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
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!
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CrossFit Kids San Ramon 
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