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Posts tagged “pushup

CFSR WOD 4.3.2014




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 :)




CFSR WOD 3.27.2014

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

various xfit 2013 093


Skill/Strength- Clean & Jerk  Technique to Load

Conditioning -


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


Balsamic Glazed Pork Loin Chops with Jamaican Callaloo

CFSR WOD 1.17.2014

2010-12-15 02.45.36

CrossFit San Ramon Family, like no other!


Warm Up: Dynamic Bands Sprint work
 Strength: 8x50m Sprint Walk back for recovery
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


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



CFSR WOD 11.30.13


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


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


CFSR WOD 11.24.2013


Push up Nicole

20 minute AMRAP
Run 400 m
Max push ups
(You may pause at the top, but you may not break the plank)
Score = total push ups in 20 minutes
 “My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.”

― Ellen DeGeneres

Mobility WOD 160


CFSR WOD 11.14.2013

Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!


Warm Up:
3min Of “Cindy”
Rest 1min
3min of “Cindy”
1 Snatch + 2 Hang Snatches  @ 70%
5 Rounds for total Reps
1min ME Bumper Plate Burpees
1min ME C2B Pull Up
“I want to never stop growing as a person. I’d love to be well over 8 feet tall.” 
― Jarod Kintz, I Want Two apply for a job at our country’s largest funeral home, and then wear a suit and noose to the job interview.
 Mobility WOD 150 – 10 Min Squat test #5


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