11.12.13
Tuesday
Turbo Tots
Warm Up – Tabata Sit Ups
Focus/Skill – Squat & Overhead Squat
WOD – 3 Rounds: 3 forward rolls, 10 Squats, bear crawls
Game – Duck, Duck, Goose
Mighty Mites
Focus/Skill – Squat, Overhead Squat & Pull Ups
WOD – 7 Min AMRAP: 2 forward rolls, 10 Squats, bear crawls, 5 Push Ups
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 2 Rounds: Run 100m & 10 Bar Thrusters
-Sam Snead
11.6.2013
Wednesday
Turbo Tots
Focus/SKill – Jump Rope, Clean & jerk
Warm Up – 3 Rounds: 3 Forward Rolls, 20 Jumping Jacks
WOD – Grace
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 4 Rounds: 3 Forward Rolls, 10 Push Ups, 20 Jumping Jacks
Focus/Skill – Clean & Jerk, Jump Rope – Double Unders
WOD – Grace
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 3 Rounds for time: 10 wall balls, 20 Double Unders
Focus/Skill – Push Press, Thrusters
WOD – “Jackie” 1000 m row, 50 thrusters, 30 pull ups
11.5.2013
Tuesday
Turbo Tots
Focus/Skill – Push Press
Warm Up – Tabata Sit Ups
WOD – 2 Rounds: 5 Push Press, 10 Burpees
Game – Dragon Tails
Mighty Mites
Warm Up – Tabata Sit Ups
Focus/Skill – Push Press
WOD – 7 Min AMRAP: 5 Push Press, 10 Burpees
Game – Dragon Tails
Top Dawgs
Warm Up – Run 400M, Tabata Abs- Flutter Kicks
Focus/Skill – Back Squats & deadlifts
WOD – 12 min AMRAP: 5 Deadlift , 7 Burpees, 9 Wall Ball
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
10.27.2013
SUNDAY
Turbo Tots
Focus/Skill – Overhead Squats & Push Press
Warm Up – Forward Rolls & Push Press
WOD – 5 Overhead Squats, 5 Push Ups, 5 Sit Ups w/Ab mat
Game – Hot Potato
Mighty Mites
Warm Up – 3 Rounds: 3 Forward Rolls, 5 Push Press
Focus Skill – Overhead Squat & Push Press
WOD – 7 Min AMRAP: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups with Ab Mat
Game – Hot Potato
Top Dawgs
Warm Up – Run 1 Mile
Focus/Skill – Air Squats
WOD – in teams of 2
150 Wall Balls
100 Burpees
150 Wall Balls
10.24.2013
Thursday
Turbo Tots
Focus/Skill – Squat & Overhead Squat
Warm Up – Bear Crawl & Supermans
WOD – 3 Rounds: 5 Squats, 5 Jump Ropes, Sprints
Game – Duck, Duck, Goose
Mighty Mites
Warm Up – 3 Rounds: bear Crawls & 10 Supermans
Focus/Skill – Squat and Overhead Squat
WOD – 8 Min AMRAP: 10 Squats 10 Jump Rope, Sprints
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 10min Foam Roller & Row 500
Focus/Skill – Snatch Pulls
WOD – 10 Min AMRAP
3 – Back Squats
1 – Pull Up (Increase by 1 each round)
10.23.2013
Wednesday
Turbo Tots
Focus/Skill – Air Squats & Pull Ups
Warm Up – Solider Kicks * Bear Crawls
WOD – 2 rounds Cindy: 5 Pull Ups, 10 Push Ups 15 Air Squats
Game – Musical Medicine Ball
Mighty Mites
Warm Up – 3 Minute AMRAP Soldier Kicks * Bear Crawls
Focus/Skill – Air Squats & Pull Ups
WOD – 7 Min AMRAP CINDY
Game – Musical Medicine Ball
Top Dawgs
Warm Up – 2 Rounds 20 Weighted Sit Ups, 20 weighted walking lunges Run 400 M
Focus/Skill – Strict Press
WOD – 3 Rounds: 800m Run, 10 Cleans , 20 Pull Ups
CrossFit Kids San Ramon 
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