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

Uncategorized

CFSR WOD 9.18.2014

august 2014 016

Yes, Tim, that workout WAS rough… :)

THURSDAY

Warm Up  – Run 400 Meters

Shoulder Mobility

20 Burpees

Strength – Push Jerk technique to load – get to 1RM

Conditioning – 4 Rounds for Time

15 Box Jumps

5 Push Jerks 155/105

15 Ring Rows

Bonus Abs – Tabata Hollow Rock

easy-workout-crossfit-

 

paleo-pumpkin-muffins


CFSR WOD 9.17.2014

august 2014 049

WEDNESDAY

Warm Up – Burgener Warm Up

Strength – Snatch to load then 3×3 for heaviest set of 3

Conditioning – For Time

40 Wall Balls 20/14

20 Front Rack Lunge 115/75

30 Wall Balls

20 Front Rack Lunges

20 Wall Balls

20 Front Rack Lunges

10 Wall Balls

Bonus Abs – Tabata Swimmers aka Scuba Steve!

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.”
― Tom Bodett

Oh, today you will go deeper than that!

applesauce


CFSR WOD 9.16.2014

august 2014 072

TUESDAY

Warm Up – Running Drills

Speed – 5 x 50 M Sprints

LEADER BOARD CHALLENGE

Conditioning – NICOLE

20 Min AMRAP

400 M Run

Pull Ups

Bonus Abs – 50 Toes to Bar from Floor

“There’s nothing like deep breaths after laughing that hard. Nothing in the world like a sore stomach for the right reasons.”
― Stephen Chbosky

shrimp+and+scallops+in+garlic+herb+ghee


CFSR WOD 9.15.2014

august 2014 108

MONDAY

Strength – 10 Min EMOM 65% of 1 RM Thruster

1 Squat Clean

2 Power Cleans

1 Split Jerk

Conditioning – 3 –> 2 Min AMRAPS w/1 Min break

1 Burpee

1 Thruster 65% 1 RM

Bonus Abs – 100 Kayakers

CrossFit. Thrusters: aint nobody got time for that

spicy-pork-stuffed-sweet-potato


CFSR WOD 9.14.2014

august 2014 075

 

SUNDAY

Sunday Morning Stretching

Strength  – 3 x 15 Overhead Squat @ 65%

Conditioning – 4 Rounds For Tim….

10 Toes to Bar

15 Kettle Bell Swings 53/35

20 Double Unders

Bonus Abs – Tabata Flutter Kick w/Plank Rest

pumpkin-scones


CFSR WOD 9.13.2014

august 2014 012

SATURDAY

Strength – shoulder press (bottom charts)
5@40% 5@50% 3@60%
5@75% 3@85% max @95%
Conditioning – 20-18-16-14….2
Push ups
10-9-8-7…1
Hang power cleans 65% of 1rm clean
Deadlift same weight as hpc
Wooooo!!! Get it!
Bonus abs – 50 windshield wipers

easy-paleo-frittata


CFSR WOD 9.12.2014

august 2014 064

FRIDAY

Leader Board Challenge

Warm Up – Burgener Warm Up

Speed – 6 x 50 M Sprints

Conditioning – ISABEL

30 Power Snatches for time 135/95

Accessory work -

 3 x 10 Reverse Hypers

3 x 10 Pull Aparts

Bonus Abs – Reverse Tabata L-Sit (10 seconds work, 20 seconds rest)

“Count your age by friends, not years. Count your life by smiles, not tears.”
― John Lennon

 

Bacon-sushi

 

 


Follow

Get every new post delivered to your Inbox.

Join 81 other followers