4.2.2014
Wednesday
Mighty Mites
Warm Up – 5 Minutes Jump Rope Practice
Focus/Skill – Wall Balls
WOD – Alota Tabata
Tabata Sit Ups
Tabata Air Squats
Tabata Push Ups
Game – PLAY TIME!!!
Top Dawgs
Strength – Clean & Jerk – Technique to Load
Conditioning –
12 Min AMRAP
10 Wall Balls
10 Pull Ups
10 Push Ups
10 Ground To Overhead
Who wants some HEALTHY Ice Cream??? Try this out!
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
11.20.13
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
11.14.13
Thursday
Turbo Tots
Warm Up – Walking Lunges
Focus/Skill – Overhead Squats & Push Press
WOD – 4 min AMRAP: 2 forward rolls, 5 air squats, bear crawls
Game – Coach Says
Mighty Mites
Focus/Skill – Squat, Overhead Squat & Push Press
Warm Up – Walking lunges
WOD – 8 Min AMRAP: 2 forward rolls, 5 air squats, 10 burpees
Game – Coach Says
Top Dawg
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
11.7.2013
Thursday
Turbo Tots
Focus/Skill – Overhead Squats
Warm Up – Tabata Sprints
WOD – 3 Min AMRAP: 5 overhead Squats, 7 Ring Pull Ups
Game – Hot Potato
Mighty Mites
Warm Up – Tabata Sprints
Focus/Skill – Overhead Squats
WOD – 8 min AMRAP 7 Overhead Squats, Pull Ups
Game – Hot Potato
Top Dawgs
Warm Up – 800 M Run, Tabata Abs
Focus/Skill – Overhead Squats, Back Squats
WOD – 7 Rounds for Time: 7 Overhead Squats & 7 Toes to bar
grain-free-dark-chocolate-cherry-scones
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
10.31.2013
Wear your Costume to CrossFit! Nothing better than a Costume
WOD!! Happy Halloween CrossFit Kids!!
Thursday
Turbo Tots
Focus/Skill – Pumpkin Rolls on the blue mat
Warm Up – Zombie Walks (soldier kicks) & Werewolf Crawls (bear crawls)
W.O.D. – 5 Supermans, 5 Sit Ups, 5 Jumping Jacks, 5 Squats
Game – Mummy Madness
Mighty Mites
Warm Up – Zombie Walks & Werewof Crawls
Focus/Skill – Pumpkin Rolls & Vampire Squats (overhead)
W.O.D. – 5 Rounds: 5 Supermans, 10 Sit Ups, 15 Jumping Jacks, 20 Squats
Game – Mummy Madness
Top Dawgs
Warm Up – Band stretching, Wall Stretching, Run 400 meters
Focus/Skill – Kettle Bell Swings & Front Squats
W.O.D. 12 Minutes AMRAP: 15 Kettle Bell Swings , 10 Wall Balls, 5 Handstand Push Ups
http://www.thepaleomom.com/2012/01/recipe-barbecue-chicken-with-arugula.html
Trainer Tip of the day: Have a safe and Happy Halloween!
10.29.2013
Tuesday
Turbo Tots
Focus/Skill – Box Jumps & Squats
Warm Up – 1/2 Dome Balancing & Sprinting
W.O.D. – 5 Min AMRAP: 5 Box Jumps, 5 Squats, 5 Sit Ups
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 1/2 Dome Balancing & Sprinting
Focus/Skill – Box Jumps & Squats
W.O.D. – 10 Min AMRAP 10 Box Jumps, 10 Squats, 10 Sit Ups
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Minutes Max Effort Burpees, Run 400
Focus/Skill – Box Jumps, Deadlifts
W.O.D. – Modified Morgan 3 RFT – 30 Box Jumps, 10 Deadlifts
pumpkin-gingerbread-muffins-nut.html
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)
10.22.2013
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
10.15.2013
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
10.12.2013
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
10.5.2013
Saturday
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm Up – Supemans & Hollow Rocks
WOD – 2 Rounds: lunges, burpees & sprints
Game – Dodgeball
Mighty Mites
Warm Up – 3 Sets: 10 Supermans, 10 Hollow Rocks
Focus/Skill – Squats & Front Squats
WOD – 7 Min AMRAP 10 lunges, 10 burpees, 10 sit ups, 10 Ring Pulls
Game – Dodgeball
Top Dawgs
Stretch – 5 Minutes
Run 800 Meters
Focus/Skill – Clean & Jerk and Squats
WOD – teams of 2
500 Meter Row Each
20 shoulder press, 30 front squat, 40 wall ball, 50 Sit Ups
400 Meter Farmer Carry Each
“Don’t cry because it’s over, smile because it happened.”
― Dr. Seuss
primal-palate-chocolate-chip-cookies
10.1.2013
Tuesday
Turbo Tots
Focus/Skill – Squats & Front Squats
Warm Up – Shuttle Run & Sit-Ups
WOD – 3 rounds: Soldier Kicks, Bear Crawls, Ring Pull Ups
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Shuttle Run & Sit Ups
Focus/Skill – Squats & Front Squats
WOD – 8 min AMRAP Soldier Kicks, Bear Crawls, Ring Pull Ups & 5 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 400m Run, 2 rounds – 25 double unders 15 burpee box jumps
Focus/Skill – Squats & Overhead Squats
Strength- EMOM 5 Minutes: 5 overhead Squats with PVC
WOD – 3 Rounds for time: 15 PVC thrusters, 15 Pull Ups, Run 400
chocolate-pie-raw-graham-cracker
CrossFit Kids San Ramon 
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