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Posts tagged “pushup

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

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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

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CFSR WOD 11.24.2013

Sunday

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

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CFSR WOD 11.14.2013

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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!

 

Thursday
Warm Up:
3min Of “Cindy”
Rest 1min
3min of “Cindy”
Strength:
EMOM 10MIN
1 Snatch + 2 Hang Snatches  @ 70%
Conditioning:
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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