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/
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
11.20.13
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
11.13.13
Wednesday
Turbo Tots
Warm Up – Soldier kicks
Focus/Skill – Squat, Front Squat
WOD – 3 Rounds: 10 Box Jumps, 10 Front Squats. 10 Jumping Jacks
Game – Dragon Tails
Mighty Mites
Focus/Skill – Squat, Front Squat, Overhead Squat
Warm Up – Solider Kicks and Bear Crawls
WOD – 10 Min AMRAP: 10 box Jumps, 10 front Squats, 10 Jumping Jacks, 30 second Plank
Game – Dragon Tails
Top Dawgs
Franklin P. Adams
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
11.2.2013
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
10.28.2013
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)
10.23.2013
Wednesday
Turbo Tots
Focus/Skill – Air Squats & Pull Ups
Warm Up – Solider Kicks * Bear Crawls
WOD – 2 rounds Cindy: 5 Pull Ups, 10 Push Ups 15 Air Squats
Game – Musical Medicine Ball
Mighty Mites
Warm Up – 3 Minute AMRAP Soldier Kicks * Bear Crawls
Focus/Skill – Air Squats & Pull Ups
WOD – 7 Min AMRAP CINDY
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 2 Rounds 20 Weighted Sit Ups, 20 weighted walking lunges Run 400 M
Focus/Skill – Strict Press
WOD – 3 Rounds: 800m Run, 10 Cleans , 20 Pull Ups
10.22.2013
Tuesday
Turbo Tots
Focus/Skill – Deadlifts, Overhead Squats
Warm Up – 3 forward rolls, 10 jumping Jacks
WOD – 3 Rounds: 5 deadlift, 5 box jumps
Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases
Mighty Mites
Warm Up – 3 sets: 3 forward rolls, 20 jumping Jacks
Focus/Skill – Deadlift & overhead Squats
WOD – 7 Min AMRAP: 10 deadlifts, 10 box jumps
Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases
Top Dawgs
Warm Up – Foam Roll Row 500 M
Focus/Skill – Dead Lift
WOD – 25 Push Ups, 25 Pull Ups, 25 Air Squats, 25 box Jumps, 25 Double Unders
http://spoonful.com/recipes/banana-ghosts
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
10.17.2013
Thursday
Turbo Tots
Focus/Skill – Overhead Squats, Clean & Jerks
Warm Up – Pistols
WOD – Tabata Air Squats & Jump Rope
Game – Coach Says
Mighty Mites
Warm Up – Pistols
Focus/Skill – Overhead Squats, Clean & Jerk
WOD – Tabata Air Squats, Tabata Jump Rope
Game – Coach Says
Top Dawgs
Warm Up: Row 500 Meters
Focus/Skill – Snatch Pulls
WOD – 200m Run
20 Power Snatch
200m Run
20 Clean & Jerk
200m Run
20 Pull Ups
200m Run
http://spoonful.com/recipes/edible-eyeballs
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
10.9.2013
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/
CrossFit Kids San Ramon 
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