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Posts tagged “crossfitsanramon

CFSR WOD 9.21.2014

august 2014 050

 

SUNDAY

Warm Up – FauxGa

Strength – Front Squat 5×5 Build load each set

Conditioning – Medicine Ball Mania – Don’t Drop The Ball!

3 Rounds For Time

400 Meter Run w/Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Lunge w/Med Ball 20/14

***10 BURPEE PENALTY EVERY TIME THE BALL TOUCHES THE GROUND***

Bonus Abs – 50 Knees to Elbows

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
― Maya Angelou

GET IN HERE AND GRAB A MEDICINE BALL!!!

spicy-indian-cabbage

Click to enlarge

 


CFSR WOD 9.20.2014

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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


CFSR WOD 9.19.2014

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 FRIDAY

Warm Up – Run 400 Meters

Hip & Knee Mobility

Strength – Back Squat 3 x 20 @ 65% (bottom charts)

Conditioning – 15 Min AMRAP

1 Rope Climb

12 Kettle Bell Snatch 53/35

100 Meter Run

Bonus Abs – 75 Jackknife sit ups

Even Belle knows….

autumn-beef-stew


CFSR WOD 9.18.2014

august 2014 016

Yes, Tim, that workout WAS rough… :)

THURSDAY

Warm Up  – Run 400 Meters

Shoulder Mobility

20 Burpees

Strength – Push Jerk technique to load – get to 1RM

Conditioning – 4 Rounds for Time

15 Box Jumps

5 Push Jerks 155/105

15 Ring Rows

Bonus Abs – Tabata Hollow Rock

easy-workout-crossfit-

 

paleo-pumpkin-muffins


CFSR WOD 9.11.2014

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No Excuses!!

THURSDAY

Strength – Deadlifts

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

5@75% 3@85% Max@ 95%

Conditioning – 12 Min AMRAP

12 Box Jumps 24/20

10 Hang Power Cleans 95/65

8 Overhead Squats 95/65

Bonus Abs – Tabata Sit Ups

“Happiness is not something ready made. It comes from your own actions.”
― Dalai Lama XIV

Eat Well for your HEALTH!

cabbage-and-leftovers-its-whats-for-lunch-and


CFSR WOD 9.10.2014

august 2014 104Wednesday

Warm Up – Go thru each FGB station twice – 20 seconds of work 20 seconds of rest

LEADER BOARD CHALLENGE

Conditioning – Fight Gone Bad

Three rounds for max Reps – 1 minute each round
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/14
Push-press, 75/55
Row (Calories)

**1 Minute rest**

Bonus Abs – 50 Ab Wheel

STAY STRONG!! – Paleo Challenge kicks off Sept 22nd.  Sign up by Sept 15th!

slow-cooker-roast-chicken-and-gravy

 


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


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