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
10.2.2013
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
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
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/
9.19.2013
Thursday, September 19th
Turbo Tots
Focus/Skill – Squats, Balance Work
Warm Up – 2 Rounds: Bear Crawls, Solider Kicks
W.O.D. – 3 Sets: Ring Run, 5 jumping Jacks, 5 Push-Ups, Superman
Game – Musical Medicine Ball
Mighty Mites
Warm Up – Forward Rolls, Soldier Kicks
Focus/Skill – Squats, Pull-Ups
W.O.D. – AMRAP: 10 jumping Jacks, 10 Burpees, 10 Squats, 15 Second Plank
Game – Musical Medicine Ball
http://pinterest.com/pin/61220876157580321/
9.18.2013
Wednesday, September 18th
Turbo Tots
Focus/Skill – Squats, Push-Press
Warm up- 2 Rounds: Speed Ladder, forward rolls
W.O.D. – 3 rounds: Tire Jumps, 3 Squats, 5 Sit-ups
Game – Dragon Tails
Mighty Mites
Warm Up – Speed Ladder Drills
Focus/Squats – Squats, Handstand Push-ups
W.O.D. – Mini Cindy – 5 minutes AMRAP 5 Pullups, 10 Pushups, 15 Air Squats
Game – Dragon Tails
http://pinterest.com/pin/61220876157886999/
9.16.2013
Monday, September 16th
Turbo Tots
Focus/Skill – Squat & Overhead Squat
Warm Up – 2 Rounds: Ring Run & 10 Jumping Jacks
W.O.D. Lunge, Bear Crawl, Sit-ups
Game – Dodgeball
Mighty Mites
Warm Up – Tabatta Abs
Focus/Skill – Squats & Front Squats
W.O.D. – AMRAP Lunge, Bear Crawl, Sit-ups
Game – Dodgeball
http://pinterest.com/pin/61220876157985319/
9.12.2013
Thursday, September 12th
Turbo Tots
Focus/Skill – Squat, Wall Ball
Warm Up – Sit-ups, Push-ups, Sprints
W.O.D. – Forward Roll, Squat, Jumping Jacks
Game – Duck, Duck, Goose
Mighty Mites
Warm up – Speed Ladder, Jumping Jacks
Focus/Skill – Squat, Wall Balls
W.O.D. AMRAP Forward rolls, Squats, Jumping Jacks
Game – Duck, Duck, Goose
Crunchy Kale Chipshttp://www.kraftrecipes.com/recipes/krunchy-kale-chips-150591.aspx
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!
Thursday 9.5.13
Thursday, September 5th
PREK
Focus/Skill – Squat Stance & Hips and Wall-Balls
Warm-Up -2 Sets: 5 Wall-Balls, 50 Meter Run
W.O.D. – 2 Sets: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 50 Meter Run
Game- Dodgeball
KIDS
Warm-Ups – Pull-ups, Soldier Kicks
Focus/Skill- Squat Stance & Hips, Box Jumps
W.O.D. – 10 Minute AMRAP: 10 Supermans, 10 Hollow Rocks, 10 Squats, Run 50 Meters
Game – Dodgeball
“If you can dream it, you can do it.” ~Walt Disney
http://www.superhealthykids.com/healthy-kids-recipes/brainy-breakfast-salad-for-kids.php
Trainer Thought of the Day – Take a minute to reflect back over what you learned at CrossFit Kids this week. What was your favorite part of class and why?
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!
Tuesday 9.3.13
Tuesday, September 3rd
PreK
Focus/Skill – Squat Stance & Hips & Tuck Jumps
Warm-Up – 2 times thru Ring Course with 5 burpees at the end of each round
W.O.D. – 3 Rounds: 5 Tuck Jumps, 2 Forward Rolls, 5 Squats
Game – Dragon Tails – no tail zone penalty: 3 Burpees
KIDS
Warm-Up – 3 Sets: 10 Burpees. 2 forward rolls,
Focus/Skill – Squat Stance & Hips & Tuck Jumps
W.O.D. 7 Minute AMRAP – 10 Tuck Jumps, 10 Squats, 10 Push-Ups
Game – Dragon Tails – no tail zone penalty: bear crawl 1 length of gym
“The only man who never makes a mistake is the man who never does anything.” ~Theodore Roosevelt
Trainer Thought of the Day: What are some fun indoor activities to do? I’m not talking video games, but games that require you to move around and play!
http://www.superhealthykids.com/healthy-kids-recipes/frozen-fruit-kabobs.php
Monday 9.2.13 Holiday Schedule!
Monday, September 2nd
PreK
Focus/Skill – Squat Stance & Hips, Sit-ups
Warm Up – Shuttle Run, 10 Jumping Jacks, 2 forward rolls
W.O.D. – 3 sets: 5 squats, 5 Push-ups, 5 Sit-ups
Game: Coach Says
KIDS
Warm-up – 2 Rounds: Shuttle run, 15 Jumping Jacks, 15 Sit-ups
Focus/Skill – Squat Stance & Hips & Planks
W.O.D. – 10 Minute AMRAP: 10 Squats, 10 Push-ups, 10 Sit-ups
Game – Coach Says
“Have patience with all things, but first of all with yourself.” ~Saint Francis de Sales
http://www.paleocupboard.com/fish-sticks.html
Trainer Tip of the Day: Get plenty of sleep, at least 8 solid hours a night, your growth depends upon it!
Thursday 8.29.13
Thursday, August 29th
PreK
Focus/Skill – Squat Stance and Hips & Burpees
Warm Up – Caterpillar walks, 5 burpees, 2 Forward Rolls
W.O.D. – 3 rounds: 5 tire jump ups, 5 burpees, 5 Squats
Game – Baseballs – CrossFit Style! Home plate: 3 jumping jacks, 1st base: 3 Push-ups, 2nd base: 3 Supermans, 3rd base: 3 tuck jumps. Lunge from base to base.
Trainer Thought of the Day: You are amazing and you can do ANYTHING! Don’t let the word “Can’t” hold you back!
Kids
Warm Up – 5 minutes: Caterpillar walks, 5 burpees, 2 forward rolls
Focus/Skill -Squat Stance & Hips, PCF game
W.O.D. – 8 Minute AMRAP: 25 single unders, 10 box jumps, 15 Squats
Game – Baseball, CrossFit Style! Home plate: 10 jumping Jacks, 1st base: 10 Push-ups, 2nd base: 5 Supermans, 3rd Base: 5 tuck jumps. Lunge between each base!
http://www.paleocupboard.com/char-siu-chinese-bbq-pork.html
Wednesday 8.28.13
Wednesday, August 28th
PreK
Focus/Skill – Squat stance & hips and Tuck Jumps
Warm Up – 2 rounds: 10 right leg hops, 10 left leg hops, 2 forward rolls, 5 tuck jumps
W.O.D. 5 Minute AMRAP: 5 Burpees, 5 Squats, 50 meter run
Game: Plank Wars!
Kids
Warm Up – 3 sets: 10 right leg hops, 10 left leg hops, 3 forward rolls, 10 tuck jumps
Focus/Skill – Box Jumps & Squats
W.O.D. 10 Minute AMRAP: 10 burpees, 10 squats, 10 push-ups, 50 Meter Run
Game: Plank Wars with rotating partners
Trainer Tip of the Day: Make each meal colorful, eat plenty of veggies. Think of the amazing colors you get from carrots, tomatoes, squash, eggplant, bell peppers, celery, lettuce, cabbage, onions, beets, etc. You can make each meal and snack SO colorful!
http://www.myrecipes.com/recipe/grilled-asparagus-rafts-10000000686148/
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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