1.21.2014
Tuesday
Turbo Tots
Focus/Skill – Rope Climbs
Warm Up – Box Jumps and Burpees
WOD – 3 Rounds: 10 Jump Ropes, 10 Push Ups, 10 Sit Ups
Game – Dodgeball
Mighty Mites
Warm Up – Box Jumps & Burpees
Focus/Skill – Rope Climbs
WOD – 5 Rounds: 20 Jump Rope Singles, 10 Push Ups, 10 Sit Ups
Game – Dodgeball
Top Dawgs
10 Pull-Ups
20 Kettlebell Swings
30 Sit-Ups
40 Jump Rope Singles or 20 Double Unders
http://nomnompaleo.com/post/30267255011/a-week-of-paleo-school-lunches-part-1-of-5
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
10.9.2013
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
10.8.2013
Tuesday
Turbo Tots
Focus/Skill – Clean & Jerk
Warm Up- Shuttle Run & 1/2 Dome Balance work
WOD – Mini Grace
Game – Dodgeball
Mighty Mites
Warm Up – Shuttle Run & 10 Burpees
Focus/Skill – Clean & Jerk
WOD – Grace
Game – Dodgeball
Top Dawgs
Warm Up: AMRAP 6min
8 Ring Dips
16 KB Swings
Focus/Skill: Dead Lift
WOD
3 Rounds For time:
20 Squats
5 Pull Ups
10 Dead Lifts
http://spoonful.com/recipes/carrot-finger-food
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
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
9.16.2013
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/
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
CrossFit Kids San Ramon 
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