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Posts tagged “Christmas

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


CFSR WOD 12.23.2013

 

Monday

A) Beginner B)Intermediate C) Advance
Monday:
AM:
Skill Work: Butterfly Pull ups(15min)
A)The Kip
B) Linking
C)Accumulate 40 Pull Ups in 3 Sets
MetCon: “Karen”
Cool Down: Foam Roll for at least 10min Start at shin and work up

We’ve all been there!!

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”– Arnold Schwarzenegger

Mobility WOD 188

herb-encrusted-leg-lamb/

leg of lamb7


CHRISTMAS DAY CHALLENGE!!!

MERRY CHRISTMAS!!!

Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

TUESDAY 12/25/2012

“THE CHRISTMAS CHALLENGE”

MIDNIGHT CHRISTMAS EVE

TO

 MIDNIGHT CHRISTMAS DAY

MAX COMBINED TOTAL 

PUSH UPS

SIT UP

SQUAT JUMPS

“POST RESULTS TO COMMENTS” 

THE STANDARDS 

PUSH UP – chest to floor to full lockout of arms

use appropriate progression…knees etc.

SIT UP – hands to floor behind, touch toes in front

SQUAT JUMP – fingertips touch floor before each jump

COACHES CORNER:  It’s all about finding a moment to bust out a few more reps you can do this anywhere get family and friends to join you or take a few seconds extra in the bathroom to sneak in 5 more squat jumps.


CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012

Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Monday 12/24/2012

 “12 DAYS OF CHRISTMAS”

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

(This version of 12 days WOD from Badger CrossFit)

PALEO CHRISTMAS DINNER


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