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Posts tagged “San Ramon

CFSR WOD 2.14.2015

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SATURDAY

Happy Valentine’s Day!

Part 1 – “Clean, you Jerk…”

Clean & Jerk technique to load, then drop to 85% and do 3×3

Part 2 – The Break Up

7 Min AMRAP

7 Burpee Box Jump 24/20

7 Squat Jumps 45/33

7 Minute Break

Part 3 – The Make Up – 7 Minutes of heaven!

7 Min AMRAP

7 Power Snatch 95/65

7 Kettle Bell Swings 70/53

“Pearls don’t lie on the seashore. If you want one, you must dive for it”

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Sweet and Savory Frittata


CFSR WOD 2.12.2015

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THURSDAY

Turkish Get Up to max drop weight 3×5 each hand

3x 4 minutes AMRAP 4 minute rest

1. Row for meters

2. 5 T2B 15  Wall Balls 20/14

3. Burpee 6 inch jump

Accessory Work – 150 Ft Death March (go light)

“Life is like riding a bicycle. To keep your balance you must keep moving”

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Venison Butternut Squash Chili


CFSR WOD 2.10.2015

c4ctarekWhat a great event, thank you EVERYONE!

c4cevent

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TUESDAY

Warm Up – Ski Racers!!

Strength – Front Squat (Wendler Series – Bottom Chart)

5@40% 5@50% 3@60%

5@75%  3 @85%  Max @95%

Conditioning – 12 Min AMRAP

50 Ft Lunge

50 Ft Bear Crawl

50 Air Squats

1 Rope Climb

Accessory Work – 40 Reverse Hypers

HEY–at least they’re not in the sand….

“Be the change you wish to see in the world.”

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Oxtail Ragout


CFSR WOD 2.02.2015

 5.2.2014 003REMINDER–No Classes this Sunday, 2-8.  CrossFit4Capes event is that day 11-1.  See you there!

MONDAY

Warm Up – 3×10 PVC Pass Thrus

purple or red band pull aparts

partner front rack stretch

Accessory Work – 3×10 Bicep Curls

Strength – Front Squat – BOTTOM CHART

5@40%5@50% 3@60% 3@70%  3@80%  Max@90%

Conditioning – 4 Rounds for Time

30 Grasshoppers

3 Wall Climbs

400 Meter Run with Medicine Ball 20/14

Bonus Abs – Tabata Kayakers

“That which does not kill us makes us stronger.”

Mobility Wod – IT BAND….

https://www.youtube.com/embed/KdHah3xPx6E“>

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CFSR WOD 2.01.2015

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SUNDAY

Warm Up – 400 Meter Run

50 Ft Bear Crawl

50 Ft Soldier Kicks

50 Ft Inch Worm

50 Ft Skip

Bring Sally Back Squats 45/33

Efficiency – 10 min EMOM

10 Double Unders

Conditioning 21-15-9

Burpee Pull Ups

Russian Kettle Bell Swings 70/53

“Strength and growth come only through continuous effort and struggle.”

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CFSR WOD 1.28.2015

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WEDNESDAY

Warm Up -

400 Meter Run

2 x 10 reverse Hypers

3 Way Stretch – 3 Rounds 30 Seconds each

2 x 10 Pvc Pass thrus & PVC Overhead Squats

Strength – Overhead Squats – Technique to Load – Record Max

Conditioning – 4 Rounds 3 Minutes on 2 Minutes Rest

8 Chest To Bar Pull Ups

8 Pistols

8 Overhead Squats 115/75

Bonus Abs – 100 alternating opposite elbows to opposite knee (on your back)

“A strong, positive self-image is the best possible preparation for success.”

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CFSR WOD 1.15.2015

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THURSDAY

Warm Up – 5 Rounds Rowling

Skill – Rope Climbs

Efficiency – 6 Min EMOM 1 Rope Climb

Conditioning – Lori’s Partner Barbell Medley 75/53

100 Overhead Squats

80 Thrusters

60 Hang Power Cleans

40 Front Squats

20 Snatch (full)

Bonus Abs – 150 Sit Ups for Time

“The only way of finding the limits of the possible is by going beyond them into the impossible.”

http://meatified.com/beef-and-mushroom-soup/


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