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Posts tagged “crossfitsanramon

CFSR WOD 12.20.2014

Christmas Eve- 1 WOD 9am  ~ 12 Days of Christmas!

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Is that a Shake Weight?  AWESOME!

SATURDAY

Warm Up – Rowling 5 Rounds

Conditioning – Holiday Partner WOD

7 Minutes to Max

Clean & Jerk

3 Minute Break

7 Minutes Row for Max Meters

Switch every 250 Meters

3 Minute Break

7 Min AMRAP

20 Box Jumps 24/20

20 Kettle Bell Snatch 53/35

3 Minute Break

7 Min AMRAP

10 Over Head Squats 115/75

10 Front Squat

10 Back Squat

DONE!!

“Go confidently in the direction of your dreams.  Live the life you have imagined.”

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Breakfast Burrito


CFSR WOD 12.18.2014

Who’s excited for the return of CrossFit Kids & Teens?  We are! 

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THURSDAY

Warm Up – Run 800 Meters & Medicine Ball Drills

4 sets or 35 total of each (whichever is greater)

Strict Pull Ups

Dips (Sub Chair dips)

4 Rounds for Time

20 Wall Balls 20/14

20 Dumb Bell Snatch 55/35

400 Meter Run

2 x 45 seconds each front plank & back plank

“Winning isn’t everything, but wanting to win is.”

http://paleoleap.com/thai-larb/

Thai Larb


CFSR WOD 12.17.2014

CrossFit Kids & Teens returns January 5th!

Crossfitsrkids.com

cfsrladies

WEDNESDAY

Warm Up -

50 Ft Soldier Kicks

50 Ft Carioca

50 Ft Bear Crawl

50 Ft Samson Stretch

Speed – 10 min EMOM (You will do a 30 second Shuttle Run Max effort, use that # for the EMOM)

5 Meter Shuttle Run

*5 Minute Rest/Set-Up for AMRAP*

4 Min AMRAP

10 Burpee Box Jump 24/20

10 Pull Up

2 Min Break

4 Min AMRAP

Row for Calories

2 Min Break

4 Min AMRAP

10 Jumping Lunges

10 Shoulder to Overhead 75/53

Strive not to be a success, but rather to be of value.

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Meatballs With Spicy Tomato Sauce


CFSR WOD 12.16.2014

Don’t forget to submit your Body Weight Challenge Re-test time by this afternoon!

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TUESDAY

Warm Up – Hip Mobility

Strength – 14 min E2MOM 2 Back Squats

60, 65, 70, 75, 80, 85, 90%

Conditioning – 8 min AMRAP

8 Power Cleans 115/75

8 Push Ups

Bonus Abs – Tabata Hollow Rocks

 

“Accept the challenges so that you can feel the exhilaration of victory.”

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Paleo Recipe Summer Stuffed Pork


CFSR WOD 12.15.2014

Re-Test the Body Weight Challenge and submit your time no later than Tuesday afternoon to get in the drawing for the swag bag!

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MONDAY

 Warm Up – Shoulder Mobility

3 Rounds

1 Min Row

1 Min Double Unders

1 Min 5 Meter Shuttle Runs

Strength  – 8 Min EMOM

3 Push Press  70% of 1RM

3 Push Jerk

4 Rounds for Time

Start each minute with 3 burpees

10 Kettle Bell Swings 70/53

15 Squat Jumps 45/33

20 Sit Ups

Bonus – 35 Partner Glute ham Raise

“If you’re going through hell, keep going.”

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Maple Cinnamon Paleo Donuts


CFSR WOD 12.14.2014

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SUNDAY

Warm Up- Faux Ga

-Then-

400 Meter Run

50 Ft Soldier Kicks

50 Ft Samson Stretch

15 Thrusters 45/33

Speed – 5 x 100 Meter Sprints

Strength – 7 x 2 Jerk from the Rack – increase weight each time

Conditioning – 2 –> 5  Minute AMRAPS

10 Box Jumps 24/20

5 Deadlifts 155/105

1 Clean & Jerk 155/105

Bonus Max Handstand Hold

“Motivation will almost always beat mere talent.”

http://paleoporn.net/turkey-roll-ups/

Paleo Recipe Turkey Roll Ups


CFSR WOD 12.13.2014

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SATURDAY

Warm Up – 5 Rounds 200 Meter Rowling – Between each round 20 push ups (vary hand position) 3 Turkish Get Ups each hand (heavy)

Conditioning – 12 Min AMRAP

3 Curtis P complexes

30 Double Unders

Bonus -

Max hang on Pull up bar

50 Jack knife

“By failing to prepare, you are preparing to fail.”

/paleo-frappuccino/

Paleo Frappuccino


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