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Posts tagged “metcon

CFSR WOD 8.26.2014

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Super Men!

TUESDAY

Warm up – 3 Rounds

200 Meter Run

10 Stripper Squats

10 Jumping Jacks

Then – Couch Stretch 30 Seconds each leg, twice

Strength – Front Squat

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 3 Rounds

400 Meter Run

15 Pull Ups

12 Plate Burpees 45/25

Bonus Abs  – Tabata Kayaker

http://ourearthland.blogspot.ca/2012/08/spicy-kale-and-mushroom-cannelloni.html


CFSR WOD 8.24.2014

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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

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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/


CFSR WOD 8.14.2014

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THURSDAY

Warm Up – Dynamic Bands

3 Rounds:

100 Meter Run

10 Walking Lunges

10 Kettle Bell Swings

Strength – Clean & Jerk  Technique to Load

Conditioning – 2 –> 5 Min AMRAPS

10 Ground to Overhead 115/75

20 Jumping Lunges

10 Kettle Bell Snatches 53/35

*3 Minute Rest*

Bonus Abs – Tabata Toes 2 Bar

You want results? Then train like it!

Mob WOD #86 – 1st Rib love

garlic-green.html


CFSR WOD 8.7.2014

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Get it, Clayton!

THURSDAY

Warm Up – 3 Rounds

50 Ft Bear Crawl

10 PVC Pass Thrus

10 PVC Over Head Squats

Strength – Over Head Squats 5 x 7 @ 70% 0f 1RM

Conditioning – 5 Rounds for Time

12 Dumb Bell Snatch 55/35

12 Knees to Elbow

12 Over Head Lunge 95/65

BONUS WORK- 400 Meter Farmers Carry

To achieve something you’ve never had before, you must do something you’ve never done before…

MOB WOD – Over Head Squat Prep…let’s do this!

chipotle-glazed-pork-chops

Chipotle Glazed Pork Chops. Spicy, smoky and sweet, these quick and easy pork chops are sure to please the entire family.


CFSR WOD 8.6.2014

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WEDNESDAY

Warm Up – 2 Rounds

400 Meter Run

10 Medicine Ball Cleans 20/14

10 Banded Good Mornings

Strength – 10 Min EMOM @ 65% of 1Rm

High Hang Clean

Hang Clean

Clean & Jerk

IMMEDIATELY FOLLOW WITH

5 –> 2 Min AMRAPS

10 Hang Power Clean & Jerks

Max Double Unders – for score

1 Minute Break

Bonus Abs – Tabata Kayakers 20/14

CrossFit San Ramon…Home of the Bonus Abs!

Have you weighed in on this important issue:

Did somebody say steak??

balsamic-pepper-rumb-steak


CFSR WOD 8.4.2014

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MONDAY

Warm Up – Dynamic Bands  & Death Marches (100 Feet)

Strength – Back Squat 6×3 @ 85%

Conditioning – 2 Rounds – 90 seconds work 45 seconds rest (set up like a Fight Gone Bad)

Kettle Bell Swings 53/35

Medicine Ball Cleans 20/14

Row for Calories

Burpees

Power Snatch 45/33

Bonus Abs – Tabata Sit Ups

WHAT’S A MEDICINE BALL CLEAN???

GREAT WORK CHRISTINA & KAREN at this years Epic Summer Meltdown Competition!

Check out this video for highlights from the 2014 CF Games!

Paleo Dish Time….

Tuna & Avocado Wraps

http://nomnompaleo.com/post/17420518139/tuna-and-avocado-wraps


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