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Posts tagged “crossfitsanramon

CFSR WOD 1.25.2015

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Warm Up – FauxGa

Efficiency – 10 Min EMOM

Odd Minutes (1,3,5,7,9) 5 Power Cleans 75/53

Even Minutes (2,4,6,8,10)

5 Burpees over the bar

Conditioning – 2 x 3 Min AMRAPS – 2 Minute Rest

5 Deadlift 165/110

3 Cleans 165/110

2 Shoulder to Overhead 165/110

“An investment in knowledge pays the best interest.”

CFSR WOD 1.24.2015

After your WOD – head to the Santa Clara Convention Center to cheer on CFSR’s 4 teams!

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Warm Up – 100 Ft Carioca

100 Ft Bear Crawl

100 Ft Soldier kicks

–Make sure you’re loose before sprints–

Speed – 8 x 50 meter Sprints

Strength – Over Head Squats 5 x 7 reps – each set gets heavier

Conditioning – 7 Min AMRAP

10 Box Jumps 24/20

10 Dumb Bell Box Step Ups 55/35

KIDS CLASS 11:30am –  Noon

Warm Up – 3-5 Min Foam Roll & Stretching

Front Squat – warm up air squat

Drills – Tabata Bear Crawl


5 Star Jumps

5 Burpees

5 Box Jumps 16″

Cool Down & Free Play on the bars & rings

Mobility WOD 6

“The best person to get something done is a busy person.”


CFSR WOD 1.23.2015

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Ashley’s ready for Moxie tonight!

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Krisztian, who’s managed to escape 99% of pictures taken at CFSR (Found one)….is ready!


Lori’s ready for her first partner competition!


Warm Up – Leg Mobility

Strength – Back Squat 5 x 10

Increase weight each set

Conditioning – 15 Min AMRAP

in teams of 3

Row for Calories

Toes 2 Bar

Thrusters 95/65

All must switch at the same time, switch as often as you like!  Strateeegery, folks ;)

Mobility Wod 5

“He who has done his best for his own time has lived for all times.”


CFSR WOD 1.22.15

sept16 070Dave B. will be representing CFSR at Moxie this Friday & Saturday!

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Jeremy is stoked for his 1st CrossFit competition!

Santa Clara Convention Center!  Friday 5pm, Saturday 10am!


Warm Up – Rowling – 2 Burpee Penalty per meter

Efficiency – 8 Min EMOM

15 Double Unders – ya, I said it–more double unders!!

Conditioning – 22 Min EMOM @ 65% of 1RM clean

1 Clean

1 Power Clean

1 Hang Clean

1 Hang Power Clean

Bonus Abs – Tabata Flutter Kicks

Question:  Who needs more MOBILITY?

Answer:  We ALL DO1

Mobility Wod 4 – Psoas – the filet mingnon of the human being…

“Best to live lightly, unthinkingly.”


CFSR WOD 1.20.2015

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Come see Karen B. at Moxie this Friday & Saturday!


This workout is in honor of Karen Smith who just had her birthday last week.  If you haven’t noticed she has been busy training when many might find her circumstances an adequate excuse to skip it. Recovering from a major shoulder surgery she has asked what can I do instead of what can’t I do. This workout can be done with one arm and has similarities to what Karen does everyday. If you have 2 good arms you will get to switch.  If you have one good arm use that one!  Here is to perseverance and finding a way to keep moving forward no matter what your circumstance!

When we face a limitation, it is not about pushing through the pain, it is understanding it, working with it and around it. Healing it. -Tim

Warm up: Bring Sally Up Squat

Shoulder Mobility

Efficiency: 8 Min EMOM

2 KB forward and back lunges + 2 OHS each side

Conditioning:  13 Minute AMRAP

12 DB Snatches 55/35

12 DB Box Step Ups (single dumbbell hold in one hand) 55/35

12 Single Arm DB Squat Clean 55/35

“A friend is one of the nicest things you can have, and one of the best things you can be.”


CFSR WOD 1.19.2015

 _0006571Who’s ready to watch Stacey Crush It at Moxie this Friday & Saturday?


Warm Up – 400 M Run, 3 way stretch, couch stretch (loosen up those legs)

Efficiency – 10 Min EMOM

12  — 5 Meter Shuttle Runs

Conditioning – 5 RFT

8 Ring Rows

10 Sumo Deadlifts (NOT HIGH PULL) 185/115

12 Lateral Jumps over the bar

Bonus Abs – Tabata Sit Ups


HA! Every day is leg day in CrossFit!

Mob Wod episode 3

“Amazing how we can light tomorrow with today.”


CFSR WOD 1.18.2015

6.5.2014 001 SUNDAY

Warm Up – 3 Rounds

200 Meter Run

5 Star Jumps

10 Over Head Squats

15 second Samson Stretch

Conditioning – 2 is better than 1

In teams of 2 – 2 Rounds for Time

500 Meter Row

40 Partner Burpees

30 Wall Balls 20/14

20 Power Snatch 75/53

10 Overhead Squats 75/53

“Nothing will ever be attempted if all possible objections must first be overcome.”



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