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

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CFSR WOD 8.26.2014

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Super Men!

TUESDAY

Warm up – 3 Rounds

200 Meter Run

10 Stripper Squats

10 Jumping Jacks

Then – Couch Stretch 30 Seconds each leg, twice

Strength – Front Squat

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 3 Rounds

400 Meter Run

15 Pull Ups

12 Plate Burpees 45/25

Bonus Abs  – Tabata Kayaker

http://ourearthland.blogspot.ca/2012/08/spicy-kale-and-mushroom-cannelloni.html

CFSR WOD 8.25.2014

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MONDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

10 PVC Good Mornings

50 Ft Death March – light weight

Strength – Deadlifts  (bottom Chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds 30 Seconds on 30 Seconds Rest

Wall Balls 20/14

Hang Power Clean 115/75

Kettle Bell Swings 53/35

Jumping Lunges

Bonus Abs – 50 Weighted Sit Ups 45/25

JUST DO IT!!!

What’s up with these CrossFit Teams?  Check it out

zucchini-pesto-roll-ups

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

slow-cooker-apricot-chicken/

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