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

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

CFSR WOD 11.12.2013

Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
Conditioning: 3 Rounds
Run 400m
15 HR Push Ups
“I want to lose weight by eating nothing but moon pies, which have significantly less gravity than earthier foods such as fruits and vegetables.” 
― Jarod Kintz, I Want

CFSR WOD 11.11.2013

Happy Veteran’s day!

No changes to class schedule.


 Run, 2 mi

Rest 2 mins

20 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

20 Overhead Walking Lunge With Plates, 45/35 lbs

20 Box Jumps, 24/20 in

20 Squat Cleans, 135/95 lbs

Rest 2 mins

Run, 2 miles

Note: the average time of 1055 people completing  this workout is around 51 minutes… we will warm up quickly and get started.

Don’t be late!

Darren Hidalgo
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

“I consider conversations with people to be mind exercises, but I don’t want to pull a muscle, so I stretch a lot. That’s why I’m constantly either rolling my eyes or yawning.” 
― Jarod Kintz, It Occurred to Me
Mobility WOD 148

CFSR WOD 11.10.2013


Warm up:

3 rounds

3 Inchworms

6 Burpees

9 Air squats

100 m run



Ten rounds

10 Thruster 95/65

10 Ring push-ups

or “1/2 Coe”

Five rounds

10 Thruster 95/65

10 Ring push-ups

Keith Adam Coe
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

First posted 12 Aug 2010

“It’s not the load that breaks you down, it’s the way you carry it.” 
― Lou Holtz

Ring Push-Ups W/K. Star

Mobility WOD 147


CFSR WOD 11.9.2013


Warm up:

3 rounds

50 jump rope (singles)

8 good mornings 45/33

10 sit ups


3 rounds

5 Power Cleans 155/105

10 Toes To Bar

Sprint 200 m

5 Power Cleans, 155/105

10 Toes To Bar

Sprint 200 m

Rest 1 min

“Do one thing every day that scares you.”
― Eleanor Roosevelt

Mobility WOD 146 Horizontal Adduction for Improved Positioning


CFSR WOD 11.4.2013



Warm Up: 4 Rounds for time

7 Burpees

Run 100m


“Tabata This”

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total of the lowest # of reps in each exercise.

“Life’s hard. It’s even harder when you’re stupid.” 
― John Wayne
Mobility Wod 141- calves and ankles 

CFSR WOD 10.31.2013


Thursday – Happy Halloween

Costumes encouraged!

Warm Up:

5min AMRAP
10 Sit Ups
10 Push Ups
10 Air Squats


3×10 Pendlay Row
3×10 Face Pulls —->(Good luck finding this one on youtube haha it will be demonstrated in class, I can assure you whatever you are imagniing is probably way worse then the actual movement)

4 rounds for total working time of:

30 KB Swings 53/35
15 Burpees
40 Double-Unders

Rest 1:1

“The farther we’ve gotten from the magic and mystery of our past, the more we’ve come to need Halloween.
October Dreams: A celebration of Halloween”
― Paula Curan

Mobility WOD – Pumpkin Patch


CFSR WOD 10.21.2013

Congratulations to those that finished the Paleo Challenge!  Tonight at 7:30 is the wrap up meeting.  Bring your favorite Paleo treat to share!  Time to celebrate your accomplishments!


Warm Up: 2min ME Burpees

Run 200m

2min ME Burpees

Run 200m

Strength: Back Squat

70%  80% 85%_____80% 85% 90%

3Reps 2Reps 1Rep

Conditioning: 5 min of “Cindy”

Rest 2 min

5 Min of “Cindy”

Run 800m

“And, when you want something, all the universe conspires in helping you to achieve it.”
― Paulo Coelho, The Alchemist

Mobility WOD 132


CFSR WOD 9.19.2013



Warm Up: 3 Rounds

7 Push Ups

7 Jumping Lunges

Run 200m


Tabata Something Else

Tabata Pull-up

Tabata Push-up

Tabata Sit-up (abmat)

Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

“In my hands the means… In my heart the will.” 
― Tsugumi Ohba

Mobility WOD 101


CFSR WOD 9.10.2013

Photo Aug 24, 9 02 06 AM


Warm Up: 3 Rounds for time

10 wall balls

20 Double Unders

Strength: Power Clean

10×1 (build to heaviest)


“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

“You have power over your mind – not outside events. Realize this, and you will find strength.”
― Marcus Aurelius, Meditations

Mobility WOD 91


Peachy Pork-a-Bobs by Michelle Tam http://nomnompaleo.com

CFSR WOD 9.8.2013



Partner Overhead Med Ball Relay:

  • 8x200m Runs in Teams of 2.
  • Partner 1 runs 200m carrying 20#/14# medball overhead , once they complete their run hand off to Partner 2.
  • Each partner runs 4 x 200m


 Muscle ups

 7 min AMRAP:

  • 10 Wall Balls 20#/14#
  • 10 Hand release push ups

Mobility WOD 89


“Everybody does have a book in them, but in most cases that’s where it should stay.”
― Christopher Hitchens

10 things that will happen when you join CrossFit.  – Huffington Post

CFSR WOD 9.1.2013



4 rounds

10 DB push press right 55/35

16 overhead lunge DB 55/35

10 DB push press left 55/35

16 overhead lunge DB 55/35

Mobility WOD 81

“But you can build a future out of anything. A scrap, a flicker. The desire to go forward, slowly, one foot at a time. You can build an airy city out of ruins.”
Lauren Oliver, Pandemonium



CFSR WOD 8.30.2013

Pick a team mate for today (preferably guy/girl)
Warm Up: 
400m Buddy Carry (each)
Your team is scored on total time. If one partner is unable to complete the buddy carry both partners must complete an 800m run and will be 
scored on that.
Teams Must accumulate 12,000#  (Movments Allowed Clean or Snatch)
Scored on total weight used (meaning the goal is to do this with as few reps as possible)
50 UB Partner wallballs
10 Bear Crawls (Alternate)
40 UB Partner Wall Balls
5 Bear Crawls 
30 UB Partner Wall Balls
3 Bear Crawls

Mobility WOD 79

“Friendship is born at that moment when one person says to another: “What! You too? I thought I was the only one.”
― C.S. Lewis


CFSR WOD 8.29.2013

Warmp Up:
Tabata Hamstrings: Good Mornings (45/35)
Back Squat 5×6 @ (65% +20#) (Mondays weight + 20#)
30 KB swings 32/24kg
30 Burpees
20 KB swings 32/24kg
20 Burpees
10 KB swings 32/24kg
10 Burpees

Mobility WOD 78

“May you live every day of your life.”
― Jonathan Swift


CFSR WOD 8.26.2013


Thanks to all who showed up for the Pool Party and WOD!!!   Great friends, great workout, great food and drinks!!!

Find Monday’s  CrossFit Kids WOD here crossfitsrkids.com !!!!


3×10 Back Squat @65%

Against a 10min clock
Run 800
15 Clean and Jerks 135/95
Run 400
15 Clean and Jerks 135/95
ME Air Squats

Scored on time and air squats

All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.

From the ashes a fire shall be woken,
A light from the shadows shall spring;
Renewed shall be blade that was broken,
The crownless again shall be king.” 
― J.R.R. Tolkien, The Fellowship of the Ring

Mobility WOD 76

1) double ball on thoracic 100 straight arm passes to overhead

2) ball on lower quad bend and straighten leg 50 times each side

3) Pretzel hip stretch – sit tall


Q and A with Mark and Robb two of the most respected leaders in the field of Paleo/Primal foods.

CFSR WOD 8.24.2013

OLYMPUS DIGITAL CAMERACome to the Pool Sunday at Noon!  At Bollinger Canyon Rd. and Camino de Jugar. Its a potluck Party!

CrossFit Kids Starts Monday!!! Check out the new webpage CrossFitSRKids.com



5 rounds

30 Box Jumps

10 Deadlifts 225/155


20 Minutes  Stretching

A Strong Body Makes the Mind Strong - Thomas Jefferson

Day Off of “Mobility WOD” for full body stretching session.


Slow Cooker Kalua Pig by Michelle Tam http://nomnompaleo.com

Still eating Grains ? Legumes? This is a how to video teaching you how to prepare for better health.

CFSR WOD 8.23.2013

CrossFit Kids action

Get ready for CrossFit Kids Starting Monday!!!   We will also do a Kids WOD at the Pool Party on Sunday at Noon.  We will be at the community pool at the corner of Bollinger Canyon Rd and Camino de Jugar.  Pot Luck BBQ and WOD!!!   Join the Fun!

CrossFit Kids Schedule

August 26 – September 8 we are offering a Free trial period to limited number of Members kids.  Non-Members can join if space is available.

Monday – Thursday

Pre-K  3 to 5 yrs.      3:30-3:50pm

Kids 6-12 yrs.           3:50 – 4:30pm


Pre -K    11:00 – 11:20

Kids       11:20 – 12:00


Back Squat 5×5 @ 65%

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30 min

“How wonderful it is that nobody need wait a single moment before starting to improve the world.” 
― Anne Frank

Mobility WOD 74

Box squat groin mob: 2 min working knees out and folding forward (sorry this sucks)
Hip capsule Mob with lateral band distraction: 2 min grinding each side
First Rib beat down for overhead 1-2 min each side
Internal rotation thoracic mob: 1-2 min suffering each side


CFSR WOD 8.22.2013


Team workout:

Split between partners, one must be holding the KBs for work to count

Kettle bell weights 53/70

Start with 400m run together.

80 Push ups

60 Box Jumps (24/20) – partner holding KBs

40 (each) Goblet Squats – each partner has one KB

30 (each) Walking Lunges with KB

20 (each) KB Swings

400m Farmer Carry – partners each carry 2 KBs (1 at a time)

“Do what you can, with what you have, where you are.” 
― Theodore Roosevelt

http://www.health-bent.com/poultry/paleo-lettuce-wrapspaleo lettuce wrap 


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