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
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
9.26.2013
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/
9.17.2013
Tuesday, September 17th
Turbo Tots
Focus/Skill – Squats & Lunges
Warm Up – 2 Rounds: Cone Maze, 5 burpees
W.O.D. – Hurdles over/under, Squats, Push-ups
Game – Coach Says
Mighty Mites
Warm up – Sprints and Burpees
Focus/Skill- Squats & lunges
W.O.D. AMRAP: Hurdles over/under, Squats, Push-ups
Game – Coach Says
mypaleolunchboxes.wordpress.com
9.11.2013
Wednesday, September 11th
PreK
Focus/Skill – Squats and Pull-ups
Warm Up – Bear Crawl &Soldier Kicks
W.O.D. Tire Jumps, Forward Rolls, Squats
Game – PCF (Proteins, Carbs & Fats)
KIDS
Warm Up – Bear Crawl & Soldier Kicks
Focus/Skill – Squats & Pull-ups
W.O.D. – AMRAP 10 Squats, 5 Pull-ups, 5 Push-ups
Game – PCF
http://paleoforkids.net/paleo-pancakes/
Trainer Thought of the Day:
Why do you love to exercise? How does it make you feel after a fun CrossFit kids class?
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?
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
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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