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

Posts tagged “burpees

CFSR WOD 7.22.2014

7.16.14 018TUESDAY

Strength – Back Squat 4 x 10 @ 70%

4×4 BWB

4 – 4 Min AMRAP

15 Box Jumps 24/20

10 Wall Balls 20/14

5 Burpees

3 Minute Rest

Bonus Abs – 50  2 Second Supermans


 Nicefrench burpees



Orange Sriracha Chicken by Michelle Tam http://nomnompaleo.com




CFSR WOD 6.25.2014

6.24.2014 003Wednesday

Strength – Shoulder Press

5@ 40%





Max Reps @85%

Conditioning – 5 Rounds for Time

12 Push Jerk 95/65

12 Front Rack Lunge 95/65

12 Bar Facing Burpees




CFSR WOD 5.13.2014

cincodemayo 012



Strength –  At 70% of Clean & Jerk 1 RM

EMOM for 10 Minutes:

1 Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Conditioning –  4 Rounds for Time

400 Meter Run

15 Burpees

2 Rope Climbs

Bonus Abs – 100 Weighted Sit Ups 15/10

“True healthcare reform starts in your kitchen, not in Washington”  ~Anonymous

Mobility WOD 332



CFSR WOD 4.16.2014




Warm Up – Death Marches & Dynamic Bands

Strength -

Thrusters –  5@40%, 5@50%, 3@60%

5@75%, 3@85%,  Max @95%

Conditioning – For Time


Thrusters 95/65

Burpee over the Bar


Perfection is impossible. However striving for perfection is not. Do the best you can under the conditions that exist. That is what counts. ~John Wooden

Mobility WOD  305

CFSR WOD 4.4.2014




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



CFSR WOD 3.30.2014

various xfit 2013 096

The Final Open Party is TODAY!  10:30am- 1:30pm.  Miglets will be on site passing out samples of gluten free and paleo treats, Ollie B will be pouring his amazing wines, there will be a BBQ and a paleo potluck!  


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 PVC Pipe

Pull Ups


PART 1: “The Break Up”

10min clock:
Min 1-
1 Push Press 115/75
1 Burpee
Min 2-
2 Push Presses 115/75
2 Burpees
Min 3 3 ea. ….Min 10 10 ea.
Rest 4 min
AMRAP 6min
5 Power Cleans 135/85
10 Pull-ups
100m Run

CFSR WOD 3.13.2014

3052014 009


Warm Up:  Speed Ladder Drills

Strength:  Back Squat 5×7 @ 70% of Max Load



Burpees with a 6 inch jump

Never give in. Never give in. Never give in. ~Winston Churchill


Mobility WOD 272 – Hamstring Stiffness


CFSR WOD 3.11.2014

3052014 010

Jason R. working the 30″ box jumps


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 PVC Pipe


Front Squat 5@40%, 5@50%, 3@60%, 2@70%, 2@85%, 1@95% or PR


6 Rounds for Time

200 Meter Run

5 Burpees

10 Jumping Lunges

15 Kettle Bell Swings 53/35

 To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting. ~e.e. Cummings

Mobility WOD 270


Cracklin' Chicken by Michelle Tam http://nomnompaleo.com

CFSR WOD 3.5.2014

PR board 3.4.14

PR Board!  It’s been wiped clean, we’re ready for some new ones!  Go Get ‘Em!



5 Rounds of 3 Each

Weighted Pull Ups

Weighted Dips


9 Minute AMRAP

12 Bar Facing Burpees

8 Push Jerk 115/75

8 Kettle Bell Swings 70/53

It is better to be a lion for a day than a sheep all your life. ~Elizabeth Kenny

Mobility WOD 256


Bacon Apple Smothered Pork Chops by Michelle Tam http://nomnompaleo.com

CFSR WOD 2.27.2014

pics thru 2192014 033

San Ramon CrossFit Kids know how to have fun!


Warm Up:

Dynamic Bands


Clean & Jerk Technique to Load


3 Rounds

4 Minute AMRAP

5 Burpees

10 Wall Balls

15 Box Jumps 24/20

2 Minute Break

Besides the noble art of getting things done, there is a nobler art of leaving things undone. The wisdom of life consists in the elimination of nonessentials. ~Julie-Jeanne-Eleonore de Lespinasse

Mobility WOD 252


CFSR WOD 1.20.2014


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


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 1.18.2014

2011-01-28 03.49.01

Sarah, Tim and Brian working on the first WOD at

SacTown Throwdown


Warm Up: 3 Rounds
10 Deadlifts (135/95)
10 Burpee Over Bar
10 Box Jumps
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Squats
10 Box Jump-Overs
10 Hand-Release Push-Ups

“The secret of health for both mind and body is not to mourn for the past, nor to worry about the future, but to live the present moment wisely and earnestly.”
― Gautama Buddha

Mobility WOD 213

CFSR 12.28.2013



Stretch: 15min

Light Lift: Snatch up to 70% for 2×2

     Clean up to 75% for 2×2

Metcon For Time:

750m Row

50 Push Press (95/65)

30 Burpees

*Aim for under 10min

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”

– Picabo Street

Mobility WOD 192



CFSR WOD 12.18.2013



Recovery: Spend 10min with lacrosse ball
Tabata WOD 16 Rounds (8 each):alternating
Burpees & KB Swings:
Try to maintain a 5-6 Burpee/ KB Swing average every 20 seconds
Strength: Back Squat
Accessory: Reverse Hypers & Weighted Sit Ups

 “Persistence can change failure into extraordinary achievement.”– Matt Biondi

Mobility WOD 183



Are you Mental?!

When your workout or your sport elicits such well meaning questions from friends and family,  maybe you are doing something special,  something that requires a bit of mental fortitude.

Congratulations! You have stepped into a place where many are unwilling to go, a place defined by willingness,  a place where your will carries you forward into discomfort and change.  There is no change without discomfort and no life without change.  In order to change and to live you seek the uncomfortable, welcoming the pain of change.  It becomes hard to understand how others can’t see it, content with stagnation, they criticize, they warn, they ridicule.  You continue moving forward one day at a time.  Earning every step that will make you appear “lucky” in their unwilling minds.

Those who share your knowledge and your journey have the utmost respect for all that you earn.  We know those challenges are not easy, from the first decision to get started to achievement of your loftiest goals every step is noteworthy, an accomplishment in its’ own right.  In the journey every step is of equal importance as the first step must be taken before the last.

Be Strong – Be Willing – Take another Step!

Everyone is Mental, choose Mental Strength.

- Tim-

CFSR WOD 12.5.2013

This Just In:  Santa Crossfits – Presents will be delivered that much faster this year!


Warm Up: 3min Of “Cindy”
Rest 1min
3min of “Cindy”
Strength: EMOM 10MIN
1 Snatch + 2 Hang Snatches  @ 70%
Conditioning: 5 Rounds for total Reps
1min ME Bumper Plate Burpees
1min ME C2B Pull Ups

“Age is no barrier. It’s a limitation you put on your mind.”

– Jackie Joyner-Kersee

Mobility WOD 170


CFSR WOD 11.25.13


Warm Up: 3 Rounds

5-10 Banded Good Mornings

5-10 Dead Hang Pull Ups

5-10 Strict Press (45/33)

Strength: EMOM 10MIN

1 Snatch @ 90%


Complete 3 rounds for time of:

25 Double unders

20 DB snatch, alternating (55#/35#)

15 Burpees

10 Handstand push ups

“Pain is weakness leaving the body” 
― Tera Lynn Childs, Oh. My. Gods.

Mobility WOD 161


Post image for Worlds Best Paleo Gravy. (Gluten/Grain Free)

CFSR WOD 11.10.2013


Warm up:

3 rounds

3 Inchworms

6 Burpees

9 Air squats

100 m run



Ten rounds

10 Thruster 95/65

10 Ring push-ups

or “1/2 Coe”

Five rounds

10 Thruster 95/65

10 Ring push-ups

Keith Adam Coe
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

First posted 12 Aug 2010

“It’s not the load that breaks you down, it’s the way you carry it.” 
― Lou Holtz

Ring Push-Ups W/K. Star

Mobility WOD 147


CFSR WOD 10.31.2013


Thursday – Happy Halloween

Costumes encouraged!

Warm Up:

5min AMRAP
10 Sit Ups
10 Push Ups
10 Air Squats


3×10 Pendlay Row
3×10 Face Pulls —->(Good luck finding this one on youtube haha it will be demonstrated in class, I can assure you whatever you are imagniing is probably way worse then the actual movement)

4 rounds for total working time of:

30 KB Swings 53/35
15 Burpees
40 Double-Unders

Rest 1:1

“The farther we’ve gotten from the magic and mystery of our past, the more we’ve come to need Halloween.
October Dreams: A celebration of Halloween”
― Paula Curan

Mobility WOD – Pumpkin Patch


CFSR WOD 10.25.2013


Saturday is BARBELLS for BOOBS!!! 

Classes are cancelled – Get your WOD in from 10 am  to 1 pm.  The workout will be “Amazing  Grace”.  All levels are welcome and encouraged to be here.  Load will be scaled as needed.  We are raising money for breast cancer screenings. You do not have to donate to be here, but it is a great cause.  There will be Paleo goodies and other food available to purchase with proceeds going to the cause.  Halloween costumes and/or pink attire is encouraged.  

At 11 am  the kids & teens take on “Amazing Grace”.  Come and bring the family!



Warm  up:

Animal Crawls/Duck Walks/Hollow Rocks

Conditioning: in teams of 2

150 Wall Balls

100 Burpees

150 Wall Balls

“I can't go back to yesterday because I was a different person then.” 
― Lewis Carroll, Alice in Wonderland

Mobility WOD 136


CFSR WOD 9.27.2013


Lori getting her first rope climb


Warm Up:

40 Burpees

Run 400m

Strength: ———

Conditioning: In teams of 2

“Murph” (Relay style)

“I have not failed. I’ve just found 10,000 ways that won’t work.”
― Thomas A. Edison

Mobility WOD 108 Part 2

Warm Spinach & Bacon Salad


CFSR WOD 07.11.2013

After "Jack"  Saturday crew enjoys a well earned rest.

After “Jack”  the Saturday crew enjoys a well earned rest.

Thursday 6-11-13

Clean + Hang Clean



150 Double Unders

50 Burpees

150 Double Unders

* singles option = 3 Rounds

150 Singles

25 Burpees

150 Singles

“Every success is built on the ability to do better than good enough”

Mobility WOD 32

Support Food Education in American Schools

RECIPE OF THE DAY Mushroom Baked Basa Fillets over Spring Colcannon

CFSR WOD 06.23.2013

Post summer solstice competition party dodgeball!!!!

Post summer solstice competition party dodgeball!!!!

Congratulations to all of the CFSR members Competing yesterday. You were all AWESOME!!!

Sunday 6-23-2010

3 Rounds

Run 800m

20 Back Extention or Good Morning with 45/33

20 Burpees

20 Knees to Elbows

Mobility WOD 12

Improving the squat: Hip flexion and external rotation.

What “Free Range”/”Cage Free” Chickens Really Look Like

Mexican Potato Salad

RECIPE OF THE DAY: Mexican Potato Salad

CFSR WOD 05.30.2013

Paleo nutrition class

Paleo nutrition class

Thursday 5-30-13

3 Rounds

Run 400

ME UB Toes-2-Bar

*No time component

**ME UB =max effort unbroken


150 Double Unders

50 Burpees

150 Double Unders

“You have to know you can win. You have to think you can win. You have to feel you can win.” Sugar Ray Leonard

How to Prevent and Reverse Heart Disease Naturally


RECIPE OF THE DAY: Coconut Shrimp Noodles

CFSR WOD 05.28.2013



Tuesday 5-28-13

EMOM 10min

Clean and Jerk @ 90%

* If your Jerk is substantially lower then your clean. I.E your PR Clean is 100# but your PR Clean and Jerk is only 50#. Your EMOM Will Change to

Clean+Hang Clean+ Front Squat+ Jerk


AMRAP 12 Minutes

1,1… 2,2… 3,3…

Burpee Box Jump 24/20

KB Swing 70/53

“I have not failed. I’ve just found 10,000 ways that won’t work.”
Thomas A. Edison

Lipid Researcher, 98, Reports On the Dietary Causes of Heart Disease

seafood alfredo

RECIPE OF THE DAY: Seafood Alfredo


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