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

Posts tagged “Clean and Jerk

CFSR WOD 11.23.2014

TUESDAY, NOVEMBER 25th IS FREE GUEST DAY!  Bring a friend, co-worker or family member for FREE.

*Must be their first time at CFSR*

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Warm Up – 400 Meter Run

Mobility –  with Coach Ed

Conditioning – For Time

Lazy Leigh


90 Push Ups

80 Sit Ups

70 Squats

60 Double Unders

50 Kettle Bell Swings 53/35

40 Burpees

30 Box Jumps 24/20

20 Pull Ups

10 Thrusters 135/95


“Be the change that you wish to see in the world.”


CFSR WOD 11.22.2014

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Warm Up – Run around the full block–all right turns

right onto Old Crow Canyon, Right onto Crow Canyon, Right onto Deerwood

Skill – 10 Minute Handstand walking

Efficiency- 10 Min EMOM

10 Star Jumps (sub jumping jacks)

Conditioning – 7 Min AMRAP

10 Thrusters 75/53

10 Sumo Deadlift High Pulls 75/53

“It’s not whether you get knocked down; it’s whether you get up.”


Pineapple Meatballs | by Sonia! The Healthy Foodie

CFSR WOD 11.21.2014

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“Be yourself; everyone else is already taken.”

Mobility – Shoulder & Hamstrings

Warm Up – Medicine Ball Partner Drills

Conditioning – Kettle Bell Medley 53/35

10 Turkish Get Ups

20 Clean & Presses

30 Snatch

40 Single Arm Swings

50 American Swings

60 Russian Swings

70 Goblet Squats

80 Plate Sit Ups while Partner does Plank

“One day, in retrospect, the years of struggle will strike you as the most beautiful.”
― Sigmund Freud


Warm Brussels Sprouts Slaw with Asian Citrus Dressing by Michelle Tam http://nomnompaleo.com

CFSR WOD 11.19.2014

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Mobility – Shoulder

Warm Up – 400 Meter Run, 100 Ft Bear Crawl

Strength/Skill – 3 Sets of Max Pull Ups (or 30 total, whichever is greater) Start strict then go to Kip if/when you need to

3×10 Pistols Each Leg – sub to lowest box possible

Conditioning – 8 min EMOM @ 75%


Snatch Balance


Snatch Balance

Bonus Abs- 3 sets: plank opposite arm, leg 30 Seconds each

#crossfit #snatch


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

CFSR WOD 11.18.2014

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Warm Up – Rowling 2 Rounds

Mobility – Stretch & Roll Hips, IT Bands and Quads

Warm Up #2- Body Weight Challenge and/or Even Day challenge workout

Strength – Back Squat to Max, scale back to 85% then do 3×4

5 Rounds for Time

8 Ring Rows

10 Deadlifts 185/125

12 lateral Jumps Over the Bar

You want results?  You gotta put in the time!



CFSR WOD 11.13.2014

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Mobility – Calves

Strength – In 12 Minutes work to a heavy clean.  Must be caught in Squat

Conditioning - 10 Min AMRAP

1,1 2,2 3,3 4,4 5,5 6,6, etc

Deadlift 275/185

Kettle Bell Snatch 53/35

Accessory Work – Max Effort Plank Hold 3 xs

“You don’t have to go fast you just have to go”


CFSR WOD 11.09.2014

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Gymnastics Clinic TODAY!  10:30 am!


5 Minute Mobility Session

10 Min Cap

3 x 500 Meter Row 1 min rest between each round

*5 Minute Break*

10 Min EMOM

2 Curtis P Complexes (Clean, lunge, lunge, push press) @ 70% of Push Press 1 RM

*5 Minute Break*

10 Minutes Work on Max Double Unders

“There are seven days and someday isn’t one of them”



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