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Posts tagged “San Ramon

CFSR WOD 10.30.2014

oct19 013

THURSDAY

Strength – 6 x 3 Snatch Grip Strict Press. Increase weight but don’t fail reps.

Conditioning – 3 Rounds max effort for total score

4 Min AMRAP

12 Pull Ups – or – Ring Rows

9 Push Ups

6 Power Cleans 185/125

2 Min Rest

Accessory Work – 3 Rounds Max Effort

Hold Top of Dip

Rest As Needed

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CFSR WOD 10.29.2014

WEDNESDAY

Warm Up – Couch Stretch 2 rounds each side

3 Way Stretch  2 Rounds all 3 positions

3 x 10 Good Mornings PVC Pipe

400 Meter Run

Strength – 5×5 Back Squat @ 85%-90% of 1RM

Then

7×2 Deadlift, increase weight every set to heavy load

Efficiency – Tabata Burpees W/Plate 45/25

Accessory Work – 4 Rounds

20 Banded Hamstring Curls

15 Banded Good Mornings

“True happiness comes from the joy of deeds well done, the zest of creating things new.”

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CFSR WOD 10.24.2014

sept16 122

FRIDAY

Warm Up – Shoulder Mobility

Strength – 3×3 Shoulder Press 85% of 1RM Top Charts

Conditioning – 3 Rounds for Time

5 Shoulder Press 95/65

10 Push Press 95/65

15 Push Jerk 95/65

Bonus Abs – 40 Mermaids – 20 each side

I knew there was a rational eexplanation..

“Be happy for this moment. This moment is your life.”

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CFSR WOD 10.23.2014

sept16 072

THURSDAY

Warm Up – Couch Stretch 30 seconds each leg, twice

3 Way Stretch 30 Seconds each position, 2 times each

20 Reverse Hypers

Run 400 Meters

Conditioning – Newport Crippler

Do this at 75% of 1Rm or 225/155

30 Back Squats

1 Flat Mile Run

Post Workout -

Weighted Dips & Pull Ups 3×5

What’s up with the POSE method of running?  Check it out!

“This months diet is next months body”

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CFSR WOD 10.22.2014

sept16 104

WEDNESDAY

Warm Up – 3 Rounds

10 Pvc Pass Thrus

10 Prisioner Squats

10 Second each side Runners lunge

Speed – 8 x 50 Meter Sprints

Conditioning – Every 2 Minutes for 7 Rounds

7 Push Ups

10 Kettle Bell Swings 53/35

200 Meter Run

Mobility Wod – Get your MOBWOD on!

“The greatest wealth is health”

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CFSR WOD 10.21.2014

sept16 011

TUESDAY

Warm Up – 3 Rounds

10 Scapular Pull Ups

10 Good Mornings 45/33

10 Squats

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

12 Dead lifts 225/155

20 Pull Ups

12  Power Clean & Jerks 135/95

20 Knees to Elbows

Use 1 bar, change weights

“It is not how much we have, but how much we enjoy, that makes happiness”

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CFSR WOD 10.20.2014

Get Signed up for the Holiday Paleo Survival Challenge. It

kicks off Thursday, October 30th, 6:30pm

sept30 013

MONDAY

Warm Up – Partner Medicine Ball Drills

Strength –  10 Min EMOM @ 75% of 1RM

4 Back Squats

3 -0 – x – 0 (lower for 3 count, hold zero, up explosive, hold top for zero )

3–>4 Min AMRAPS – Score Burpees

20 Double Unders

20 Wall Balls 20/14

200 M Run

Max Burpees

2 Min Rest

Bonus Work – 25 Superman Hollow Rolls

“You are always stronger than you think you are”

Way to go on your first bar muscle up, Doug!!

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