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

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CFSR WOD 11.16.2014

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SUNDAY

 FAUXGA

Warm Up – Run 800 Meters

Conditioning – 20 min AMRAP

 5 Burpees

1 Rope Climb

30 Double Unders

Bonus Abs – Tabata Kayakers 20/14

tabil-seasoned-sauteed-shrimp

 

CFSR WOD 11.15.2014

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SATURDAY

Mobility  -  Shoulder

Strength – Spend 12 Minutes working to your Push Press 1 Rep Max

Conditioning – 18 min AMRAP

 15 Box Jumps 24/20

12 Push Press 115/75

9 Toes To Bars

“Complaining won’t burn calories”

roasted-green-beans

CFSR WOD 11.14.2014

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CFSR night out TONIGHT – 8pm Danville Bowl

FRIDAY

Mobility – Legs

Conditioning – In Teams of 2

“Karen”

150 Wall Balls 20/14

Every 2 Minutes 1 Round of Cindy

5 Pull Ups

10 Push Ups

15 Squats

Accessory Work – Row or Run 800 Meter Cool Down

Bonus Abs – 25 Knees to Elbows

“Train insane or remain the same”

http://thedomesticman.com/2012/04/02/loaded-baked-sweet-potato/

CFSR WOD 11.13.2014

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CFSR NIGHT OUT IS TOMORROW – 8PM Danville Bowl

THURSDAY

Mobility – Calves

Strength – In 12 Minutes work to a heavy clean.  Must be caught in Squat

Conditioning - 10 Min AMRAP

1,1 2,2 3,3 4,4 5,5 6,6, etc

Deadlift 275/185

Kettle Bell Snatch 53/35

Accessory Work – Max Effort Plank Hold 3 xs

“You don’t have to go fast you just have to go”

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CFSR WOD 11.12.2014

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Last POSE Running clinic of the year is this Sunday….have you signed up?

WEDNESDAY

Mobility – Hamstrings, Hands & Feet

Warm Up – 400 Meter Run

Strength – Try for a 1RM Back Squat, take time to rest and load slowly

Efficiency – 10 Min EMOM

7 Burpee Box Jumps

Accessory Work – 4x

20 Banded Hamstring Curls

10 Pistols

“No goal was ever met without a little sweat”

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CFSR WOD 11.11.2014

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TUESDAY

Mobility – Shoulder & Upper Back

Strength – in 10 Minutes work to heavy 3 rep max Overhead Squat

Efficiency – 3 Min AMRAP max reps of Overhead Squat with 65% of today’s max load

Conditioning -

800 Meter Run

15 Toes To Bar

15 Kettle Bell Swings 70/53

400 Meter Run

12 Toes to Bar

12 Kettle Bell Swings

200 Meter Run

9 Toes To Bar

9 Kettle Bell Swings

Bonus Abs – 50 Weighted Sit Ups 45/25

“Your body can do anything. It’s your brain you have to convince.”

apple-sage-pork-chops.html

CFSR WOD 11.10.2014

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CFSR NIGHT OUT THIS FRIDAY 8pm Danville Bowl!

MONDAY

Mobility  - Calves & Hamstrings

Strength – 6 x 3 Back Squat with 3 second pause at the bottom. Every Set should be Heavy

Conditioning- FRAN w/8 Min CAP

21-15-9

Thrusters 95/65

Pull Ups

Accessory Work – 3x

10 B

Bent Over Barbell Row

Stay Strong CrossFit San Ramon

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5 Banded Push Ups

“Happiness is mostly a by- product of doing what makes us feel fulfilled”

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