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

Posts tagged “CrossFit Gym

CFSR WOD 10.2.2014

sept16 109

Did you know that Richards Grass Fed Beef keeps the freezer

stocked here at CFSR?  So you can order your meat and pick it

up the same day at CFSR!  BOOM!!

 Simply Visit www.richardsgrassfedbeef.com click on Crossfit, then select CrossFit San Ramon.  Dinner just got easy….

THURSDAY

Warm Up – 3 Rounds

100 M Skip

10 Overhead Squats – pvc

10 Second Samson stretch – each side

Strength – Clean & Jerk Technique to Load

12  Min EMOM @ 65% of 1RM Clean & Jerk

Clean

Power Clean

Push Jerk

Split Jerk

Clean & Jerk

Conditioning – 2 – 4 Min AMRAPS

16 1 Hand KB Swings 8 each hand 53/35

16 Goblet Lunges 53/35

http://www.paleoplan.com/2009/11-22/chicken-fajita-salad/


CFSR WOD 10.1.2014

sept30 081

Barbells for Boobs event is this Sunday.  Free Grass fed

Organic Beef BBQ – Noon – 2.  Wear pink!

Help us reach our fundraising goal:

 https://fundraise.barbellsforboobs.org/fundraise/team?ftid=33260

WEDNESDAY

Warm Up – Sled Races  separate into 2 teams, twice through for each person – (Push those GHD machines!)

Strength – Back Squat to heavy load, drop 20-30#s and do 3×3

Speed – 2 x 800 M Run for time. 3 Minute rest

Conditioning – 5  Min AMRAP

5 Toes To Bar

5 Full Cleans 115/75

Bonus Abs – Tabata Flutter Kicks

http://thedomesticman.com/2012/08/08/chicken-panang/


CFSR WOD 9.30.2014

august 2014 080

 “Sled” races….boom!

TUESDAY

Warm Up – Rowling 4 Rounds

Strength – Over Head Squats 5×7 work to heaviest load

Conditioning – 6 Rounds for Time

5 Over Head Squats 95/65

10 Box Jumps 24/20

100 M Run

Bonus Abs – 50 Kayakers 20/14

http://www.thefoodee.com/recipe/4782/


CFSR WOD 9.29.2014

august 2014 088

 We will miss you, Justin B.  Good luck in TN!

MONDAY

Warm Up –  400 Meter Run & Shoulder Mobility

Leader Board Challenge

Conditioning – CHELSEA

30 Min EMOM

5 Pull Ups

10 Push Ups

15 Squats

Bonus Abs – Tabata Sit Ups

http://www.thefoodee.com/recipe/4856/


CFSR WOD 9.28.2014

august 2014 096

 Nice Work, Deepa!

SUNDAY

Warm Up – Stretch it Out!

LEADER BOARD CHALLENGE

CrossFit Total

Best of 3 for the following (in the correct order):

Back Squat

Shoulder Press

Deadlift

“What you do makes a difference, and you have to decide what kind of difference you want to make.”
― Jane Goodall

http://www.thefoodee.com/recipe/4884/


CFSR WOD 9.27.2014

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SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 PVC Pass Thrus

50 Ft Soldier Kicks

100 Ft Carioca

LEADERBOARD CHALLENGE

Filthy Fifty – For Time

50 Box Jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push press 45/33
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Bonus Abs – 50 Mermaids ~ Wave to the Sailors!!!

“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
― Kalu Ndukwe Kalu

italian-chicken.html


CFSR WOD 9.20.2014

august 2014 011

 

SATURDAY

Warm Up – Running Drills

Speed – 3 x 400 Meter Sprints  2 Minute Rest

Conditioning -

30 Seconds on 30 Seconds Rest 4x Each 2 Minute rest at the end of each exercise

Row For Calories

Shuttle Run 5 Meters

Kettle Bell Swings 53/35

Air Squat

Burpee

Bonus  Reverse Tabata L- Sits

“Sometimes you wake up. Sometimes the fall kills you. And sometimes, when you fall, you fly.”
― Neil Gaiman, The Sandman, Vol. 6: Fables and Reflections

bacon-peach-cobbler


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