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Posts tagged “kettlebell

CFSR WOD 4.23.2014

4.16.2014 003


Warm Up -

Medicine Ball Drills

 Tabata Hollow Rock

Conditioning – Helen 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull ups

“You only ever grow as a human being if you’re outside your comfort zone.” -Percy Cerutty

Mobility WOD 312



CFSR WOD 3.21.2014

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Warm Up -

Partner Medicine Ball Passes

Strength -

Stones, Tires, Turkish Get Ups 5×5 each


3 Rounds for Time

200 Meter Farmers Carry 45/25 plates

10 Pull Ups

15 Kettle Bell Swings 53/35

200 Meter Run

Our body is a machine for living. It is organized for that, it is its nature. Let life go on in it unhindered and let it defend itself, it will do more than if you paralyze it by encumbering it with remedies. ~Leo Tolstoy

Mobility WOD 280

Stretch with Purpose!


CFSR WOD 3.15.2014

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CrossFit Kids Staying Strong!


Warm Up:

Partner Ab work with Medicine Ball


“Eva” – Team

5 Rounds for Time

800 Meter Run

30 Kettle Bell Swings 70/53

30 Pull Ups

or     Solo   “Half Eva”

5 Rounds for Time

400 Meter Run

15 Kettle Bell Swings 70/53

15 Pull Ups

Nobody can go back and start a new beginning, but anyone can start today and make a new ending. ~Unknown

Mobility WOD 274 The Standing Athlete


CFSR WOD 3.14.2014

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Joseph S. loves bar facing burpees!


Skill: 3x Max Handstand Hold  - or- Handstand Walk


Team Workout – 3 Rounds for Time

40 Push Ups while partner Planks

40 Wall Balls while partner Ski Tucks

40 Sit Ups while partner L-Sits

40 Kettle Bell Swings while partner Supermans

Trust that still, small voice that says, “This might work and I’ll try it.” ~Diane Marie Child

Mobility WOD 273 Tennis Elbow

Don’t feel like cooking? This one is fast and easy!


CFSR WOD 3.11.2014

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Jason R. working the 30″ box jumps


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


Front Squat 5@40%, 5@50%, 3@60%, 2@70%, 2@85%, 1@95% or PR


6 Rounds for Time

200 Meter Run

5 Burpees

10 Jumping Lunges

15 Kettle Bell Swings 53/35

 To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting. ~e.e. Cummings

Mobility WOD 270


Cracklin' Chicken by Michelle Tam http://nomnompaleo.com

CFSR WOD 1.11.2014

POSE Running CLINIC is

tomorrow!  10:30-1:30 for

adults, 1:30-2:30 for youths


Warm up: Tabata Weighted Sit Ups
Rope Climbs 3 sets max unbroken climbs
do not rest weight on floor, toe touch at bottom
WOD – “The Seven”
7 rounds
7 handstand push ups
7 thrusters 135/95
7 Knees to elbows
7  Deadlift, 245/170
7 Burpees
7 Kettlebell swings, 53/35
7 Pull-ups

“It ain’t over till it’s over.”

– Yogi Berra

Mobility WOD 206 – The Couch Series


CFSR WOD 12.18.2013



Recovery: Spend 10min with lacrosse ball
Tabata WOD 16 Rounds (8 each):alternating
Burpees & KB Swings:
Try to maintain a 5-6 Burpee/ KB Swing average every 20 seconds
Strength: Back Squat
Accessory: Reverse Hypers & Weighted Sit Ups

 “Persistence can change failure into extraordinary achievement.”– Matt Biondi

Mobility WOD 183



Are you Mental?!

When your workout or your sport elicits such well meaning questions from friends and family,  maybe you are doing something special,  something that requires a bit of mental fortitude.

Congratulations! You have stepped into a place where many are unwilling to go, a place defined by willingness,  a place where your will carries you forward into discomfort and change.  There is no change without discomfort and no life without change.  In order to change and to live you seek the uncomfortable, welcoming the pain of change.  It becomes hard to understand how others can’t see it, content with stagnation, they criticize, they warn, they ridicule.  You continue moving forward one day at a time.  Earning every step that will make you appear “lucky” in their unwilling minds.

Those who share your knowledge and your journey have the utmost respect for all that you earn.  We know those challenges are not easy, from the first decision to get started to achievement of your loftiest goals every step is noteworthy, an accomplishment in its’ own right.  In the journey every step is of equal importance as the first step must be taken before the last.

Be Strong – Be Willing – Take another Step!

Everyone is Mental, choose Mental Strength.

- Tim-

CFSR WOD 12.10.2013



Warm Up:
3min AMRAP
8 Ring Dips
16 KB Swings
Rest 1min
Strength: EMOM 10min
1 Snatch @ 85%
Conditioning: 15 min AMRAP
30 Overhead BB Lunges 115/75#
10 Burpees
“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.”– Ken Doherty
MobilityWOD 175

CFSR WOD 11.3.2013



Warm up:

750 m row (may be done before during or after 2 rounds)


2 rounds

15 Kettlebell Swings

15 PVC Overhead Squat


CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

“Reputation is what other people know about you. Honor is what you know about yourself.
— Lois McMaster Bujold

4 coaches talk strategy for 13.2  on  M WOD

CFSR WOD 11.1.2013



In teams of 2.

1/2 of 2012 Regionals Event 4

75 Back Sqauts 135/95
50 Pull Ups
25 Shoulder 2 Overhead 135/95
75 Front Squats 85/65
50 Pull Ups
25 Shoulder to overhead 85/65
75 Overhead Sqauts 65/45
50 Pull Ups
25 Shoulder to Over head 65/45

“Find out who you are and do it on purpose.” Dolly Parton

Sticking with Smaller Goals Keeps Weight Loss on Track

RECIPE OF THE DAY: Celery Root and Apple Slaw

CFSR WOD 10.29.2013



Warm Up:

3rounds of:
10 Box step ups
10 Kettle Swings
10 Squats


5 x 5 Stiff Leg Snatch Grip Deadlifts


3 rounds for time of:

15 Toes 2 Bar
9 Front Squats 95/65
15 Burpees

“Competition is a rude yet effective motivation.”
― Toba BetaMaster of Stupidity

Mobility WOD 139


Rich Benefits of eating Chocolate

CFSR WOD 10.27.2013


Thank you! The CrossFit San Ramon community came together again and made our Barbells for Boobs event a great success!


Warm Up

Circle Tag


Tabata PVC Thrusters


15 Kettlebell Swings 53/35

10 Jumping Lunges

5 Handstand Push ups

“Instead of playing to win, I was playing not to lose. It reminds me of the story I once heard about two friends being chased by a bear, when one turned to the other and said, “I just realized that I don’t need to outrun the bear; I only need to outrun you.”
― Sean Covey, The 7 Habits Of Highly Effective Teens

Mobility WOD 137


CFSR WOD 10.16.2013



Warm Up:

2 Rounds

20 T-2-B

20 Push Ups

Strength: Strict Press

60%  65% 75%_____65% 70% 75%



3 RDs

500m Run

12 Split Jerks (135/95)

21 Pull ups

“Every politician has a promising career. Unfortunately, most of them do not keep those promises.”
― Jarod Kintz, This Book is Not for Sale

Mobility WOD 127


CFSR WOD 10.15.2013



Warm Up: AMRAP 5min


16 PULL up

Strength: Dead Lift

60%  65% 75%_____70% 75% 80%   all +10lbs


Conditioning: AMRAP 5 Minutes

7 Thrusters (95/65)

7 Burpees

— Rest 2 Minutes —

AMRAP 5 Minutes

7 Thrusters 95/65

7 Burpees

“If you were half as funny as you think you are, you’d be twice as funny as you are now.”
― Cassandra Clare, City of Bones

Mobility WOD 126


CFSR WOD 10.13.2013



Warm up:

3 rounds

10 Cleans 45/33

1 Split Jerk 45/33

5 Press from Split 45/33


5 Rounds

2 Wall Climbs

5 Power Clean and Jerk 155/115

10  Kettlebell  Swings 70/53

1 Minute Rest

“Whether you live to be 50 or 100 makes no difference, if you made no difference in the world.”
― Jarod Kintz, Great Listener Series Mute Women

Mobility WOD 124


CFSR WOD 10.8.2013

late september early october 2013 023

The apparition appeared in the photo above the skeleton.. we have a ghost!!


Warm Up: AMRAP 6min

8 Ring Dips

16 KB Swings

Strength: Dead Lift

60%  65% 75%_____70% 75% 80%


Conditioning: “Nasty Girls”

3 Rounds For time:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

“The biggest adventure you can ever take is to live the life of your dreams.” 
― Oprah Winfrey

Mobility WOD 119

Paleo Pastelon

CFSR WOD 9.8.2013



Partner Overhead Med Ball Relay:

  • 8x200m Runs in Teams of 2.
  • Partner 1 runs 200m carrying 20#/14# medball overhead , once they complete their run hand off to Partner 2.
  • Each partner runs 4 x 200m


 Muscle ups

 7 min AMRAP:

  • 10 Wall Balls 20#/14#
  • 10 Hand release push ups

Mobility WOD 89


“Everybody does have a book in them, but in most cases that’s where it should stay.”
― Christopher Hitchens

10 things that will happen when you join CrossFit.  - Huffington Post

CFSR WOD 9.7.2013

Photo Aug 24, 9 49 59 AM


Warm up

Hill Mile

(faster runners around the block – Deerwood to Crow Canyon to Old Crow Canyon – about 1.3 to 1.4 miles)


Clean and jerk


3 rounds for time of:

15 Kettlebell Swings, 53/35 lbs

3 Rope Climbs

Run, 400 m

1 minute rest

“Learn from the mistakes of others. You can never live long enough to make them all yourself.”
― Groucho Marx

Mobility WOD 88


“The day the power of love overrules the love of power, the world will know peace.”
― Mahatma Gandhi

CFSR WOD 9.3.2013

Karen at Moxie  in KB snatch and Box Jump workout.


Warm Up: 10min of PVC or Bar work (movement prep)

Strength: Bear Complex

3×7 @ 65% of your 1rm Push Press

*Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press




Deadlfits 225/155


*If you wish to challenge the leader board you may want to consider doing Diane before the strength work.

“It is good to love many things, for therein lies the true strength, and whosoever loves much performs much, and can accomplish much, and what is done in love is well done.”
― Vincent van Gogh

Mobility WOD 83


CFSR WOD 8.16.2013

shannon KB ati

Friday 8-16-13

AMRAP 12 Minutes

1,1… 2,2… 3,3…

Box Jump 24/20

KB Swing 70

“Happiness is when what you think, what you say, and what you do are in harmony.” 
― Mahatma Gandhi

Mobility Wod 68


Crockpothotwings 1024x658 Crock Pot Hot Wings

CFSR WOD 07.06.2013

4th of July at CFSR

4th of July at CFSR

Saturday 7-6-13


Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings 53/35

10 Box Jumps, 24/20 in

“For every minute you are angry you lose sixty seconds of happiness.” 
― Ralph Waldo Emerson

Mobility WOD 27

Cauliflower Paella

Caluiflower Paella Recipe Cauliflower Paella

CFSR WOD 06.25.2013

Shannon at weekend competition

Shannon at weekend competition

Tuesday 6-25-2013

5 x 2 Power Clean


for time


Power Snatch

Kettlebell Swing 53/35

buy out with

5 Rope Climbs

Mobility WOD 15

“We are all in the gutter, but some of us are looking at the stars.”
― Oscar WildeLady Windermere’s Fan


CFSR WOD 06.16.2013

Sebastian gets a little help on the 10 min squat mobility WOD

Sebastian gets a little help on the 10 min squat mobility WOD

Sunday 6-16-13

5 sets Max Ring Rows



Row for calories

Kettlebell Swing 53/35

“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.”
― Bernard M. Baruch

Dining Out – Adventure in Digestive Distress

1227 Foster- Beef and Cauliflower Pie 2

RECIPE OF THE DAY: Savory Beef and Cauliflower Pie

CFSR WOD 06.06.2013



Thursday 6-6-13
If you missed the 20 rep max Back Squat then today is your make up day
If you were here on monday then
10 Rep Max Front Squat
Overhead Squat (115/75)
KB Swing (70/53)

“Vitality shows in not only the ability to persist but the ability to start over.”  F. Scott Fitzgerald

Investigators Link Poultry Contamination On Farm and at Processing Plant

photo 2 (1)

RECIPE OF THE DAY: Chipotle Bison Burgers

“Roller Skiing was invented by the guy who cleans the water in the think tanks”.


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