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/
12.4.2013
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
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
9.10.2013
Tuesday, September 9th
PRE K
Focus/Skill – Squats and Push Press
Warm up – Forward Rolls, Push Press
W.O.D. Front Squat, Push-ups, Sit-ups
Game – Baseball: Hop between bases – Home: tuck jumps 1st: 1 legged hops 2nd: burpees 3rd: jumping jacks
KIDS
Warm Up – Forward Rolls, Push Press w/Pvc pipe
Focus/Skill – Squat, handstand push-ups
W.O.D. – Front Squats, Push-Ups and Sit-ups w/Ab Mat
Game – Baseball: Hop between bases – Home: tuck jumps 1st: 1 legged hops 2nd: burpees 3rd: jumping jacks
http://www.thepaleomom.com/2012/03/recipe-spinach-sore-leg-brownies.html
Trainer Tip of the Day: Nutrition is important! Spend a little bit of time with your family discussing examples of Proteins, Carbohydrates and Fats! What do they do for you? Why are they good for you? What are some new foods you can try?
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!
CrossFit Kids San Ramon 
Recent Comments