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

Posts tagged “crossfitsanramon

CFSR WOD 8.20.2014

july29 012

WEDNESDAY

Warm Up – 3 Rounds

10 Jumping Pull Ups

10 Jumping Dips

200 Meter Run

Strength – 5 x 3 Weighted Pull Ups & Dips

Conditioning – 2 Rounds

2 Min Max Wall Balls 20/14

2 Minute Rest

2 Min Max Row for Calories

2 Min Rest

2 Min Max 5 Meter Shuttle Run

2 Min Rest

Bonus – Thread the Needle 25 Each Side

Strive for progress, not perfection

Mob Wod Shoulder Fix

slow-cooker-apricot-chicken/


CFSR WOD 8.13.2014

july29 007

WEDNESDAY

Warm Up – Rowling 5 Rounds

Strength – Deadlifts 5 x 7 @ 85% (top chart)

LEADERBOARD CHALLENGE

Conditioning – JACKIE – For Time

1000 Meter Row

50 Thrusters 45/33

30 Pull Ups

Bonus Abs – Bring Sally Flutter Kicks

For every person who doubts you, tell you that you will fail, try twice as hard to prove them wrong

parsnip-sweet-potato-casserole

 

 


CFSR WOD 8.9.2014

july29 089

Beginner Class Gettin’ It Done

SATURDAY

Warm Up – 800 Meter Run

Mobility Work -

5×7 Pendlay Rows

3×15 Back Ext.

The Chief

5 –> 3 Min AMRAP with 2 Minute Breaks

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

**Restart each round at the beginning**

Bonus Abs – Tabata Jack knifes

Good is not enough if better is possible

Saucy…

leons-caper-and-anchovy-miracle-sauce


CFSR WOD 8.7.2014

july29 125

Get it, Clayton!

THURSDAY

Warm Up – 3 Rounds

50 Ft Bear Crawl

10 PVC Pass Thrus

10 PVC Over Head Squats

Strength – Over Head Squats 5 x 7 @ 70% 0f 1RM

Conditioning – 5 Rounds for Time

12 Dumb Bell Snatch 55/35

12 Knees to Elbow

12 Over Head Lunge 95/65

BONUS WORK- 400 Meter Farmers Carry

To achieve something you’ve never had before, you must do something you’ve never done before…

MOB WOD – Over Head Squat Prep…let’s do this!

chipotle-glazed-pork-chops

Chipotle Glazed Pork Chops. Spicy, smoky and sweet, these quick and easy pork chops are sure to please the entire family.


CFSR WOD 8.5.2014

july29 080

TUESDAY

Warm Up – 3 Rounds

8 PVC Pass Thrus

8 O. H. Squats

4 Burpees

200 Meter Run

LEADER BOARD CHALLENGE

Conditioning – CINDY 20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

BONUS WORK – 25 Mermaids each side

Mob Wod CINDY PREP…

Mary had a little lamb…it was DEEEEE-LICIOUS ;)

quick-lamb-burgers-topped-with-fried-egg-and-sauteed


CFSR WOD 8.4.2014

july29 018

MONDAY

Warm Up – Dynamic Bands  & Death Marches (100 Feet)

Strength – Back Squat 6×3 @ 85%

Conditioning – 2 Rounds – 90 seconds work 45 seconds rest (set up like a Fight Gone Bad)

Kettle Bell Swings 53/35

Medicine Ball Cleans 20/14

Row for Calories

Burpees

Power Snatch 45/33

Bonus Abs – Tabata Sit Ups

WHAT’S A MEDICINE BALL CLEAN???

GREAT WORK CHRISTINA & KAREN at this years Epic Summer Meltdown Competition!

Check out this video for highlights from the 2014 CF Games!

Paleo Dish Time….

Tuna & Avocado Wraps

http://nomnompaleo.com/post/17420518139/tuna-and-avocado-wraps


CFSR WOD 8.2.2014

 Don’t forget to head to the Pleasanton Fairgrounds today for the

Summer Meltdown Competition!

Good Luck Karen, Christina & Joseph!

july29 031

SATURDAY

Conditioning – Open 12.4

12 Min AMRAP

150 Wall Balls 20/14

90 Double Unders

30 Muscle Ups

Bonus Abs – Skin the Cat (12 reps)

If you fail to prepare, you prepare to fail

 

CrossFit Vs. Zumba…You only want to wear ugly clothes and dance like idiots…

Keep It Simple….

http://nomnompaleo.com/post/1983505174/easy-paleo-frittata


CFSR WOD 7.31.2014

7.16.14 019

THURSDAY

Strength – 10 Min EMOM – 65% of 1RM

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Immediately followed by-

6 Min EMOM

6 Deadlifts

Max Burpees over the Bar

Count Burpees for Score

Bonus Abs

Tabata Sit Ups

“Get comfortable with being uncomfortable!” ― Jillian Michaels

 Mobility WOD – Deadlift Set up

http://www.mobilitywod.com/2013/06/differences-in-the-deadlift-and-oly-set-ups-yes-they-are-different-wfu-and-burdick/

Don’t forget to invite your coaches over for this one…. :)

http://nomnompaleo.com/post/3291459884/grilled-grass-fed-rib-eye-steaks


CFSR WOD 7.30.2014

Tell a Friend!

Games-TV-Offer-2014-V2

WEDNESDAY

Warm Up – Ski Racer

Strength – Back Squat 5 x 6 @ 80%

Conditioning – 3 – 6 Min AMRAPS

10   Squat Thrust Box Jumps 24/20

10 Toes to Bar

3 Minute Rest

Bonus Abs – 50 Windshield Wipers

How Supple are you?

Chewing can be good, when it’s paleo food you’re eating….LOL

 

Did you get a chance to see our commercial while the games were on ESPN?

CROSSFIT SAN RAMON “NIGHT OUT”

Come support CFSR’s member, OLLIE BECKER and taste his DELICIOUS wine!

See ya all in Livermore!!

Photo: Join us at Swirl in Livermore, CA on Aug 1st (5-9pm) as we pour our new Fall Releases!


CFSR WOD 7.27.2014

tuesday7.8.14 009

SUNDAY

Warm Up – Rowling 5 Rounds

Strength – Pendlay Rows  5×7 – moderately heavy weight

Conditioning – Tabata Something Else – for total of all reps

Pull Ups

Push Ups

Sit Ups

Squats

- No breaks-

Bonus Abs-

75 Supermans

Make your own Ghee!

http://nomnompaleo.com/post/15235810877/d-i-y-ghee

 

 


CFSR WOD 7.22.2014

7.16.14 018TUESDAY

Strength – Back Squat 4 x 10 @ 70%

4×4 BWB

4 – 4 Min AMRAP

15 Box Jumps 24/20

10 Wall Balls 20/14

5 Burpees

3 Minute Rest

Bonus Abs – 50  2 Second Supermans

FRENCH BURPEES, ANYONE? Nice work, Andy!

 Nicefrench burpees

Motivational_fitness_quotes_5

http://nomnompaleo.com/post/65246577688/orange-sriracha-chicken

Orange Sriracha Chicken by Michelle Tam http://nomnompaleo.com

 

 

 


CFSR WOD 7.16.2014

POSE Running Clinic Sunday 10:30am-11:30am

CFSR POTLUCK  Sunday Noon – 2

Paleo Challenge – Monday 6:30pm

paleochallengeend 003

It’s a bird, it’s a plane, it’s Joseph with a plate on his back…

WEDNESDAY

Strength – Cleans (full)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 6 Rounds for Time

4 Shoulder to Overhead 155/95

12 Deadlifts 155/95

* 6 Burpees at the top of every minute*

Bonus Abs – 50 Jack Knife Sit Ups for Time

http://nomnompaleo.com/post/1635477198/quick-nuked-green-beans-recipe


CFSR WOD 7.3.2014

5.13.2014 004

CrossFit Kids enjoying a game of Dodgeball

THURSDAY

Strength – 10 Min EMOM at 65%  of 1RM

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Conditioning – 7 Min AMRAP

8 Hang Cleans 145/95

8 Box Jumps 30/24

Bonus Abs – Tabata V Ups

http://vahuntergatherers.com/?s=memphis+dry+rub+ribs

apricot spicy ribs


CFSR WOD 7.1.2014

6.30.14 007TUESDAY

Strength – 10 min EMOM @ 70% of 1RM

1 Hang Power Snatch

1 Hang Snatch

2 – Full Snatch

Conditioning – 30 Seconds on 30 Seconds off  – 3 Rounds:

Push Ups

Jumping Lunges

Sit Ups

Jumping Squat 45/33

Ring Rows

http://www.health-bent.com/beef/paleo-beef-lo-mein

 

 


CFSR WOD 6.29.2014

6.25.2014 006Shannon W. knocking out another RX WOD

SUNDAY!

Strength – Front Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 12 Min AMRAP

8 Hang Power Cleans 115/75

16 – 1 Arm Kettle Bell Swing 53/35

16 Box Jumps 24/20

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat. 
-Theodore Roosevelt

 

http://www.tomcorsonknowles.com/blog/creamy-coconut-vegetable-curry-recipe-thai-style/

 

 


CFSR WOD 6.25.2014

6.24.2014 003Wednesday

Strength – Shoulder Press

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 5 Rounds for Time

12 Push Jerk 95/65

12 Front Rack Lunge 95/65

12 Bar Facing Burpees

 

http://www.realsimple.com/food-recipes/browse-all-recipes/ginger-chicken-cucumber-spinach-salad-10000000524289/index.html

 


CFSR WOD 6.17.2014

 CFSR MEMBER APPRECIATION BBQ is this Sunday, 11:30-1:30!  Please sign up on the bulletin board by the front door :)

karli

 

robbieCongratulations CFSR Members Karli & Robbie on the arrival of your new baby boy!  What an Amazing Father’s Day gift :)  We can’t wait to meet him!

TUESDAY

 Leader Board Challenge Time

Warm Up – Rowling

Strength – Clean & Jerk Technique to Load

Conditioning – For Time

Grace

30 Clean & Jerks 135/95

“I take a vitamin every day.  It’s called a steak.” ~  Leo Benvenuti & Steve Rudnick

rosemary-apple-butter-pork-loin-2/

 


CFSR WOD 6.16.2104

6.5.2014 035MONDAY

Conditioning – 8 Is Great!

2 Rounds:

1 minute on 1 minute rest of each exercise for Max Reps.

- Shoot Throughs

- KB Swings 53/35

- Sit Ups

- Jumping Lunges

- Back Squat (from the Ground) 115/75

- Knees to Elbows

-Hand Release Push Ups

- Box Jumps 24/20

ok, ok, today is a Burpee free workout!  You’re Welcome!

asian-beef-kabobs/

 


CFSR WOD 6.7.2014

Brett & Christina

SATURDAY

Strength – Rope Climb Progression

Conditioning – “Modified Michael”

3 Rounds For Time

800 Meter Run

50 V-Ups

50 Good Mornings 45/33

Mobility WOD 358

calamari-steaks-and-dandelion-greens.html[/embed]


CFSR WOD 6.6.2014

PALEO CHALLENGE MEETING IS TONIGHT 6:30pm.

 Have you signed up?  

CFSR NIGHT OUT – TONIGHT 8:30pm McGahs in Danville!

Nice work Adornato and Michael V!

FRIDAY

Strength – Snatch Technique to Load

Conditioning – 5 Rounds for Time

*3 of the following complex:

*Burpee

*Squat Jump

*Burpee

*Squat Jump

*Wall Climb

10 Deadlifts 225/155

 

Mobility WOD 357 – baby Momma…?

bacon-wrapped-honey-mustard-chicken-strips/[/embed]

 


CFSR WOD 6.5.2014


PALEO CHALLENGE MEETING IS TOMORROW – 6:30pm

 Followed by CFSR Night Out–McGahs in Danville 8:30pm

Nice work, Karen

THURSDAY

Strength – Back Squat

4×9 @ 75%

Conditioning – “30/30″ (30 seconds of work, 30 seconds of rest)

5 Sets of 5 M Shuttle Runs

5 Sets of Wall Balls 20/14

5 Sets of Box Jumps 24/20

2 Min Break Between exercises

 

Mobility WOD 356 – Getting Crushed by a Stone?

shrimp-and-bacon-spinach-salad.html[/embed]

 

 

 

 

 

 

 

 


CFSR WOD 6.3.2014

GET IT, JAMES!!!

TUESDAY

Strength – 1 Rep Max Thruster

Conditioning – “Effd Up Fran”

21 Thrusters 95/65     0-4 Minutes

21 Pull Ups      4-8 Minutes

15 Thrusters      8-12 Minutes

15 Pull Ups    12-16 Minutes

9 Thrusters      16-20 Minutes

9 Pull Ups      20-24 Minutes

 

Mobility WOD 354 – Hip gnar gnar?

http://www.marksdailyapple.com/tender-prime-rib-roast-with-mushroom-and-bacon-saute/#axzz32rllra8P

Sexy Time Meatloaf …

paleo-protein-meat-loaf-aka-i-would-do.html[/embed]


CFSR WOD 5.28.2014

CFSR Making “MURPH” look good & easy!  Nice work team!

Wednesday

Strength – Back Squat

3 x 10 at 80%

Conditioning -

8 Min AMRAP

12 Box Jumps 24/20

16 Kettle Bell Swings 53/35

*Rest 5 Minutes*

2 x 2 Minutes with 1 Minute Rest

200 Meter Run

Max Sit Ups

 

Mobility WOD 348

http://www.multiplydelicious.com/thefood/2011/12/delicious-urban-parents-nye-menu/

 


CFSR WOD 5.27.2014

5.21.2014 019

Nice Work, Michelle!

Tuesday

Warm Up – Burgner Warm Up

Strength – 10 Min EMOM at 65% of 1RM

Snatch Pull (straight arm)

Snatch

Snatch Balance

Hang Snatch

Conditioning – For Total Time Rowing & Thrusters

3×500 Rowing – Rest As Needed

3×21 Thrusters  95/65 – Rest As Needed

Mobility WOD 347 – Stiffness Kills!

lemongrass-pork-chops/

 

 


Follow

Get every new post delivered to your Inbox.

Join 74 other followers