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Posts tagged “metcon

CFSR WOD 9.17.2014

august 2014 049

WEDNESDAY

Warm Up – Burgener Warm Up

Strength – Snatch to load then 3×3 for heaviest set of 3

Conditioning – For Time

40 Wall Balls 20/14

20 Front Rack Lunge 115/75

30 Wall Balls

20 Front Rack Lunges

20 Wall Balls

20 Front Rack Lunges

10 Wall Balls

Bonus Abs – Tabata Swimmers aka Scuba Steve!

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.”
― Tom Bodett

Oh, today you will go deeper than that!

applesauce


CFSR WOD 9.12.2014

august 2014 064

FRIDAY

Leader Board Challenge

Warm Up – Burgener Warm Up

Speed – 6 x 50 M Sprints

Conditioning – ISABEL

30 Power Snatches for time 135/95

Accessory work -

 3 x 10 Reverse Hypers

3 x 10 Pull Aparts

Bonus Abs – Reverse Tabata L-Sit (10 seconds work, 20 seconds rest)

“Count your age by friends, not years. Count your life by smiles, not tears.”
― John Lennon

 

Bacon-sushi

 

 


CFSR WOD 9.9.14

august 2014 010Tuesday

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 broomstick
Sit-up
Back-extension
Pull-up
Dip

Strength – Back Squat – (bottom chart)

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

5 @ 75%, 3 @ 85 %, max reps @95%

Conditioning – 3 Rounds For Time

200 M Farmer’s Carry 45/25

20 Wall Balls 20/14

15 Kettle Bell Swings 53/35

10 Burpees

5 Pull Ups

Bonus – Tabata Hollow Rock

Keep on Keepin on!

slim-palates-pistachio-crusted-salmon

Slim Palate's Pistachio-Crusted Salmon by Michelle Tam http://nomnompaleo.com


CFSR WOD 9.3.2014

august 2014 029WHOOO, that was ROUGH!

WEDNESDAY

Warm Up – 400 Meter Run

3x – 100 Ft Carioca

50 Ft Soldier Kicks

10 Thrusters 45/33

After 3 rounds – Another 400 Meter Run

Speed – 6 x 200 Meter Sprints – Rest Approx 45 seconds

Conditioning – 8 Min AMRAP

3 Muscle Ups

4 Front Squats 155/115

Bonus Abs – Tabata Obliques

Here’s a lil Mob Wod for ya…

You just can’t have too much bacon…

roasted-brussels-sprouts-and-bacon

Roasted Brussels Sprouts and Bacon by Michelle Tam http://nomnompaleo.com


CFSR WOD 8.31.2014

6 Tickets left for the A’s CrossFit day – Sunday 9/7.  $34 each!

 1 WOD Monday – 9:30AM

See ya then!

TheAtlasStone-300x225

SUNDAY

Warm Up – Sunday Mornin’ Stretchin’

Strength- Atlas Stones & Tire Flips

Conditioning – 16 Min AMRAP

25 Double Unders

15 Box Jumps 24/20

2 Rope Climbs

Bonus Abs – 30-50 GHD Sit Ups

This will TOTALLY work….

“All you need is love. But a little chocolate now and then doesn’t hurt.”

 Yes, it’s Paleo and you’re welcome…

bacon-pancake-sandwiches

Bacon Pancake Sandwiches by Michelle Tam http://nomnompaleo.com


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/


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