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
10.2.2013
Wednesday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – 1/2 dome balance & ring run
WOD – 3 Forward Rolls, 10 Jumping Jacks, 5 Wall Balls
Game – Dragon Tails
Mighty Mites
Warm Up – 1/2 dome balance & Ring Run
Focus/Skill – Squat & Front Squat
WOD – 7 Min AMRAP – 3 Forward Rolls, 20 jumping jacks, Hurdle Run, 10 Wall Balls
Game – Dragon Tails
Top Dawgs
Warm Up – 400m Run, Tabata Sit-Ups with Ab Mat
Focus/Skill – Squats & Front Squats
Strength – EMOM 7 Minutes 2 Snatches w/PVC or 22# bar
WOD – 3 Rounds for Time: 3 Front Squats PVC or 22#
5 HSPU box or wall
7 Pull Ups
10 Double Unders
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/
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!
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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