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

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CFSR WOD 8.24.2014

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SUNDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

30 Ft Samson Stretch

Conditioning – For Time

4 Rounds: 10 Ring Row 10 Push Ups

3 Rounds: 10 Toes to Bar 10 Good Mornings (bar)

Flat Mile – Run to 800M mark, run backwards to 1200M mark, then forward to stop light and back to 1200M mark, then backwards to 800 M Mark, then forward back to gym

That’s why we love it….

Mob Wod 49

Did somebody say Ceviche?

http://www.threedietsonedinner.com/2012/09/gulf-coast-paleo-ceviche.html

CFSR WOD 8.23.2014

CFSR NIGHT OUT IS TONIGHT – 7:30pm McGahs in Danville

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SATURDAY

Warm Up – Burgener Warm Up

Strength – Snatch Technique to Load – 1RM

Conditioning – 2 –>4 Min AMRAPS

4 Box Jump Overs 24/20

4 Snatch (full) 95/65

Bonus Abs  – 50 Weighted Sit Ups 45/25

pork-fried-cauliflower-rice/

CFSR WOD 8.22.2014

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FRIDAY

Warm Up – 3 Rounds

8 Goblet Squats

50 Ft Bear Crawls

Strength – Back Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 4 Rounds for Time

200 Meter Farmers Carry dumbbell or kettle bell as heavy as possible

12 Hang Power Clean 95/65

12 Push Press 95/65

12 Push Up

Bonus Abs – 50 Toes to Bar on your back

“If you’re not first, you’re last.”
-Ricky Bobby

http://mylifeinapyramid.com/2012/02/almost-raw-apple-pie-with-grain-free-crust-gluten-free-with-no-added-sugar/

CFSR WOD 8.21.2014

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THURSDAY

Warm Up – 2 Rounds

400 M Run

10 Push Ups

1 Min Jump Rope

Conditioning -Part 1  Open 12.1

7 Min AMRAP

Burpees 6″ jump touch

Conditioning Part 2

Annie – For Time

50-40-30-20-10

Double Unders

Sit Ups

Bonus – 3 Rounds

10 Back Ext

10 Hitlers Dog each side

10 Partner Glute Hamstring Raise

What does K Star have to say about Double Unders?

bacon-wrapped-chicken-thighs

CFSR WOD 8.20.2014

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WEDNESDAY

Warm Up – 3 Rounds

10 Jumping Pull Ups

10 Jumping Dips

200 Meter Run

Strength – 5 x 3 Weighted Pull Ups & Dips

Conditioning – 2 Rounds

2 Min Max Wall Balls 20/14

2 Minute Rest

2 Min Max Row for Calories

2 Min Rest

2 Min Max 5 Meter Shuttle Run

2 Min Rest

Bonus – Thread the Needle 25 Each Side

Strive for progress, not perfection

Mob Wod Shoulder Fix

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CFSR WOD 8.19.2014

PALEO CHALLENGE ENDS TODAY!

Come and get Measured!

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TUESDAY

Warm Up  – Rowling 5 Rounds Each

Speed – 8 x 50 Meter Sprints

LEADER BOARD CHALLENGE

Conditioning – MARY 20 Min AMRAP

5 Handstand Push Ups

10 Pistols

15 Pull Ups

Bonus – Tabata Jackknife

 Nice work, Team CFSR – 4th place finish out of 23 teams!

 

 

http://holisticallyengineered.com/2013/01/days-12-14-and-whole30-lemon-and-2.html\

CFSR WOD 8.18.2014

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MONDAY

Warm Up – Dynamic Bands

Strength – 5×7 Push Jerks 80% (top chart)

Conditioning – 12 Min AMRAP

Rope Climbs

 Ground To Overhead 135/95

1:1, 1:2, 1:3, 1:4, etc

Bonus Abs – Tabata Sit Ups

roast-beef-mushroom-brandy-sauce/

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