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CFSR WOD 9.10.2014

august 2014 104Wednesday

Warm Up – Go thru each FGB station twice – 20 seconds of work 20 seconds of rest

LEADER BOARD CHALLENGE

Conditioning – Fight Gone Bad

Three rounds for max Reps – 1 minute each round
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/14
Push-press, 75/55
Row (Calories)

**1 Minute rest**

Bonus Abs – 50 Ab Wheel

STAY STRONG!! – Paleo Challenge kicks off Sept 22nd.  Sign up by Sept 15th!

slow-cooker-roast-chicken-and-gravy

 


CFSR WOD 9.9.14

august 2014 010Tuesday

Warm Up- CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Strength – Back Squat – (bottom chart)

5 @40%, 5 @ 50%, 3@60%

5 @ 75%, 3 @ 85 %, max reps @95%

Conditioning – 3 Rounds For Time

200 M Farmer’s Carry 45/25

20 Wall Balls 20/14

15 Kettle Bell Swings 53/35

10 Burpees

5 Pull Ups

Bonus – Tabata Hollow Rock

Keep on Keepin on!

slim-palates-pistachio-crusted-salmon

Slim Palate's Pistachio-Crusted Salmon by Michelle Tam http://nomnompaleo.com


CFSR WOD 4.21.2014

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 Monday

Strength – Shoulder Press

5@40%, 5@50%, 3@60%, 15@45%, 15@55%, 15@65%

Conditioning -

6 Rounds For Time

12 Burpee Box Jumps 24/20

200 Meter Run

It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change. ~Charles Darwin

Mobility WOD 310 – – Your Chesticles…

/bacon-chicken-and-avocado-salad/


CFSR WOD 4.20.2014

HAPPY EASTER!

ONE WOD TODAY  – 8am

Sunday

Eggstravaganza Circuit

Scale appropriately, have fun(No set RX)

2 Rounds for Repetitions (Row for calories)

1 minute each station

1 minute rest

Once Circuit is complete, take an easter egg from the basket for your buy out!!

Atlas Stone Lift

Tire Flip

Goblet Squat

Kettlebell Swing

Man Maker

Dumbbell Snatch

Wall Ball

Kayaker with Medicine ball

Rope Climb*

Row for Calories **

*1 Rope climb counts as three reps – from back to standing will count as 1)

**Row time includes dismount time. For calories to count make sure you are off of rower at 1 min)

Be not afraid of growing slowly, be afraid only of standing still. ~Chinese Proverb

Mobility WOD 309

http://cavewomancafe.wordpress.com/2013/03/27/hunting-for-the-great-easter-ham/


CFSR WOD 4.19.2014

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Saturday

Strength -Deadlifts

5@40%, 5@50%, 3@60%, 5@75%, 3@85%, Max @95%

Conditioning -

6 Rounds For Time

200 Meter Run

100Ft Overhead walking lunge

1 Minute Break

Those who are lifting the world upward and onward are those who encourage more than criticize. ~Elizabeth Harrison

Mobility WOD 308

mediterranean-baked-rainbow-trout/


CFSR WOD 4.16.2014

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Wednesday

Warm Up – Death Marches & Dynamic Bands

Strength -

Thrusters –  5@40%, 5@50%, 3@60%

5@75%, 3@85%,  Max @95%

Conditioning – For Time

15-12-9-6-3

Thrusters 95/65

Burpee over the Bar

 

Perfection is impossible. However striving for perfection is not. Do the best you can under the conditions that exist. That is what counts. ~John Wooden

Mobility WOD  305


CFSR WOD 4.15.2014

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 Nice work, Tim!

Tuesday

Strength -

Power Clean, Technique to Load

Conditioning – Open 11.5

20 MIN AMRAP

5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball 20/14

 

Most people work hard and spend their health trying to achieve wealth. Then they retire and spend their wealth trying to get back their health. -Kevin Gianni

Mobility WOD 304

http://gavanmurphy.com/chipotle-salmon-burgers-with-stone-fruit-salsa/

 


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