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

Posts tagged “CrossFit San Ramon

CFSR WOD 9.16.2014

august 2014 072

TUESDAY

Warm Up – Running Drills

Speed – 5 x 50 M Sprints

LEADER BOARD CHALLENGE

Conditioning – NICOLE

20 Min AMRAP

400 M Run

Pull Ups

Bonus Abs – 50 Toes to Bar from Floor

“There’s nothing like deep breaths after laughing that hard. Nothing in the world like a sore stomach for the right reasons.”
― Stephen Chbosky

shrimp+and+scallops+in+garlic+herb+ghee


CFSR WOD 9.12.2014

august 2014 064

FRIDAY

Leader Board Challenge

Warm Up – Burgener Warm Up

Speed – 6 x 50 M Sprints

Conditioning – ISABEL

30 Power Snatches for time 135/95

Accessory work -

 3 x 10 Reverse Hypers

3 x 10 Pull Aparts

Bonus Abs – Reverse Tabata L-Sit (10 seconds work, 20 seconds rest)

“Count your age by friends, not years. Count your life by smiles, not tears.”
― John Lennon

 

Bacon-sushi

 

 


CFSR WOD 9.9.14

august 2014 010Tuesday

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 broomstick
Sit-up
Back-extension
Pull-up
Dip

Strength – Back Squat – (bottom chart)

5 @40%, 5 @ 50%, 3@60%

5 @ 75%, 3 @ 85 %, max reps @95%

Conditioning – 3 Rounds For Time

200 M Farmer’s Carry 45/25

20 Wall Balls 20/14

15 Kettle Bell Swings 53/35

10 Burpees

5 Pull Ups

Bonus – Tabata Hollow Rock

Keep on Keepin on!

slim-palates-pistachio-crusted-salmon

Slim Palate's Pistachio-Crusted Salmon by Michelle Tam http://nomnompaleo.com


CFSR WOD 9.2.2014

5 Week PALEO CHALLENGE  with weekly meetings and food sampling begins

9/22/2014.  Cut off to sign up is 9/15!

august 2014 110

TUESDAY

Warm Up – 400 Meter Run

 3 x 10 Good Mornings

3×10 Shoulder Press

20 Mountain Climbers

Strength – Deadlift (bottom charts)

5@40% 5@50% 3@60%

3@  70%  3@  80%  Max 90@ %

Conditioning – 3 Rounds For Time

Run 200 Meters

100 Ft Overhead Lunge 45/25

10 Ground to Overhead 135/95

“Your imagination is your preview to life’s coming attractions.”

http://shecookshecleans.net/2012/11/26/pot-roast-with-balsamic-onion-gravy/

 


CFSR WOD 9.1.2014

august 2014 008

1 WOD TODAY 9:30 am

MONDAY

Partner workout one partner working while other rests

30 seconds work /30 seconds rest

2 Rounds

Dumbbell Snatch 35/20

Row for Calories

Overhead Walking Lunge 45/25

Ab Wheel

Box Jump Up and Overs 24/20

Jumping Squat 45/33

Renegade Rows 35/20

Wall Ball 20/14

Shoot Thrus (out and back = 1)

GHD Sit Ups

a)Burpee Wall Jumps   b)Slam Ball 20

Kettle Bell Swings 53/35

Buyout

Hill Mile

“Never confuse movement with action.” 

― Ernest Hemingway

 

shrimp-salad-with-citrus-vinaigrette

IMG_1360


CFSR WOD 8.31.2014

6 Tickets left for the A’s CrossFit day – Sunday 9/7.  $34 each!

 1 WOD Monday – 9:30AM

See ya then!

TheAtlasStone-300x225

SUNDAY

Warm Up – Sunday Mornin’ Stretchin’

Strength- Atlas Stones & Tire Flips

Conditioning – 16 Min AMRAP

25 Double Unders

15 Box Jumps 24/20

2 Rope Climbs

Bonus Abs – 30-50 GHD Sit Ups

This will TOTALLY work….

“All you need is love. But a little chocolate now and then doesn’t hurt.”

 Yes, it’s Paleo and you’re welcome…

bacon-pancake-sandwiches

Bacon Pancake Sandwiches by Michelle Tam http://nomnompaleo.com


CFSR WOD 8.30.2014

THERE ARE A FEW MORE TICKETS AVAILABLE FOR THE Oakland A’s CrossFit Day – Sunday September 7th.  $34 a ticket!  Come and enjoy a day with your CFSR family and other Crossfitters from around the bay!  See Lori or Tim to get yours!

As

 SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 Samson Stretch w/knee pull

10 Push Ups

—-

Couch Stretch 30 seconds each side 2xs

Strength – Back Squat (bottom chart)

5@40%  5@50% 3@60%

5@65% 5@75% Max @ 85%

Conditioning – 3 Rounds for Time

400 Meter Run

3 Wall Climbs

10 Ring Rows

20 Lunges w/front rack 95/65

Bonus Abs – 50 Ab Wheel

Mob WOD 17 – back squat rack

Paleo Lunch Boxes…NO EXCUSES….

http://nomnompaleo.com/post/96065403848/paleo-lunchboxes-2014-part-6

Paleo Lunchboxes 2014 (Part 6 of 7) by Michelle Tam http://nomnompaleo.com

 


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