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Posts tagged “San Ramon

CFSR WOD 12.20.2014

Christmas Eve- 1 WOD 9am  ~ 12 Days of Christmas!

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Is that a Shake Weight?  AWESOME!

SATURDAY

Warm Up – Rowling 5 Rounds

Conditioning – Holiday Partner WOD

7 Minutes to Max

Clean & Jerk

3 Minute Break

7 Minutes Row for Max Meters

Switch every 250 Meters

3 Minute Break

7 Min AMRAP

20 Box Jumps 24/20

20 Kettle Bell Snatch 53/35

3 Minute Break

7 Min AMRAP

10 Over Head Squats 115/75

10 Front Squat

10 Back Squat

DONE!!

“Go confidently in the direction of your dreams.  Live the life you have imagined.”

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Breakfast Burrito


CFSR WOD 12.18.2014

Who’s excited for the return of CrossFit Kids & Teens?  We are! 

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THURSDAY

Warm Up – Run 800 Meters & Medicine Ball Drills

4 sets or 35 total of each (whichever is greater)

Strict Pull Ups

Dips (Sub Chair dips)

4 Rounds for Time

20 Wall Balls 20/14

20 Dumb Bell Snatch 55/35

400 Meter Run

2 x 45 seconds each front plank & back plank

“Winning isn’t everything, but wanting to win is.”

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Thai Larb


CFSR WOD 12.16.2014

Don’t forget to submit your Body Weight Challenge Re-test time by this afternoon!

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TUESDAY

Warm Up – Hip Mobility

Strength – 14 min E2MOM 2 Back Squats

60, 65, 70, 75, 80, 85, 90%

Conditioning – 8 min AMRAP

8 Power Cleans 115/75

8 Push Ups

Bonus Abs – Tabata Hollow Rocks

 

“Accept the challenges so that you can feel the exhilaration of victory.”

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Paleo Recipe Summer Stuffed Pork


CFSR WOD 12.10.2014

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WEDNESDAY

  Warm Up – 400 Meter Run

-then-

Go through each Circuit Station

Conditioning – Holiday Circuit aka 45 seconds of heaven!

3 Rounds – 45 seconds on 45 seconds off

1.  5 Meter Sprints

2.  Push Ups

3.  Box Jumps 24/20

4. Kayakers 20/14

5. Wall Balls 20/14

6.  Seated Dumb Bell Press 35/20

7.  Goblet Squats 53/35

8.  Grasshoppers

“Start where you are. Use what you have. Do what you can.”

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Paleo Recipe Paleo Breakfast Omelet with Red Pepper


CFSR WOD 12.09.2014

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TUESDAY

Warm Up – Rowling 3 Rounds

Soeed – 8x 100M Sprints

Strength – 10 Min EMOM

3 Shoulder Press – 70% of 1 RM

3 Push Press

Conditioning – Holiday Shopping Fights Gone Bad

3 Rounds – 1 Min

Pull Ups

Rowing For Calories

Kettle Bell Swings 53/35

Sit Ups

Lunges

*1 Minute Rest*

“Problems are not stop signs, they are guidelines.”

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CFSR WOD 12.08.2014

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MONDAY

Warm Up – Bring Sally – Squats

Strength  – Back Squat 3 x 5 @ 80%

Conditioning  – 3 min AMRAP

Power Clean & Jerk 135/95

2 min Rest

3 Min AMRAP

Burpees over the Bar

2  Minute Rest

3 Min AMRAP

Kettle Bell Snatch 53/35 (alternate arms) *Beginners Single Arm Russian Kettle Bell Swings*

Bonus Abs – Tabata Sit Ups

“Friendship is thinking of the other person first.”

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CFSR WOD 12.3.2014

sept30 052WEDNESDAY

Warm Up – 4 Rounds

100 Meter Row

10 Ball Slams

10 Ab Wheel

10 Second Samson Stretch

Strength – Clean & Jerk to Max, drop to 85% for 7×1

Conditioning – 7 Rounds

6 Push Jerk 135/95

6 Chest to Bar Pull Ups

Bonus Abs 3xs

10 V Ups

15 Sit Ups

“Do what you can, with what you have, where you are.”

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