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Posts tagged “Clean and Jerk

CFSR WOD 7.21.2014

PALEO CHALLENGE IS TONIGHT – 6:30pm.  Are you ready to change your life?





Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

5 Full Clean & Jerks 155/115

10 Deadlifts 155/115

10 Toes To Bar

Bonus Abs – Tabata Flutter Kicks


Don’t Talk About it…BE ABOUT IT!


CFSR WOD 7.10.2014

And the Winner of the Paleo Challenge is….. CALI MATTHEWS!  in 30 days she lost 7.7#s and 3.63% body fat!  YAH!!!

Congratulations and CHEERS to a lifetime of health!

The next Paleo Challenge kicks off July 21st!

sunday 012


Strength – Clean & Jerk Technique to Load, then drop to 85%  6×1

Conditioning – For Time

750 Meter Row

20 Bar facing Burpees

30 Lunges 75/55

40 Hang Power Cleans 75/55

50 Lateral Bar Jumps

Bonus Abs – Tabata Sit Ups

16 Reasons to Have Sex Daily…



Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.1.2014

6.30.14 007TUESDAY

Strength – 10 min EMOM @ 70% of 1RM

1 Hang Power Snatch

1 Hang Snatch

2 – Full Snatch

Conditioning – 30 Seconds on 30 Seconds off  - 3 Rounds:

Push Ups

Jumping Lunges

Sit Ups

Jumping Squat 45/33

Ring Rows




CFSR WOD 6.27.2014

6.25.2014 005Clayton and Andy getting it DONE!



Speed – 7 x 50 Meter Sprints

Strength – Snatch  Technique to Load

Conditioning – 9 Min AMRAP

4 Handstand Push Ups

6 Kettle Bell Swings 70/53

50 Foot Bear Crawl



“I’ll put you through hell, but at the end of it all we’ll be champions.” 





CFSR WOD 6.26.2014

6.25.2014 001LOVE …


Strength – Clean Technique to Load

Conditioning:  3 – 3 Minute AMRAPS

5 Chest to Bar Pull Ups

5 Squat Cleans 145/105

90 Second Break

Bonus Abs

Tabata  Hollow Rock

“You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”




CFSR WOD 6.17.2014

 CFSR MEMBER APPRECIATION BBQ is this Sunday, 11:30-1:30!  Please sign up on the bulletin board by the front door :)



robbieCongratulations CFSR Members Karli & Robbie on the arrival of your new baby boy!  What an Amazing Father’s Day gift :)  We can’t wait to meet him!


 Leader Board Challenge Time

Warm Up – Rowling

Strength – Clean & Jerk Technique to Load

Conditioning – For Time


30 Clean & Jerks 135/95

“I take a vitamin every day.  It’s called a steak.” ~  Leo Benvenuti & Steve Rudnick



CFSR WOD 5.31.2014

Great job, Angelo!


Strength – Front Squat to Max

Conditioning – 3 x 4 Minutes (3 Minute Rest at end of each round)

10 Handstand Push Ups

20 Front Squats 135/95

Max Double Unders

Mobility WOD 351 – the 1 Joint Rule


CFSR WOD 5.25.2014

5.21.2014 010

Nice Running, Shannon!


Conditioning – “CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Deadlift

1 Rep Max Shoulder Press

2x 500 Meter Row for Time – rest as needed

Mobility WOD 345



CFSR WOD 5.23.2014

may14 008Friday

Strength – 8×3 Weighted Pull Ups & Dips

Conditioning – 4 Rounds For Time

20 Wall Balls 20/14

20 Kettle Bell Swings 53/35

200 Meter Run

2 Min Break

Mobility WOD 343



CFSR WOD 5.21.2014

may14 006



Warm Up – 10 Minute Foam Roll & Lacrosse Ball Work

Speed – 4 x 400 Meter Run 2 Minute Rest

Conditioning – 12 Min AMRAP

8 Front Rack Lunges 115/75

8  Hang Power Cleans 115/75

8 Ring Dips

Bonus Abs – Tabata Obliques


“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”  ~Mike Adams

Mobility WOD 340


CFSR WOD 5.18.2014

may14 005


Strength – Snatch

Technique to Load

Conditioning – 7 Min AMRAP

4 Power Snatch 95/65

4 Overhead Squat 95/65

4 Bar Facing Burpees

 “Health is merely the slowest way someone can die.” 

Mobility WOD 337


Thai Curry Chicken by Michelle Tam http://nomnompaleo.com



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 5.11.2014



Conditioning -


20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Bonus Abs – Tabata Kayakers 20/14

“All that I am or ever hope to be, I owe to my angel mother.” —Abraham Lincoln

Mobility WOD 330



CFSR WOD 5.2.2014

pics thru 2192014 023


Skill Work – Handstands

Strength – Front Squat 4×9 @70% (use top chart)

Conditioning – For Time in Teams of 2

Partner Carry 200M

Wheelbarrow 100 Feet

10 Rounds of Cindy

5 Pull Ups – Low Push Up Hold

10 Push Ups – Chin over Bar

15 Squats – Wall Sit

Wheelbarrow 100 Feet

Partner Carry 200 Meters

“The secret of getting ahead is getting started.” – Agatha Christie

Mobility WOD 321 – Programming for Mobility


CFSR WOD 5.1.2014

various xfit 2013 095


Strength – Clean & Jerk – Technique to Load

Conditioning – For Time


30 Clean & Jerks 135/95

Bonus Abs- Tabata

“Energy & persistence conquer all things.”
– Benjamin Franklin

Mobility WOD 320



CFSR WOD 4.28.2014

lori 001

Elliot and Lori working hard at making Lori look even shorter….


Warm Up – 3 Rounds

200 M Run

10 Good Mornings 45/33

10 Squats

10 Shoulder Press 45/33

Strength – Deadlifts

5-5-5 at Max Weight for each set

Conditioning – 3 Rounds For Time

8 Kettle Bell Snatches 53/35

16 Jumping Squats 45/33

24 Push Press 45/33

“There Are No Limits”

Mobility WOD 317

baked-bison-bacon-burgers - say that 3 times fast!!




CFSR WOD 4.24.2014

POSE Running Clinic is this Sunday!  Have you signed up yet?

4-22-2014 003


Strength – Clean & Jerk 15 Minutes Technique to load

7 Min EMOM –  1 Full Clean, 1 Hang Clean, 2 Jerks @ 65% of Max

Conditioning – 8 Rounds  for total reps G2OH -

90 Seconds Work, 45 Seconds Rest

4 Handstand Push Ups

6 Burpees

Max Reps Ground to Overhead at 65% of Clean & Jerk Max

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Mobility WOD 313


CFSR WOD 4.1.2014


Warm Up – Hill Mile

Conditioning  -

500 Burpees for time


Strength -

CrossFit Total

Best of all Three:  Back Squat, Strict Press & Deadlift

Conditioning -


All exercises at 90% of max shoulder press:

5 Shoulder To Overhead

10 Back Squat

15 Deadlift

Those who are lifting the world upward and onward are those who encourage more than criticize. ~Elizabeth Harrison

Mobility WOD  290 Part 1- not such a mystery….here ya go!



CFSR WOD 3.18.2014

Might we suggest a Party Aid for the day after St. Patrick’s Day?  Best $3.00 you’ll spend today!

pose and misc 006Patrick A doing his St. Patrick’s Day 20 Burpee Penalty :)  If your name is NOT PATRICK, you get a 25 burpee penalty today….


Strength – Every Minute On The Minute for 10 Minutes

2 Power Cleans, 2 Hang Cleans 75% of Max


15 Minute AMRAP

50 Ft Bear Crawl

50 Air Squats

1 Rope Climb

Even if you are on the right track, you will get run over if you just sit there. ~Will Rogers

Mobility WOD 277 – Get Real About Hydration…

Paleo Comfort Meals:


Cooking From Quick & Easy Paleo Comfort Foods (and The Recipe For Meat Loaf Muffins) by Michelle Tam http://nomnompaleo.com

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 3.10.2014

3052014 026

Well, that was rough!


Warm Up:

Burgner Warm Up


Snatch Technique to Load


Olympic Total:

Snatch, Clean & Jerk

Full Squat caught with lockout, Best Good Lift For Each

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor, catch the trade winds in your sails. Explore. Dream. Discover. ~Mark Twain

Mobility WOD 269


CFSR WOD 3.1.2014

2212014 013

Bodies in motion


Warm Up:

3 rounds

5 thrusters

10 sit ups

5 good mornings

Skill/Strength to max load:

Push Press


5 rounds for time:

5 Handstand Push Up

5Thrusters 115/75

5 Knees to Elbows

5 Deadlift 225/155

5 Burpees

5 kettlebell swings

5 Pull Ups

Crossfit #fitfluential

Mobility WOD 253 Part 2


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 2.14.2014

We all LOVE CrossFit this Valentines Day!

2014-02-10 11.17.20


Warm Up – 3 Rounds

Soldier Kick 50 Feet

Skipping 50 Feet

Bear Crawl 50 Feet

Speed – 5 – 100M Sprints, walk back

WOD – “Jungle Wars” 3 Rounds 1 minute Each

Rope Climb


Power Cleans 115/75


Overhead Lunge 45/25

2 Minute Rest

Love is our true destiny. We do not find the meaning of life by ourselves alone – we find it with another.  Thomas Merton

Mobility WOD 238 Hip Opening

Paleo Challenge Day 26 – Liver, it’s what’s for Dinner

Liver is probably the best thing you can put in your body….just ask Tim Hill about that.  Although to some, it’s not the first or even fourth choice of food, it’s So amazingly good for you, and will nourish your body like nothing else.  If I’ve still not convinced you, note that bacon is a part of this recipe–now there ya go.  Go eat your liver!



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