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

Posts tagged “Clean and Jerk

CFSR WOD 8.27.2014

 LABOR DAY – 1 WOD  9:30AM

 

august 2014 005

 

WEDNESDAY

Strength – 10 Min EMOM  – 65% of 1RM

Clean

Power Clean

Hang Power Clean

Clean

Conditioning – 12 Min AMRAP

12 Push Ups

16 Kettle Bell or Dumbbell Snatch 53/35

20 Air Squats

Bonus – 50 Supermans

Mob Wod #22

dill+oregano+dry+rubbed+rack+of+lamb


CFSR WOD 8.22.2014

july29 123

FRIDAY

Warm Up – 3 Rounds

8 Goblet Squats

50 Ft Bear Crawls

Strength – Back Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 4 Rounds for Time

200 Meter Farmers Carry dumbbell or kettle bell as heavy as possible

12 Hang Power Clean 95/65

12 Push Press 95/65

12 Push Up

Bonus Abs – 50 Toes to Bar on your back

“If you’re not first, you’re last.”
-Ricky Bobby

http://mylifeinapyramid.com/2012/02/almost-raw-apple-pie-with-grain-free-crust-gluten-free-with-no-added-sugar/


CFSR WOD 8.14.2014

july29 102

THURSDAY

Warm Up – Dynamic Bands

3 Rounds:

100 Meter Run

10 Walking Lunges

10 Kettle Bell Swings

Strength – Clean & Jerk  Technique to Load

Conditioning – 2 –> 5 Min AMRAPS

10 Ground to Overhead 115/75

20 Jumping Lunges

10 Kettle Bell Snatches 53/35

*3 Minute Rest*

Bonus Abs – Tabata Toes 2 Bar

You want results? Then train like it!

Mob WOD #86 – 1st Rib love

garlic-green.html


CFSR WOD 8.6.2014

july29 100

WEDNESDAY

Warm Up – 2 Rounds

400 Meter Run

10 Medicine Ball Cleans 20/14

10 Banded Good Mornings

Strength – 10 Min EMOM @ 65% of 1Rm

High Hang Clean

Hang Clean

Clean & Jerk

IMMEDIATELY FOLLOW WITH

5 –> 2 Min AMRAPS

10 Hang Power Clean & Jerks

Max Double Unders – for score

1 Minute Break

Bonus Abs – Tabata Kayakers 20/14

CrossFit San Ramon…Home of the Bonus Abs!

Have you weighed in on this important issue:

Did somebody say steak??

balsamic-pepper-rumb-steak


CFSR WOD 8.3.2014

july29 001

SUNDAY

Warm Up – Rowling 5 Rounds Each

Strength – 10 Min EMOM @ 65% of 1RM

Hang Power Snatch

Hang Snatch

Full Snatch

Overhead Squat

Conditioning – 4 Rounds for Time

12 Dumb Bell Box Step Ups 55/35 24/20

10 Ring Rows

8 Ring Dips

1 Man Maker at the start of every minute 55/35

Ain’t nothing to it but to do it”

Snatch  tips!

http://nomnompaleo.com/post/3635746431/paleo-krabby-patties\


CFSR WOD 8.1.2014

july29 073

 

I’m watching you….Deeper in that squat!!!

FRIDAY

 Strength – Deadlift 5×6 @ 80% (top chart)

Conditioning – 4 Rounds for Time

Run 800 Meters

30 Pull Ups

30 Push Ups

30 Squats

Bonus Abs – Tabata Weighted Sit Ups 45/25

CFSR DATE NIGHT!!  What are you doing later?  Come out and taste CFSR Member Ollie B.’s delicious wine!

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

Being defeated is often a temporary condition. Giving up is what makes it permanent.

MOB WOD – does your job make you sit?

FLASHBACK

 

http://nomnompaleo.com/post/3251876576/super-easy-tandoori-chicken

image

 

 


CFSR WOD 7.27.2014

tuesday7.8.14 009

SUNDAY

Warm Up – Rowling 5 Rounds

Strength – Pendlay Rows  5×7 – moderately heavy weight

Conditioning – Tabata Something Else – for total of all reps

Pull Ups

Push Ups

Sit Ups

Squats

- No breaks-

Bonus Abs-

75 Supermans

Make your own Ghee!

http://nomnompaleo.com/post/15235810877/d-i-y-ghee

 

 


Follow

Get every new post delivered to your Inbox.

Join 81 other followers