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

Posts tagged “barbell

CFSR WOD 10.31.2014

sept16 092

HAPPY HALLOWEEN!

FRIDAY

By Popular Demand, here’s your Partner WOD!

Conditioning – in Teams of Two For Time

100 Double Unders

75 Wall Balls 20/14

50 Snatches 95/65

75 Double Unders

50 Wall Balls

25 Snatches

50 Double Unders

25 Wall Balls

15 Snatches

Accessory Work – 3 Rounds

50 Ft Death March (heavy)

50 Farmers Carry  – use same dumb bells from death march

“No matter how slow you go, you are still lapping everybody on the couch”

 

http://www.refinedchef.com/recipes/refined-chef-originals/grilled-turkey-burgers-with-sauteed-shishito-peppers.php


CFSR WOD 10.30.2014

oct19 013

THURSDAY

Strength – 6 x 3 Snatch Grip Strict Press. Increase weight but don’t fail reps.

Conditioning – 3 Rounds max effort for total score

4 Min AMRAP

12 Pull Ups – or – Ring Rows

9 Push Ups

6 Power Cleans 185/125

2 Min Rest

Accessory Work – 3 Rounds Max Effort

Hold Top of Dip

Rest As Needed

http://fastpaleo.com/recipe/smokey-bacon-meatloaf/


CFSR WOD 10.25.2014

oct19 010

West Side Story? When you’re a CrossFitter you’re a CrossFitter til the end!

SATURDAY

Warm Up – 3 Rounds

10 Good Banded Mornings

10 Stripper Squats

50Ft Bear Crawl

Strength – Deadlift 10×3 @ 85% 1RM Top Charts

Conditioning – 15 min AMRAP

12 Box Jumps 24/20

12 Overhead Lunge 75/55

8 Ring Rows

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending”

http://www.notsodesperatehousewife.com/2012/06/16/rutabaga-fries/


CFSR WOD 10.24.2014

sept16 122

FRIDAY

Warm Up – Shoulder Mobility

Strength – 3×3 Shoulder Press 85% of 1RM Top Charts

Conditioning – 3 Rounds for Time

5 Shoulder Press 95/65

10 Push Press 95/65

15 Push Jerk 95/65

Bonus Abs – 40 Mermaids – 20 each side

I knew there was a rational eexplanation..

“Be happy for this moment. This moment is your life.”

http://holisticallyengineered.com/?b2w=http://lconeday.blogspot.com/2012/06/grilled-spiced-salmon-low-carb-and.html


CFSR WOD 10.23.2014

sept16 072

THURSDAY

Warm Up – Couch Stretch 30 seconds each leg, twice

3 Way Stretch 30 Seconds each position, 2 times each

20 Reverse Hypers

Run 400 Meters

Conditioning – Newport Crippler

Do this at 75% of 1Rm or 225/155

30 Back Squats

1 Flat Mile Run

Post Workout -

Weighted Dips & Pull Ups 3×5

What’s up with the POSE method of running?  Check it out!

“This months diet is next months body”

no-pasta-summer-pasta-salad/


CFSR WOD 10.22.2014

sept16 104

WEDNESDAY

Warm Up – 3 Rounds

10 Pvc Pass Thrus

10 Prisioner Squats

10 Second each side Runners lunge

Speed – 8 x 50 Meter Sprints

Conditioning – Every 2 Minutes for 7 Rounds

7 Push Ups

10 Kettle Bell Swings 53/35

200 Meter Run

Mobility Wod – Get your MOBWOD on!

“The greatest wealth is health”

http://thedomesticman.com/2012/06/19/shashlik-russian-shish-kebabs/


CFSR WOD 10.21.2014

sept16 011

TUESDAY

Warm Up – 3 Rounds

10 Scapular Pull Ups

10 Good Mornings 45/33

10 Squats

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

12 Dead lifts 225/155

20 Pull Ups

12  Power Clean & Jerks 135/95

20 Knees to Elbows

Use 1 bar, change weights

“It is not how much we have, but how much we enjoy, that makes happiness”

http://www.janssushibar.com/buffalo-chicken-bites/


Follow

Get every new post delivered to your Inbox.

Join 82 other followers