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
11.2.2013
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
10.17.2013
Thursday
Turbo Tots
Focus/Skill – Overhead Squats, Clean & Jerks
Warm Up – Pistols
WOD – Tabata Air Squats & Jump Rope
Game – Coach Says
Mighty Mites
Warm Up – Pistols
Focus/Skill – Overhead Squats, Clean & Jerk
WOD – Tabata Air Squats, Tabata Jump Rope
Game – Coach Says
Top Dawgs
Warm Up: Row 500 Meters
Focus/Skill – Snatch Pulls
WOD – 200m Run
20 Power Snatch
200m Run
20 Clean & Jerk
200m Run
20 Pull Ups
200m Run
http://spoonful.com/recipes/edible-eyeballs
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
10.5.2013
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
9.30.2013
Monday
Turbo Tots
Focus/Skill – Front Squat & Squat
Warm up – 30 seconds max effort Jump Rope, Bear Crawl, 3 forward rolls
WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans
Focus/Skill – Front Squat & Squat
WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls
Focus/Skill – Squats
Strength – EMOM 5 Minutes 10 Air Squats
WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees
You want me to do something… tell me I can’t do it. -Maya Angelou
9.25.2013
Wednesday, September 25th
Turbo Tots
Focus/Skill – Squat & Front Squat
Warm up – Shuttle Run & box jumps
W.O.D. – 3 rounds: 3 squats, 4 sit-ups, 5 push-ups
Game – Duck, Duck, Goose
Mighty Mites
Warm up – Shuttle Run & Box Jumps
W.O.D. 7 Min AMRAP 5 Wall Balls, 5 push-ups, 5 squats, 5 sit-ups
Game – Duck, Duck, Goose
http://pinterest.com/pin/61220876156118985/
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/
Tuesday 8.27.13
Tuesday August 27th
PreK
Focus/Skill – Squat Stance and Hips & Hollow Rock
Warm Up – Ring Jumps, Balancing on the mini half domes & 10 Hollow Rocks
W.O.D. – 4 minute AMRAP: 5 squats 2 front rolls
Game: Duck, Duck, Goose!
Kids
Warm Up – 3 rounds: Agility run with blue rings, 1/2 dome balancing and 10 Hollow Rocks
Focus/Skill – Squats, jump rope & Burpees
W.O.D. – 7 Minute AMRAP: 2 forward rolls, 10 squats, 50 m run
Game – Duck, Duck, Goose with a Burpee Twist!
Trainer Tip of the day: Remember to drink plenty of water! 6-8 cups a day will keep you hydrated and feeling great!
http://www.parenting.com/article/baked-sweet-potato-fries
CrossFit Kids San Ramon 
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