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

Posts tagged “San Ramon

CFSR WOD 9.21.2014

august 2014 050

 

SUNDAY

Warm Up – FauxGa

Strength – Front Squat 5×5 Build load each set

Conditioning – Medicine Ball Mania – Don’t Drop The Ball!

3 Rounds For Time

400 Meter Run w/Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Lunge w/Med Ball 20/14

***10 BURPEE PENALTY EVERY TIME THE BALL TOUCHES THE GROUND***

Bonus Abs – 50 Knees to Elbows

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
― Maya Angelou

GET IN HERE AND GRAB A MEDICINE BALL!!!

spicy-indian-cabbage

Click to enlarge

 


CFSR WOD 9.19.2014

august 2014 070

 FRIDAY

Warm Up – Run 400 Meters

Hip & Knee Mobility

Strength – Back Squat 3 x 20 @ 65% (bottom charts)

Conditioning – 15 Min AMRAP

1 Rope Climb

12 Kettle Bell Snatch 53/35

100 Meter Run

Bonus Abs – 75 Jackknife sit ups

Even Belle knows….

autumn-beef-stew


CFSR WOD 9.17.2014

august 2014 049

WEDNESDAY

Warm Up – Burgener Warm Up

Strength – Snatch to load then 3×3 for heaviest set of 3

Conditioning – For Time

40 Wall Balls 20/14

20 Front Rack Lunge 115/75

30 Wall Balls

20 Front Rack Lunges

20 Wall Balls

20 Front Rack Lunges

10 Wall Balls

Bonus Abs – Tabata Swimmers aka Scuba Steve!

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.”
― Tom Bodett

Oh, today you will go deeper than that!

applesauce


CFSR WOD 9.16.2014

august 2014 072

TUESDAY

Warm Up – Running Drills

Speed – 5 x 50 M Sprints

LEADER BOARD CHALLENGE

Conditioning – NICOLE

20 Min AMRAP

400 M Run

Pull Ups

Bonus Abs – 50 Toes to Bar from Floor

“There’s nothing like deep breaths after laughing that hard. Nothing in the world like a sore stomach for the right reasons.”
― Stephen Chbosky

shrimp+and+scallops+in+garlic+herb+ghee


CFSR WOD 8.29.2014

august 2014 102

FRIDAY

Warm Up -

100 Ft Soldier Kicks

100 Ft Bear Crawl

100 Ft lunge bring opposite knee to chest

100 Ft Skip

Speed – 7 x 100 Meter Sprints

Conditioning – Partner Wod FOR TIME

3:3 6:6 9:9 12:12 15:15 18:18 21:21

Thrusters 95/65

Bar Facing Burpees

Partners Switch Exercises Each Round

Bonus Abs – 25 Mermaids Each Side

Mob Wod 28 Pt 2

http://www.janssushibar.com/crab-cake-benedict/


CFSR WOD 8.26.2014

july29 082

Super Men!

TUESDAY

Warm up – 3 Rounds

200 Meter Run

10 Stripper Squats

10 Jumping Jacks

Then – Couch Stretch 30 Seconds each leg, twice

Strength – Front Squat

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 3 Rounds

400 Meter Run

15 Pull Ups

12 Plate Burpees 45/25

Bonus Abs  – Tabata Kayaker

http://ourearthland.blogspot.ca/2012/08/spicy-kale-and-mushroom-cannelloni.html


CFSR WOD 8.21.2014

july29 076

THURSDAY

Warm Up – 2 Rounds

400 M Run

10 Push Ups

1 Min Jump Rope

Conditioning -Part 1  Open 12.1

7 Min AMRAP

Burpees 6″ jump touch

Conditioning Part 2

Annie – For Time

50-40-30-20-10

Double Unders

Sit Ups

Bonus – 3 Rounds

10 Back Ext

10 Hitlers Dog each side

10 Partner Glute Hamstring Raise

What does K Star have to say about Double Unders?

bacon-wrapped-chicken-thighs


Follow

Get every new post delivered to your Inbox.

Join 81 other followers