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!!
http://wellnessmama.com/4759/meatloaf-cupcakes/
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
12.4.2013
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
http://www.carmeneatjoy.com/2012/11/09/460/
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/
11.13.13
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
11.9.2013
Saturday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – 2 Rounds- 10 Air Squats, 10 Burpees
WOD – 4 Min AMRAP: 5 Box Jumps, 5 Push Ups, 5 Sit Ups
Game – Coach Says
Mighty Mites
Warm Up – 4 Rounds – 15 Air Squats, 15 Burpees
Focus/Skill – Squat & Front Squat
WOD – 8 Min AMRAP: 10 Box Jumps, 10 Push Ups, 10 Sit Ups
Game – Coach Says
Top Dawgs
Warm Up – 800 Meter Run, 500 Meter Row
Focus/Skill – Deadlift & Box Jumps
WOD – 10 Min AMRAP: 10 Deadlifts, 15 Box Jumps
“breaded” chicken thighs http://www.thefoodee.com/recipe/5254/
11.6.2013
Wednesday
Turbo Tots
Focus/SKill – Jump Rope, Clean & jerk
Warm Up – 3 Rounds: 3 Forward Rolls, 20 Jumping Jacks
WOD – Grace
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 4 Rounds: 3 Forward Rolls, 10 Push Ups, 20 Jumping Jacks
Focus/Skill – Clean & Jerk, Jump Rope – Double Unders
WOD – Grace
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 3 Rounds for time: 10 wall balls, 20 Double Unders
Focus/Skill – Push Press, Thrusters
WOD – “Jackie” 1000 m row, 50 thrusters, 30 pull ups
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
10.27.2013
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
10.22.2013
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
10.19.2013
Saturday
Turbo Tots
Focus/Skill – Overhead Squats & Front Squats
Warm Up – 10 Burpees 10 Lunges
WOD – Mini Grace
Game – Dragon Tails
Mighty Mites
Warm Up – 3 Rounds: 10 Burpees, 10 walking lunges
Focus/Skill – Overhead Squat & front squat
WOD – Grace
Game – Dragon Tails
Top Dawgs
Warm Up – Run 800 Meters
WOD – 10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 Squat Clean
http://spoonful.com/recipes/pear-witch-project
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
10.9.2013
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
CrossFit Kids San Ramon 
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