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Posts tagged “crossfitsanramon

CFSR WOD 9.2.2014

5 Week PALEO CHALLENGE  with weekly meetings and food sampling begins

9/22/2014.  Cut off to sign up is 9/15!

august 2014 110

TUESDAY

Warm Up – 400 Meter Run

 3 x 10 Good Mornings

3×10 Shoulder Press

20 Mountain Climbers

Strength – Deadlift (bottom charts)

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

3@  70%  3@  80%  Max 90@ %

Conditioning – 3 Rounds For Time

Run 200 Meters

100 Ft Overhead Lunge 45/25

10 Ground to Overhead 135/95

“Your imagination is your preview to life’s coming attractions.”

http://shecookshecleans.net/2012/11/26/pot-roast-with-balsamic-onion-gravy/

 


CFSR WOD 8.30.2014

THERE ARE A FEW MORE TICKETS AVAILABLE FOR THE Oakland A’s CrossFit Day – Sunday September 7th.  $34 a ticket!  Come and enjoy a day with your CFSR family and other Crossfitters from around the bay!  See Lori or Tim to get yours!

As

 SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 Samson Stretch w/knee pull

10 Push Ups

—-

Couch Stretch 30 seconds each side 2xs

Strength – Back Squat (bottom chart)

5@40%  5@50% 3@60%

5@65% 5@75% Max @ 85%

Conditioning – 3 Rounds for Time

400 Meter Run

3 Wall Climbs

10 Ring Rows

20 Lunges w/front rack 95/65

Bonus Abs – 50 Ab Wheel

Mob WOD 17 – back squat rack

Paleo Lunch Boxes…NO EXCUSES….

http://nomnompaleo.com/post/96065403848/paleo-lunchboxes-2014-part-6

Paleo Lunchboxes 2014 (Part 6 of 7) by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 8.29.2014

august 2014 102

FRIDAY

Warm Up -

100 Ft Soldier Kicks

100 Ft Bear Crawl

100 Ft lunge bring opposite knee to chest

100 Ft Skip

Speed – 7 x 100 Meter Sprints

Conditioning – Partner Wod FOR TIME

3:3 6:6 9:9 12:12 15:15 18:18 21:21

Thrusters 95/65

Bar Facing Burpees

Partners Switch Exercises Each Round

Bonus Abs – 25 Mermaids Each Side

Mob Wod 28 Pt 2

http://www.janssushibar.com/crab-cake-benedict/


CFSR WOD 8.28.2014

august 2014 067

THURSDAY

Strength – Overhead Squats (off bottom chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds for Time

15 Toes to Bar

100 Ft Bear Crawl

15 Tuck Jumps

200 Meter Run

Rest 1 Min

Bonus Abs – Tabata V-Ups

You had me at short rib….

beef-short-ribs-low-carb-and-gluten-free.html


CFSR WOD 8.25.2014

july29 124

MONDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

10 PVC Good Mornings

50 Ft Death March – light weight

Strength – Deadlifts  (bottom Chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds 30 Seconds on 30 Seconds Rest

Wall Balls 20/14

Hang Power Clean 115/75

Kettle Bell Swings 53/35

Jumping Lunges

Bonus Abs – 50 Weighted Sit Ups 45/25

JUST DO IT!!!

What’s up with these CrossFit Teams?  Check it out

zucchini-pesto-roll-ups


CFSR WOD 8.24.2014

july29 020

SUNDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

30 Ft Samson Stretch

Conditioning – For Time

4 Rounds: 10 Ring Row 10 Push Ups

3 Rounds: 10 Toes to Bar 10 Good Mornings (bar)

Flat Mile – Run to 800M mark, run backwards to 1200M mark, then forward to stop light and back to 1200M mark, then backwards to 800 M Mark, then forward back to gym

That’s why we love it….

Mob Wod 49

Did somebody say Ceviche?

http://www.threedietsonedinner.com/2012/09/gulf-coast-paleo-ceviche.html


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/


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