2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

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CFSR WOD 10.1.2014

sept30 081

Barbells for Boobs event is this Sunday.  Free Grass fed

Organic Beef BBQ – Noon – 2.  Wear pink!

Help us reach our fundraising goal:

 https://fundraise.barbellsforboobs.org/fundraise/team?ftid=33260

WEDNESDAY

Warm Up – Sled Races  separate into 2 teams, twice through for each person – (Push those GHD machines!)

Strength – Back Squat to heavy load, drop 20-30#s and do 3×3

Speed – 2 x 800 M Run for time. 3 Minute rest

Conditioning – 5  Min AMRAP

5 Toes To Bar

5 Full Cleans 115/75

Bonus Abs – Tabata Flutter Kicks

http://thedomesticman.com/2012/08/08/chicken-panang/


CFSR WOD 9.30.2014

august 2014 080

 “Sled” races….boom!

TUESDAY

Warm Up – Rowling 4 Rounds

Strength – Over Head Squats 5×7 work to heaviest load

Conditioning – 6 Rounds for Time

5 Over Head Squats 95/65

10 Box Jumps 24/20

100 M Run

Bonus Abs – 50 Kayakers 20/14

http://www.thefoodee.com/recipe/4782/


CFSR WOD 9.29.2014

august 2014 088

 We will miss you, Justin B.  Good luck in TN!

MONDAY

Warm Up –  400 Meter Run & Shoulder Mobility

Leader Board Challenge

Conditioning – CHELSEA

30 Min EMOM

5 Pull Ups

10 Push Ups

15 Squats

Bonus Abs – Tabata Sit Ups

http://www.thefoodee.com/recipe/4856/


CFSR WOD 9.28.2014

august 2014 096

 Nice Work, Deepa!

SUNDAY

Warm Up – Stretch it Out!

LEADER BOARD CHALLENGE

CrossFit Total

Best of 3 for the following (in the correct order):

Back Squat

Shoulder Press

Deadlift

“What you do makes a difference, and you have to decide what kind of difference you want to make.”
― Jane Goodall

http://www.thefoodee.com/recipe/4884/


CFSR WOD 9.27.2014

august 2014 083

 

SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 PVC Pass Thrus

50 Ft Soldier Kicks

100 Ft Carioca

LEADERBOARD CHALLENGE

Filthy Fifty – For Time

50 Box Jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push press 45/33
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Bonus Abs – 50 Mermaids ~ Wave to the Sailors!!!

“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
― Kalu Ndukwe Kalu

italian-chicken.html


CFSR WOD 9.26.2014

august 2014 062

 

FRIDAY

Warm Up – 3 Rounds

10 Squats 45/33

10 Good Mornings 45/33

10 Shoulder Press 45/33

LEADER BOARD CHALLENGE

Conditioning – DIANE

21-15-9

Deadlift 225/115

Hand Stand Push Ups

Bonus Work – Work on Snatch Technique

Bonus Abs – 30 Toes to Rope

“Pain is temporary. Quitting lasts forever.”
― Lance Armstrong, Every Second Counts

greek-guacamole


CFSR WOD 9.25.2014

august 2014 084THURSDAY

Warm Up – 3 Rounds

8 Side Lunges (4 each side)

8 Wide Stance Squats

8 Ring Rows

Strength – Back Squat (wide stance)

5×7 Build Load Each Set

Conditioning – 9 Min AMRAP

6 Chest 2 Bar Pull Ups

8 Box Jumps 30/24

Bonus Work – 3 Rounds

30 Seconds Sit Ups

30 Seconds Plank

“It’s not the load that breaks you down, it’s the way you carry it.”
― Lou Holtz

quick-simple-roasted-rack-of-lamb

 

 

 


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