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

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CFSR WOD 12.15.2014

Re-Test the Body Weight Challenge and submit your time no later than Tuesday afternoon to get in the drawing for the swag bag!

menofcfsr

MONDAY

 Warm Up – Shoulder Mobility

3 Rounds

1 Min Row

1 Min Double Unders

1 Min 5 Meter Shuttle Runs

Strength  – 8 Min EMOM

3 Push Press  70% of 1RM

3 Push Jerk

4 Rounds for Time

Start each minute with 3 burpees

10 Kettle Bell Swings 70/53

15 Squat Jumps 45/33

20 Sit Ups

Bonus – 35 Partner Glute ham Raise

“If you’re going through hell, keep going.”

paleo-donuts/

Maple Cinnamon Paleo Donuts

CFSR WOD 12.14.2014

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SUNDAY

Warm Up- Faux Ga

-Then-

400 Meter Run

50 Ft Soldier Kicks

50 Ft Samson Stretch

15 Thrusters 45/33

Speed – 5 x 100 Meter Sprints

Strength – 7 x 2 Jerk from the Rack – increase weight each time

Conditioning – 2 –> 5  Minute AMRAPS

10 Box Jumps 24/20

5 Deadlifts 155/105

1 Clean & Jerk 155/105

Bonus Max Handstand Hold

“Motivation will almost always beat mere talent.”

http://paleoporn.net/turkey-roll-ups/

Paleo Recipe Turkey Roll Ups

CFSR WOD 12.13.2014

12.12.14 003

SATURDAY

Warm Up – 5 Rounds 200 Meter Rowling – Between each round 20 push ups (vary hand position) 3 Turkish Get Ups each hand (heavy)

Conditioning – 12 Min AMRAP

3 Curtis P complexes

30 Double Unders

Bonus -

Max hang on Pull up bar

50 Jack knife

“By failing to prepare, you are preparing to fail.”

/paleo-frappuccino/

Paleo Frappuccino

CFSR WOD 12.12.2014

 CFSR Holiday Party is tomorrow night! 6-9pm  See ya there!

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Who doesn’t love a good Thruster?

FRIDAY

Warm Up – 3 Rounds

10 Pass Thrus

10 O.H. Squats

10 Good Mornings

100 Ft Bear Crawl

Strength – Front Squat 3 x 5, increase weight each set

Conditioning – “Nasty Girls” 3 RFT

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

Bonus Work – 3 Rounds

10 Toes to Bar

20 Elbows to Hands plank rotation

“The secret of getting ahead is getting started.”

crispy-duck-gizzards/

Paleo Recipe Crispy Curry Duck Gizzards with Spicy Paleo Marinara Sauce

 

CFSR WOD 12.11.2014

picsnov2014 087THURSDAY

Warm Up – Burgener

Strength – Snatch to Max Load (15 Minutes)

8 Min EMOM at 70%

Snatch Pull

High Hang Snatch

Snatch Pull

Snatch

Skill – DB Split Cleans

Conditioning – 5 RFT

12 Thrusters 115/85

12 (6 each side) single arm DB Split Cleans 55/35

Bonus – 2 Rounds

3 Turkish Get Ups 53/35 left hand

10 Turkish Sit Ups left hand (sit up portion of TGU)

3 Turkish Get Ups 53/35 right hand

10 Turkish Sit Ups Right Hand (sit up portion of TGU)

“Friendship is not a gift, but is the result of hard work.”

stuffed-cabbage-rolls/

Paleo Recipe Paleo Stuffed Cabbage Rolls

CFSR WOD 12.10.2014

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WEDNESDAY

  Warm Up – 400 Meter Run

-then-

Go through each Circuit Station

Conditioning – Holiday Circuit aka 45 seconds of heaven!

3 Rounds – 45 seconds on 45 seconds off

1.  5 Meter Sprints

2.  Push Ups

3.  Box Jumps 24/20

4. Kayakers 20/14

5. Wall Balls 20/14

6.  Seated Dumb Bell Press 35/20

7.  Goblet Squats 53/35

8.  Grasshoppers

“Start where you are. Use what you have. Do what you can.”

paleo-omelet-red-pepper/

Paleo Recipe Paleo Breakfast Omelet with Red Pepper

CFSR WOD 12.09.2014

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TUESDAY

Warm Up – Rowling 3 Rounds

Soeed – 8x 100M Sprints

Strength – 10 Min EMOM

3 Shoulder Press – 70% of 1 RM

3 Push Press

Conditioning – Holiday Shopping Fights Gone Bad

3 Rounds – 1 Min

Pull Ups

Rowing For Calories

Kettle Bell Swings 53/35

Sit Ups

Lunges

*1 Minute Rest*

“Problems are not stop signs, they are guidelines.”

h/grilled-spiced-peaches/

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