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Posts tagged “San Ramon

CFSR WOD 10.1.2014

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Barbells for Boobs event is this Sunday.  Free Grass fed

Organic Beef BBQ – Noon – 2.  Wear pink!

Help us reach our fundraising goal:

 https://fundraise.barbellsforboobs.org/fundraise/team?ftid=33260

WEDNESDAY

Warm Up – Sled Races  separate into 2 teams, twice through for each person – (Push those GHD machines!)

Strength – Back Squat to heavy load, drop 20-30#s and do 3×3

Speed – 2 x 800 M Run for time. 3 Minute rest

Conditioning – 5  Min AMRAP

5 Toes To Bar

5 Full Cleans 115/75

Bonus Abs – Tabata Flutter Kicks

http://thedomesticman.com/2012/08/08/chicken-panang/


CFSR WOD 9.30.2014

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 “Sled” races….boom!

TUESDAY

Warm Up – Rowling 4 Rounds

Strength – Over Head Squats 5×7 work to heaviest load

Conditioning – 6 Rounds for Time

5 Over Head Squats 95/65

10 Box Jumps 24/20

100 M Run

Bonus Abs – 50 Kayakers 20/14

http://www.thefoodee.com/recipe/4782/


CFSR WOD 9.29.2014

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 We will miss you, Justin B.  Good luck in TN!

MONDAY

Warm Up –  400 Meter Run & Shoulder Mobility

Leader Board Challenge

Conditioning – CHELSEA

30 Min EMOM

5 Pull Ups

10 Push Ups

15 Squats

Bonus Abs – Tabata Sit Ups

http://www.thefoodee.com/recipe/4856/


CFSR WOD 9.28.2014

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 Nice Work, Deepa!

SUNDAY

Warm Up – Stretch it Out!

LEADER BOARD CHALLENGE

CrossFit Total

Best of 3 for the following (in the correct order):

Back Squat

Shoulder Press

Deadlift

“What you do makes a difference, and you have to decide what kind of difference you want to make.”
― Jane Goodall

http://www.thefoodee.com/recipe/4884/


CFSR WOD 9.23.2014

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TUESDAY

Warm Up – 3 Rounds

10 Good Mornings

5 Inch Worms

200 Meter Run

Strength – Deadlifts – “Sumo”

5×7 Build to Load Each Set

Conditioning – 3 Rounds for Time

200 Meter Farmers Carry 45/25

100 Meter Waiter’s Walk 45/25

100 Ft Bear Crawl

Bonus Abs – 3 Rounds

10 V-Ups

10 JackKnife

10 Obliques (each side)

“If you’re reading this…
Congratulations, you’re alive.
If that’s not something to smile about,
then I don’t know what is.”
― Chad Sugg, Monsters Under Your Head

Eat Clean!

Breakfast Idea…

summer-squash-breakfast-bowl


CFSR WOD 9.21.2014

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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

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 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


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