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Posts tagged “pushup

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

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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/

 

 


CFSR WOD 3.27.2014

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

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Thursday

Skill/Strength- Clean & Jerk  Technique to Load

Conditioning -

Cindy

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

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Balsamic Glazed Pork Loin Chops with Jamaican Callaloo


CFSR WOD 1.17.2014

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CrossFit San Ramon Family, like no other!

FRIDAY

Warm Up: Dynamic Bands Sprint work
 Strength: 8x50m Sprint Walk back for recovery
Conditioning:
1 Mile Run (Flat)
50 Pull Ups
75 Push Ups
150 Squats
1 Mile Run (Hill)

“Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.”
― Maya Angelou

Mobility WOD 212

CFSR WOD 12.24.2013

Christmas Eve WOD – 9:00 AM

Tuesday

Partner WOD – 4 RFT

Farmers Carry (around the building) trade off weight as necessary

Hand Release Push Ups 30

Partner Carry – 400 Meters

Sit Ups Passing Medicine Ball – 40 Total

Buy Out – Run 400 Meters

Mobility WOD 189

personal-pesto-chicken-meatza

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CFSR WOD 11.30.13

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I am thankful for my CrossFit Family! I appreciate you all sharing thanksgiving with us! Love you all! – Tim

Saturday

Warm Up: 3min Of “Mary”

Rest 1min

3min of “Mary”

Strength: EMOM 10MIN

1 Snatch + 2 Hang Snatches  @ 70%

Conditioning: 5 Rounds for total Reps

1min ME Thrusters

1min ME T2B

“If you’re funny, if there’s something that makes you laugh, then every day’s going to be okay.”
― Tom Hanks

Mobility WOD 166

green-eggs-and-ham


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