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

Posts tagged “pushup

CFSR WOD 10.8.2014

sept16 137

WEDNESDAY

Warm Up – Burgener Warm Up

Strength – Snatch Technique To Load then drop to 75% of Max and do 3×3

Conditioning – 9 Min AMRAP

10 Overhead Squats 95/65

5 Chest to Bar Pull Ups

Mobility WOD – STOP ICING!

http://elanaspantry.com/baked-mustard-lime-chicken/


CFSR WOD 10.6.2014

sept16 006

MONDAY

Warm Up -

3 Rounds

10 Good Mornings

10 Over Head Squats

100 Ft Soldier Kicks

50 Foot Bear Crawl

Speed – 8x 100 M Sprints

Conditioning – 15 Min AMRAP

 Burpee Pull Ups

7 Front Squats 115/75

*For Banded Pull Ups do 7 Burpees and 7 Pull Ups*

http://www.janssushibar.com/bacon-wrapped-honey-mustard-chicken-strips/


CFSR WOD 10.5.2014

sept16 123

Barbells for Boobs Event  & BBQ is today!

https://fundraise.barbellsforboobs.org/fundraise/team?ftid=33260

SUNDAY

Warm Up – Fauxga

Speed 5 x 50 Meter Sprints

Conditioning – Grace

30 Clean & Jerks for time 135/95

http://www.whatigather.com/2012/07/pumpkin-blueberry-protein-smoothie-and_23.html


CFSR WOD 10.2.2014

sept16 109

Did you know that Richards Grass Fed Beef keeps the freezer

stocked here at CFSR?  So you can order your meat and pick it

up the same day at CFSR!  BOOM!!

 Simply Visit www.richardsgrassfedbeef.com click on Crossfit, then select CrossFit San Ramon.  Dinner just got easy….

THURSDAY

Warm Up – 3 Rounds

100 M Skip

10 Overhead Squats – pvc

10 Second Samson stretch – each side

Strength – Clean & Jerk Technique to Load

12  Min EMOM @ 65% of 1RM Clean & Jerk

Clean

Power Clean

Push Jerk

Split Jerk

Clean & Jerk

Conditioning – 2 – 4 Min AMRAPS

16 1 Hand KB Swings 8 each hand 53/35

16 Goblet Lunges 53/35

http://www.paleoplan.com/2009/11-22/chicken-fajita-salad/


CFSR WOD 9.28.2014

august 2014 096

 Nice Work, Deepa!

SUNDAY

Warm Up – Stretch it Out!

LEADER BOARD CHALLENGE

CrossFit Total

Best of 3 for the following (in the correct order):

Back Squat

Shoulder Press

Deadlift

“What you do makes a difference, and you have to decide what kind of difference you want to make.”
― Jane Goodall

http://www.thefoodee.com/recipe/4884/


CFSR WOD 9.27.2014

august 2014 083

 

SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 PVC Pass Thrus

50 Ft Soldier Kicks

100 Ft Carioca

LEADERBOARD CHALLENGE

Filthy Fifty – For Time

50 Box Jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push press 45/33
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Bonus Abs – 50 Mermaids ~ Wave to the Sailors!!!

“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
― Kalu Ndukwe Kalu

italian-chicken.html


CFSR WOD 4.3.2014

_0006019

 

Thursday

Strength – Front Squat

5@40%, 5@ 50%, 3 @ 60%, 5@ 65%, 5@ 75% Max @ 85%

Conditioning -

Fight Gone Bad  – 5 Rounds For Total Reps – 30/30 Format

30 Seconds Wall Balls 20/14    – 30 Seconds Rest

30 Seconds Sumo Deadlift High Pulls 75/55   – 30 Seconds Rest

30 Seconds Box Jumps 24/20  – 30 Seconds Rest

30 Seconds Push Press 75/55  – 30 Seconds Rest

30 Seconds Row  for Calories  – 30 Seconds Rest

Everybody gets so much information all day long that they lose their common sense. ~Gertrude Stein

Mobility WOD 293

Paleo Chicken Tenders that the entire family can love :)

http://livinpaleocuisine.com/2012/07/30/chicken-tenders-with-aioli/

 

 


Follow

Get every new post delivered to your Inbox.

Join 82 other followers