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

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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

 

 

CFSR WOD 9.11.2014

august 2014 095

No Excuses!!

THURSDAY

Strength – Deadlifts

5@40% 5@50% 3@60%

5@75% 3@85% Max@ 95%

Conditioning – 12 Min AMRAP

12 Box Jumps 24/20

10 Hang Power Cleans 95/65

8 Overhead Squats 95/65

Bonus Abs – Tabata Sit Ups

“Happiness is not something ready made. It comes from your own actions.”
― Dalai Lama XIV

Eat Well for your HEALTH!

cabbage-and-leftovers-its-whats-for-lunch-and

CFSR WOD 9.10.2014

august 2014 104Wednesday

Warm Up – Go thru each FGB station twice – 20 seconds of work 20 seconds of rest

LEADER BOARD CHALLENGE

Conditioning – Fight Gone Bad

Three rounds for max Reps – 1 minute each round
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/14
Push-press, 75/55
Row (Calories)

**1 Minute rest**

Bonus Abs – 50 Ab Wheel

STAY STRONG!! – Paleo Challenge kicks off Sept 22nd.  Sign up by Sept 15th!

slow-cooker-roast-chicken-and-gravy

 

CFSR WOD 9.9.14

august 2014 010Tuesday

Warm Up- CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Strength – Back Squat – (bottom chart)

5 @40%, 5 @ 50%, 3@60%

5 @ 75%, 3 @ 85 %, max reps @95%

Conditioning – 3 Rounds For Time

200 M Farmer’s Carry 45/25

20 Wall Balls 20/14

15 Kettle Bell Swings 53/35

10 Burpees

5 Pull Ups

Bonus – Tabata Hollow Rock

Keep on Keepin on!

slim-palates-pistachio-crusted-salmon

Slim Palate's Pistachio-Crusted Salmon by Michelle Tam http://nomnompaleo.com

CFSR WOD 9.8.2014

august 2014 063

MONDAY

Warm Up – 3 Rounds

200 Meters

10 Burpees

10 Lunges

Conditioning – Max Out

Maximum reps or best time in 1 set of each exercise

Pull up (kipping ok)

Ring Dips

Double Unders

400 m Run

500 m Row

L-Sit  (2 x 45lb plates under feet )

Push  Ups

Bonus:

Muscle Ups

Handstand Push Ups

Have you signed up for the challenge?  September 15th is the cutoff!

mmmm….riiiibs!

http://www.djfoodie.com/Cocoa-Ancho-Beef-Ribs

CFSR WOD 9.7.2014

august 2014 109

SUNDAY

Warm up -

Dynamic Bands

Strength-

Split Jerk From Rack to load

drop 20% for 3 sets of 3 reps

Conditioning -

“The Chief”

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups 9 Air Squats Rest

1 min between each cycle.

For each cycle restart the AMRAP.

Bonus – 50 Toes to Bar

http://nomnompaleo.com/post/5765005360/paleo-eats-5-22-11

CFSR WOD 9.6.2014

august 2014 078

SATURDAY

Warm Up -

2 Rounds

400 m run

20 wall ball 20/14

Strength -

Find Thruster 1 Rep Max

Conditioning -

For Time:

30 Thrusters 115/75

Bonus -

ANNIE – 10 minute time cap

50-40-30-20-10 Reps each of:

Double Unders

Sit ups

rikis-homestyle-lamb-shawarma

 

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