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

Posts tagged “crossfitsanramon

CFSR WOD 11.28.2014

REDUCED HOURS TODAY: 6:30am 10:30am

4:30, 5:30 & 6:30pm

sept30 026

FRIDAY

Warm Up – 3 Rounds

100 Ft Carioca

5 Push Ups

10 Sit Ups

15 Squats

Max effort 5m Shuttle Runs – 40 seconds

Skill – 8 min EMOM

However many you did in the 40 seconds is what you strive for each round- 5 M shuttle Run (hand touch) Goal is to finish each as fast as possible

Conditioning – 6 Min AMRAP

3 Shoulder to Overhead 145/105

6 Front Rack Lunges 145/105

Bonus Abs – 50 Ab Wheels

 

“I always felt that my greatest asset was not my physical ability, it was my mental ability.”

http://www.multiplydelicious.com/thefood/2011/08/chicken-salad-with-roasted-bell-pepper-in-avocado-cups/


CFSR WOD 11.27.2014

HAPPY THANKSGIVING!

ONE WOD TODAY – 9AM

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THURSDAY

Warm Up – “Indian Run” — Run around the building

Tabata-ish Partner Workout

20 Seconds each person – 8 rounds per exercise

Squat

Sit Ups

Lunge

Plank  – total seconds

Burpee

Wall Balls 20/14

Buy Out – Hill Mile

“Live as if you were to die tomorrow. Learn as if you were to live forever.”

fun-burgers/


CFSR WOD 11.26.2014

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WEDNESDAY

Warm Up – 2 Rounds

400 Meter Run

10 Pass Thrus

10 O. H. Squats

Mobility – Shoulder – Burgener Warm Up

Strength – 10 Min EMOM at 65%

High Hang Snatch

Full Snatch

Hang Snatch

Full Snatch

Conditioning – 3 rounds for time

400 Meter Run

10 Over Head Squats 125/83

Bonus Abs – Tabata Reverse Plank 20 Sec/ Hollow Rick 10 Seconds

“Age is no barrier. It’s a limitation you put on your mind.”

top-sirloin-roast/


CFSR WOD 11.24.2014

TOMORROW, TUESDAY, is bring a guest for free day! 

 *Must be their first time at CFSR*  

sept30 019

MONDAY

Warm Up – 3 rounds 400 Meter Run

15 Goblet Squats

10 PVC Pass Thrus

Mobility – Couch Stretch & 3 -Way Stretch

Strength – Back Squat

2×15 @ 65% 2×10@70% 2×5@80%

4 –> 3 Min AMRAPS

1 minute rest between each AMRAP

6 Power Cleans 115/75

6 Bar Facing Burpees

Accessory Work – 3 Rounds

25 Hollow Rocks

50 Ft Death March

 

“Only he who can see the invisible can do the impossible.”

breakfast-paleo-pizza/


CFSR WOD 11.22.2014

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SATURDAY

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.”

deliciously-tender-pineapple-meatballs/

Pineapple Meatballs | by Sonia! The Healthy Foodie


CFSR WOD 11.21.2014

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FRIDAY

“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

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


CFSR WOD 11.20.2014

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THURSDAY

Mobility – Hands & Feet

Warm Up – 2 Rounds

400 Meter Run

10 Medicine Ball Cleans

10 Around the Worlds

Strength – Clean & Jerk to 1RM scale to 90% 5 x 1

Front Squat 3×5 @ 85%

Conditioning – For Time

Buy in – 400 Meter Run w/Plate 45/25

2 Rounds-

50 Ft Overhead Walking Lunge 45/25

10 Plate Burpees 45/25

50 Ft Plate Push 45/25

Accessory work 3 rounds

10-15 back extensions

50 Ft Death March

prosciutto-wrapped-mini-frittata-muffins


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