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Posts tagged “box jumps

CFSR WOD 7.30.2014

Tell a Friend!

Games-TV-Offer-2014-V2

WEDNESDAY

Warm Up – Ski Racer

Strength – Back Squat 5 x 6 @ 80%

Conditioning – 3 – 6 Min AMRAPS

10   Squat Thrust Box Jumps 24/20

10 Toes to Bar

3 Minute Rest

Bonus Abs – 50 Windshield Wipers

How Supple are you?

Chewing can be good, when it’s paleo food you’re eating….LOL

 

Did you get a chance to see our commercial while the games were on ESPN?

CROSSFIT SAN RAMON “NIGHT OUT”

Come support CFSR’s member, OLLIE BECKER and taste his DELICIOUS wine!

See ya all in Livermore!!

Photo: Join us at Swirl in Livermore, CA on Aug 1st (5-9pm) as we pour our new Fall Releases!


CFSR WOD 4.11.2014

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Friday

Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning -

 Tabata

Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20

Burpee

Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300

http://nomnompaleo.com/post/8211963635/braised-chicken-with-artichokes-and-pearl-onions-v-2

 


CFSR WOD 4.4.2014

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Friday

Skill – Work for Double Under PR

Conditioning -

3 Rounds for Time

10 Front Squats 95/65

12 Kettle Bell Swings 70/53

10 Burpees over the Bar

12 Alternating Dumbell Snatch 55/35

10 Toes to Bar

We don’t stop playing because we grow old; we grow old because we stop playing. ~George Bernard Shaw

Mobility WOD 294

http://www.marksdailyapple.com/lobster-grapefruit-and-avocado-salad-with-creamy-citrus-dressing/#axzz2xa53T4v8

 


CFSR WOD 3.16.2014

end of jan 2014 to feb 3 057

Open 14.3  St. Patrick’s Day Party is TODAY 10:30am-1:30pm.  Come Cheer on your fellow CFSR Athletes while they do the 14.3 workout!  Enjoy some Corned beef, cabbage, Paleo potluck, beer, margaritas and more!  

Sunday

Warm Up:

3 Rounds

Run 200 Meters

20 Good Mornings with PVC pipe

Open 14.3 – Modified

For Time

10 Deadlifts 135/95

15 Box Jumps 24/20

15 Deadlifts 185/135

15 Box Jumps 24/20

20 Deadlifts 225/155

15 Box Jumps

25 Deadlifts 275/185

15 Box Jumps

Mobility WOD 275

tomato-and-basil-salad


CFSR WOD 2.19.2014

2014-02-10 19.37.08

There are still spots available for the Gymnastics Clinic this Sunday with Roger Harrell!

Roger Harrell is the original Crossfit HQ gymnastics coach. Roger has over 20 years of experience in gymnastics, and over 15 years of coaching experience.  There’s no one better qualified to get you doing your very best. 

The Workshop is designed to improve your efficiency and gain critical mechanical queues that will help improve your performance at any level.  From butterfly kips to muscle ups to basic ground tumbling learn the importance of fully understanding the mechanics of these basic gymnastics elements.  Understanding key concepts will aid in execution of gymnastics elements as well as transferring over to the other movements.  Sign up online or with Lori or Tim!

Wednesday

Strength:

Back Squat & Shoulder Press  3×5 @ 60%

Conditioning :

4 Rounds for Time

15 Box Jumps 24/20

20 Grasshoppers

25 Ab Mat Sit Ups

Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. ~Lin Yutang

Mobility WOD 243

Eat More Fish!

http://www.thefoodee.com/recipe/1572/


CFSR WOD 1.20.2014

Monday

Strength: Build to 1 rm Clean
Conditioning – 12 Min AMRAP
6 Burpees
8 Box Jumps (24/20)
10 Wall Balls (20/14)
*The conditioning portion is the testing for the Paleo Challenge*

“Do what you can, with what you have, where you are.”
― Theodore Roosevelt

Mobility WOD 215

THE PALEO CHALLENGE IS ON!

Try this Recipe out for a great breakfast that last a few days!  Do what I do and make a few,  sandwich bag each serving up and  you now have breakfast handled for the week!  Want to add a little more flavor to it?  Add some salsa and fresh sliced avocado on top.  DELISH!
January Jumpstart: Week Two by Michelle Tam http://nomnompaleo.com

CFSR WOD 12.25.2013

Wishing our CrossFit San Ramon Family the Happiest of Holidays!

10am WOD with Nik

12 Days of Christmas

For time

1 Power Snatch, 95/65 lbs

2 Ring Dips 1 Power Snatch, 95/65 lbs

3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs

9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

11 Kettlebell Swings, 55 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

12 Thrusters, 95 lbs 11 Kettlebell Swings, 55 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!” 
― Dr. Seuss, How the Grinch Stole Christmas!

paleo-dinner-rolls

paleo dinner rolls


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