tails
Mighty Mites
Warm Up – 3 Forward Rolls, 10 Jumping Jacks
Focus/Skill – Squats & Front Squats w/Pvc pipe
WOD – 8 min AMRAP: 10 Sit Ups, 10 Push Ups, 10 Ring Pull Ups , Bear Crawl 50 FT
Game – Dragon Tails
Top Dawgs
2min ME Burpees
Run 200m
2min ME Burpees
Run 200m
Focus/Skill : Back Squat
3Reps 2Reps 1Rep
WOD – AMRAP 15min
100 Mountain Climbers (L+R=2)
5 Back Squats w/22# bar
http://spoonful.com/recipes/black-bean-cat-crudites
10.3.2013
Thursday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Jump Rope & Push Ups
WOD – Tuck Jumps, Ring Pull Ups & Burpees
Game – Coach Says
Mighty Mites
Warm Up – Double Unders & Push Ups
Focus/Skill – Squat & Front Squats
WOD – 3 Rounds – 10 tuck jumps, 5 ring pull ups, 10 Burpees
Game – Coach Says
Top Dawgs
Warm up – 400M run & 30 seconds of Double Unders
Focus/Skill – Snatch
WOD- AMRAP 12 Minute 1,1 2,2 3,3 4,4
Ring Dips & Burpee Box Jumps
bloody-eyeballs-blueberry-stuffed-longans-in-berry
Make each day count!
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
9.26.2013
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/
9.25.2013
Wednesday, September 25th
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm up – Shuttle Run & box jumps
W.O.D. – 3 rounds: 3 squats, 4 sit-ups, 5 push-ups
Game – Duck, Duck, Goose
Mighty Mites
Warm up – Shuttle Run & Box Jumps
W.O.D. 7 Min AMRAP 5 Wall Balls, 5 push-ups, 5 squats, 5 sit-ups
Game – Duck, Duck, Goose
http://pinterest.com/pin/61220876156118985/
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/
9.17.2013
Tuesday, September 17th
Turbo Tots
Focus/Skill – Squats & Lunges
Warm Up – 2 Rounds: Cone Maze, 5 burpees
W.O.D. – Hurdles over/under, Squats, Push-ups
Game – Coach Says
Mighty Mites
Warm up – Sprints and Burpees
Focus/Skill- Squats & lunges
W.O.D. AMRAP: Hurdles over/under, Squats, Push-ups
Game – Coach Says
mypaleolunchboxes.wordpress.com
Saturday 9.7.13
Saturday, September 7th
PREK
Focus/Skill – Squat Stance & Hips and Army Crawls
Warm-Ups – 3 Forward Rolls, 5 Sit-Ups, 10 Jumping Jacks
W.O.D. – 3 Minute AMRAP: 3 Tire Jumps (jump up, jump inside, jump out), & Musical Medicine Ball with Superman Penalty
Game – Farmer in the Dell
KIDS
Warm-Ups – 2 Sets: 3 Forward Rolls, 10 Sit-Ups, 15 Jumping Jacks
Focus/Skill – Squat Stance & Hips and Handstand Push-Ups
W.O.D. 7 Minute AMRAP: 5 Handstand Push-Ups, 10 Squats, 15 Burpees
Game – Musical Medicine Ball with Sit-up Penalty
“This above all: to thine own self, be true.” ~William Shakespeare
Trainer Tip of the Day: Be open to trying new foods! You never know what new item will become your New Favorite!
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?
Wednesday 9.4.13
Wednesday September 4th
PreK
Focus/Skill – Squat Stance & Hips, Half Dome Single Leg Balance
Warm-Up – Speed Ladder with 5 Burpees at the end
W.O.D. – 3 Minute AMRAP: Soldier Kicks, Bear Crawls, 3 Squats
Game – Hot Potato with 4# Medicine Ball
KIDS
Warm-Up – 3 Rounds: Agility work; Speed Ladder with 10 Burpees at the End
Focus/Skill – Squat Stance& Hips, Soldier Kicks
W.O.D. 10 Minute AMRAP: 5 Wall Balls, one length of gym Soldier Kicks, 5 Hollow Rocks
Game – Hot Potato with 6# Medicine Ball
“Be kind whenever possible. It is always possible.” ~Dalai Lama
http://www.superhealthykids.com/healthy-kids-recipes/avocado-boats.php
Trainer Tip of the Day: Be sure to include healthy fats, like Avocado whenever possible!
Tuesday 9.3.13
Tuesday, September 3rd
PreK
Focus/Skill – Squat Stance & Hips & Tuck Jumps
Warm-Up – 2 times thru Ring Course with 5 burpees at the end of each round
W.O.D. – 3 Rounds: 5 Tuck Jumps, 2 Forward Rolls, 5 Squats
Game – Dragon Tails – no tail zone penalty: 3 Burpees
KIDS
Warm-Up – 3 Sets: 10 Burpees. 2 forward rolls,
Focus/Skill – Squat Stance & Hips & Tuck Jumps
W.O.D. 7 Minute AMRAP – 10 Tuck Jumps, 10 Squats, 10 Push-Ups
Game – Dragon Tails – no tail zone penalty: bear crawl 1 length of gym
“The only man who never makes a mistake is the man who never does anything.” ~Theodore Roosevelt
Trainer Thought of the Day: What are some fun indoor activities to do? I’m not talking video games, but games that require you to move around and play!
http://www.superhealthykids.com/healthy-kids-recipes/frozen-fruit-kabobs.php
Monday 9.2.13 Holiday Schedule!
Monday, September 2nd
PreK
Focus/Skill – Squat Stance & Hips, Sit-ups
Warm Up – Shuttle Run, 10 Jumping Jacks, 2 forward rolls
W.O.D. – 3 sets: 5 squats, 5 Push-ups, 5 Sit-ups
Game: Coach Says
KIDS
Warm-up – 2 Rounds: Shuttle run, 15 Jumping Jacks, 15 Sit-ups
Focus/Skill – Squat Stance & Hips & Planks
W.O.D. – 10 Minute AMRAP: 10 Squats, 10 Push-ups, 10 Sit-ups
Game – Coach Says
“Have patience with all things, but first of all with yourself.” ~Saint Francis de Sales
http://www.paleocupboard.com/fish-sticks.html
Trainer Tip of the Day: Get plenty of sleep, at least 8 solid hours a night, your growth depends upon it!
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
Monday 8.26.13
Let the FUN begin! Let’s be Superheros!
PreK
Focus/Skill – Squats; Who’s Cool (stance) & Pockets (hips)
Warm Up – 3 Sets: bear crawls, 5 Supermans, 10 Wonder Woman Jumping Jacks
W.O.D. 5 Minute AMRAP: 5 forward and back hops, 5 Squats, 50m Run
Game: Musical Medicine Ball
KIDS
Warm Up – 5 Sets: bear crawls, 10 Supermans, 20 Jumping Jacks
Focus/Skill – Squats & Push-ups
W.O.D. 10 Minute AMRAP: 20 Single Unders, 10 squats, 5 push-ups, 2 forward rolls
Game – Musical Medicine Ball
Reflection time!
“A Strong Body Makes the Mind Strong” Thomas Jefferson
http://www.thepaleomom.com/2012/01/recipe-paleo-chicken-fingers.html
CrossFit Kids San Ramon 
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