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

Posts tagged “double unders

CFSR WOD 5.10.2014

5.2.2014 004


Strength – Turkish Get Ups

Conditioning – Medicine Ball Mania

3 Rounds for Time:

400 Meter Run w Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Walking Lunge 20/14

*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*

Conditioning PART 2 – Annie


Double Unders

Sit Ups


“Health is not simply the absence of sickness.”  ~Hannah Green

Mobility WOD 329



CFSR WOD 4.27.2014

4-22-2014 007



Sunday – Funday?  YES!!

Conditioning – “Lazy Leigh”

100 Lunges
90 Pushups
80 Situps
70 Squats
60 Double Unders
50 KB swings (53/35)
40 Burpees
30 Box jumps
20 Pullups
10 Thrusters (135/95)

“Strength does not come from physical capacity.  It comes from an indomitable will” – Mahatma Gandhi

Mobility WOD 316 – Tricky Elbow Fixes


CFSR WOD 4.12.2014


 Good Luck Brett and Christina at your competition!!!  GET IT!!


Strength -

GHD Sit Ups  - 75 – up to 5 sets of 15

Back Extension – 75 – up to 5 set of 15

Double Unders while you’re waiting for a GHD Machine

Conditioning – For Time:

200 Meter Run

2 Curtis P Complexes 115/75

400 Meter Run

4 Curtis P Complexes

400 Meter Run

4 Curtis P Complexes

200 Meter Run

2 Curtis P Complexes

This is your choice and you can choose to make it happen if you really want it; it’s all up to you! ~Sarah Fragoso

Mobility WOD 301



CFSR WOD 4.6.2014

_0006140Sunday – FUNDAY!!!

Conditioning -



Double Unders

Sit Ups

Conditioning Continued….

14 Min AMRAP

 1 Cluster 115/85,  1 Rope Climb

 2 Clusters, 1 Rope Climb

3 Clusters, 1 Rope Climb

etc, etc,

Good ideas are not adopted automatically. They must be driven into practice with courageous patience. ~Hyman Rickover

Mobility WOD 295 Part 2




CFSR WOD 3.27.2014

Have you signed up for the 14.5 Open Party this Sunday?

various xfit 2013 093


Skill/Strength- Clean & Jerk  Technique to Load

Conditioning -


20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. ~ Marianne Williamson


Mobility WOD  291


Balsamic Glazed Pork Loin Chops with Jamaican Callaloo

CFSR WOD 3.2.2014


Warm Up:

Foam Roll

Burgner Warm Up


Power Snatch

Double Unders

Conditioning :

Open 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (Ground to Overhead) 75/55

 “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Mobility WOD 253 Part 3



CFSR WOD 2.25.2014

frank m muscle up 001

Frank M getting his muscle up with help from Roger Harrell!  Awesome Gymnastics Clinic!



Front Squat 7×1   build to 1 Rep Max


6 Rounds for time:

2 Muscle Ups

3 Wall Climbs

20 Double Unders

The time to relax is when you don’t have time for it. ~Satchel Paige

Mobility WOD 250


CFSR WOD 2.10.2014

end of jan 2014 to feb 3 084

Saturday Class working hard!


Warm Up – 2x – 2-6 reps of practice laps of circuit

WOD - Circuit on Crack!

50 seconds work 10 seconds to switch stations

1 min break every 2 exercises

2x through for total reps:

GHD sit-up

Rope Climbs

 Plate Burpee Over Wall 45/25

Wall Ball 20/14

Row for calories

Man Makers 35/20

Shoot through

Box overs 24/20

Thrusters 95/65

Double Unders

Health is the thing that makes you feel that now is the best time of the year. ~Franklin P. Adams

Mobility WOD 234

Paleo Challenge Day 22  - Red Thai Salmon–YUM!

I actually make this using the recipe from the book, Against All Grains, but this one looks pretty close.  I was so scared to cook fish, it was a huge challenge for me.  Then I took that leap of faith and went for it and was amazed at how easy it is!  Thai spices were new to me, so again, leap of faith.  I love Red Thai Salmon, and could seriously eat it weekly if Wild Caught Salmon was a little bit more affordable ;)  Tip: Check Trader Joes frozen isle for good deals on wild caught salmon.  If you’re not a fan of Bok Choy (it is delicious, I promise), then try cauliflower rice with your salmon!  Don’t forget to serve up a huge salad with dinner too!

CFSR WOD 2.5.2014

end of jan 2014 to feb 3 026

Get it Karli!!


Warm up:

Jump Rope any variation – 5 minutes

Strength: Clean and Jerk technique to heavy load.

WOD - “DT” 15 min AMRAP

12 Deadlifts 155/105 lbs

9 Hang Power Cleans 155/105 lbs

6 Push Jerks 155/105 lbs

Mobility WOD 230

Hey Duck Squatter…

Paleo Challenge Day 17 – Lunch

Throw another Shrimp on the Barbie….Ok, it’s cold outside, no grilling quite yet.  Still this is a great recipe that’s QUICK and EASY!  yah!  Make up a delicious salad to put these bad boys on and you’re set!  It’s what’s for lunch.  Check in with Safeway for deals on wild caught prawns, sometimes the deals are unbeatable.


Sautéed Shrimp with Turmeric and Mustard Seeds (Image 1)

CFSR WOD 1.29.2014

WP_20140125_18_01_46_Pro (1)

Happy Birthday, Tim Hill!


Warm Up – CrossFit Official Warm Up:

3 rounds of 10-15 reps of

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe

Strength – Stones & Tires 5 sets of 6 each


20 Double Unders

20 Walking Lunges

Let food be thy medicine, thy medicine shall be thy food

- Hippocrates

Mobility WOD 223

Paleo Challenge day 10 - Lunch

I don’t have a picture to share–this is my little recipe that we use more often than not for a fast, healthy, paleo lunch.  Grab yourself a few pounds of organic, grass fed ground beef.  Cook it up with some finely chopped sweet onions and a finely chopped bell pepper.  Seasoning, you ask…  I use some Everyday Seasoning from Trader Joes, cumin and  a pinch of sea salt.  Then I take some organic mixed greens, add in some organic arugula and some fresh organic herbs, (we love dill, cilantro, parsley and Italian parsley).  Chop up the herbs and toss into the salad, mixing well.  Add some fresh, organic tomatoes, some fresh avocado and scoop some of the meat on top.  Drizzle with balsamic vinegar, toss it all up and “BAM,” that’s one heck of a meat salad!  I tend to cook 3-4#s of meat at a time so I always have something to cook with on short notice (or when I’m super busy).  When I have a free 20 minutes I put 5-6 sweet onions in a food processor to chop up, then I saute them in Coconut oil and put in a container  and use throughout the week in various dishes! You can do the same with any and all veggies that you like added to your meals! Mmmm, Veggies!

CFSR WOD 11.25.13


Warm Up: 3 Rounds

5-10 Banded Good Mornings

5-10 Dead Hang Pull Ups

5-10 Strict Press (45/33)

Strength: EMOM 10MIN

1 Snatch @ 90%


Complete 3 rounds for time of:

25 Double unders

20 DB snatch, alternating (55#/35#)

15 Burpees

10 Handstand push ups

“Pain is weakness leaving the body” 
― Tera Lynn Childs, Oh. My. Gods.

Mobility WOD 161


Post image for Worlds Best Paleo Gravy. (Gluten/Grain Free)

CFSR WOD 11.8.2013



In teams of 4

Complete 4 rounds “relay style”
1 rope climb
10 DB Squat Clean Thrusters 35/25
20 Box Jumps 24/20
30 Abmat sit ups
40 Double Unders

“When I let go of what I am, I become what I might be.” 
― Lao Tzo

Mobility WOD 145 Wrist Flexibility

Grilled Eggs with Mexican Chorizo


CFSR WOD 11.4.2013



Warm Up: 4 Rounds for time

7 Burpees

Run 100m


“Tabata This”

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total of the lowest # of reps in each exercise.

“Life’s hard. It’s even harder when you’re stupid.” 
― John Wayne
Mobility Wod 141- calves and ankles 

CFSR WOD 10.31.2013


Thursday – Happy Halloween

Costumes encouraged!

Warm Up:

5min AMRAP
10 Sit Ups
10 Push Ups
10 Air Squats


3×10 Pendlay Row
3×10 Face Pulls —->(Good luck finding this one on youtube haha it will be demonstrated in class, I can assure you whatever you are imagniing is probably way worse then the actual movement)

4 rounds for total working time of:

30 KB Swings 53/35
15 Burpees
40 Double-Unders

Rest 1:1

“The farther we’ve gotten from the magic and mystery of our past, the more we’ve come to need Halloween.
October Dreams: A celebration of Halloween”
― Paula Curan

Mobility WOD – Pumpkin Patch


CFSR WOD 10.30.2013



Warm Up

5 rounds:
Reps of Double-unders + Sit-ups


1 Power Cleans 135/95#
2 Power Cleans 135/95#
3 Power Cleans 135/95#
4 Power Cleans 135/95#
5 Power Cleans 135/95#

10 Power Cleans 135/95#

“A fit, healthy body—that is the best fashion statement”
― Jess C. Scott

Mobility WOD 140


Exercise may help knee pain more than glucosamine and chondroitin.

CFSR WOD 8.28.2013

CrossFit Kids San Ramon website CrossFItSRkids.com
Warm Up:
10 Min Wall Sit 
Wall Sit:The person wall sitting places their back against a wall with their feet shoulder width apart and a little ways out from the wall. 
Then, keeping their back against the wall, they lower their hips until their knees form right angles
Scored on total accumulated time.
Strength: Alternate
A)Pendlay Row (From floor) 4×10 (Pick a light but challening weight)
B) 4 x ME Push Ups 
3 Rounds for time
5 Power Cleans 185 lbs
20 Double Unders 

“That’s how stories happen — with a turning point, an unexpected twist. There’s only one kind of happiness, but misfortune comes in all shapes and sizes. It’s like Tolstoy said. Happiness is an allegory, unhappiness a story.”
― Haruki MurakamiKafka on the Shore

Mobility WOD 77

1) roll foot on ball

2) stretch top of foot with toes curled under

3) calf stretch on wall

4) tack and stretch achilles

5) ball along inside of shin – anterior tib



Okay, this is a bit of a dry read, but this really lays out how and why paleo or similar eating habits could benefit you.

The article addresses many common health problems and may give insight to avoiding or solving yours.


Read it and make a better decision about your food.

Tell me how this article is changing your habits and get a prize.

If you work here, tell me how you have used this information to help clients and get a $20 cash bonus.

CFSR WOD 07.11.2013

After "Jack"  Saturday crew enjoys a well earned rest.

After “Jack”  the Saturday crew enjoys a well earned rest.

Thursday 6-11-13

Clean + Hang Clean



150 Double Unders

50 Burpees

150 Double Unders

* singles option = 3 Rounds

150 Singles

25 Burpees

150 Singles

“Every success is built on the ability to do better than good enough”

Mobility WOD 32

Support Food Education in American Schools

RECIPE OF THE DAY Mushroom Baked Basa Fillets over Spring Colcannon

CFSR WOD 07.07.2013



Sunday 7-7-13

A single set of Pull Ups (Strict) for max reps.

A single set of  Handstand push ups (Strict) for max reps.

6 rounds

3 handstand push ups

6 pull ups

9 burpee

12 double unders

“I count him braver who overcomes his desires than him who conquers his enemies,

for the hardest victory is over self.” ― Aristotle

Mobility WOD 28

Garlic roasted shrimp with zucchini pasta

CFSR WOD 06.21.2013


Come cheer on the CrossFit San Ramon teams Saturday starting at 9am

at: CrossFit ATI

462 Hartz Ave
Danville, California 94526

Then come to the after party 7PM at Crossfit San Ramon -

Potluck, BBQ and dodgeball!

Friday 6-21-13

In teams of 2

 100 double unders

50 handstand push ups

40 toes to bar

30 shoulder to overhead (160/100)

100ft walking lunge each w/ bar in front rack (160/100)

Mobility WOD 10

“Vision without a task is only a dream. A task without a vision is but drudgery. But vision with a task is a dream fulfilled.”


Canned Tuna May Increase Oxidized Cholesterol

Chipotle Chicken Caesar Salad | GI 365

RECIPE OF THE DAY: Chipotle Chicken Caesar Salad

CFSR WOD 06.20.2013



Thursday 6-20-13



Double Unders

Sit Ups


150 Wall Balls

(Note: this is not the wod “Karen” in today’s work out you will be limited to 4 attempts to reach 150 wall balls)

* as long as the wall ball doesn’t touch the floor it is counted as a single set

Mobility WOD 9


“We think too small, like the frog at the bottom of the well. He thinks the sky is only as big as the top of the well. If he surfaced, he would have an entirely different view.” Mao Tse-Tung

17 Reasons Not to Take Life too Seriously!

RECIPE OF THE DAY:  7 Minute Steamed Artichoke

CFSR WOD 06.17.2013

James finishing up another 400 on "push up Nicole"

James finishing up another 400 on “push up Nicole”

Monday 6-17-13

Back Squat

3×10 (set 1 @80% 2 @75% 3 at 70%)


For Time:

Buy in: 10 Muscle Ups or Bar Muscle Ups

21 Wall Balls

21 Toes-2-Bar

30 Double Unders

15 Wall Balls

15 Toes-2-Bar

30 Double Unders

9 Wall Balls

9 Toes-2-Bar

30 Double Unders

Buy Out: 10 Muscle Ups

Mobility WOD

Shoulder wind up 3 min each side


4 min squat

“Give us clear vision that we may know where to stand and what to stand for- because unless we stand for something we shall fall for anything” Peter Marshall

Dad’s Gift the Gift of Your Health to Yourself and Your Family This Fathers Day!


RECIPE OF THE DAY: Bacon and Garlic Cabbage

CFSR WOD 06.04.2013

5.15.13 Nutrition +630pm wade 032

Tuesday 6-4-13
EMOM 5min
Clean and Jerk @ 95%
5 Rounds
5 Cleans (185/125)
15 Pull Ups
20 Double Unders
Rest 2min
* Scored both on each individual round time and total time

“A dreamer is one who can only find his way by moonlight, and his punishment is that he sees the dawn before the rest of the world.” Oscar Wilde

CrossFit for Endurance: The “Fast” Road for the Long Haul

RECIPE OF THE DAY: Roasted Broccoli Soup

A Life Well Lived | Jim Whittaker & 50 Years of Everest from eric becker on Vimeo.

CFSR WOD 05.30.2013

Paleo nutrition class

Paleo nutrition class

Thursday 5-30-13

3 Rounds

Run 400

ME UB Toes-2-Bar

*No time component

**ME UB =max effort unbroken


150 Double Unders

50 Burpees

150 Double Unders

“You have to know you can win. You have to think you can win. You have to feel you can win.” Sugar Ray Leonard

How to Prevent and Reverse Heart Disease Naturally


RECIPE OF THE DAY: Coconut Shrimp Noodles

CFSR WOD 5.21.2013

5.15.13 Nutrition +630pm wade 007
Tuesday 5-21-13
Clean and Jerk
EMOM 10 min @ 85% of best (C+J)
“Fight Gone Worse”
3 Rounds for Reps
Thruster (45/33)
Double Under
KB Swing
10 m Shuttle Run
1 min at each station, continuous clock, 1 min rest after each round.

“The truth will set you free. But not until it is finished with you.”
― David Foster WallaceInfinite Jest

Bee Deaths Create Crisis for Crops


REICPE OF THE DAY: Dijon Crusted Pork Butt Roast


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