CFSR NIGHT OUT IS TONIGHT – 7:30pm McGahs in Danville
Warm Up – Burgener Warm Up
Strength – Snatch Technique to Load – 1RM
Conditioning – 2 –>4 Min AMRAPS
4 Box Jump Overs 24/20
4 Snatch (full) 95/65
Bonus Abs – 50 Weighted Sit Ups 45/25
Warm Up – Rowling 5 Rounds Each
Strength – 10 Min EMOM @ 65% of 1RM
Hang Power Snatch
Conditioning – 4 Rounds for Time
12 Dumb Bell Box Step Ups 55/35 24/20
10 Ring Rows
8 Ring Dips
1 Man Maker at the start of every minute 55/35
“Ain’t nothing to it but to do it”
Strength – Snatch
5@ 40%, 5@50% , 3@60%, 3@70%, 3@80%, Max Rep @ 90%
5 Rounds for Time
2 Manmakers 55/35
2 Wall Climbs
2 Rope Climbs
Rest 1 Minute
My doctor told me to stop having intimate dinners for four. Unless there were three other people. ~Orson Welles
Mobility WOD 299
Happy St. Patrick’s Day! Is that green beer Paleo?
If your name is Patrick you automatically get a 20 Burpee Pentalty today…
Andrea is happy that her name is not Patrick….
Strength- Overhead Squat Technique to Load
5 Rounds For Time
400 meter Run
15 Overhead Squats 95/65
For each petal on the shamrock
This brings a wish your way -
Good health, good luck, and happiness
For today and every day.
Mobility WOD 276
Well, that was rough!
Burgner Warm Up
Snatch Technique to Load
Snatch, Clean & Jerk
Full Squat caught with lockout, Best Good Lift For Each
Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor, catch the trade winds in your sails. Explore. Dream. Discover. ~Mark Twain
Mobility WOD 269
Nice work, Allison! Hey ladies, have you talked to Allison about joining her Dirty Girl 5K in October? CFSR will be representing with team Snatch Power! See the “events” tab for more info too!
10 Min AMRAP
30 Double Unders
15 Power Snatch 75/53
Burgner Warm Up
Snatch Technique Build to Load
3 Rounds for Time
3 Rope Climbs
100 Feet of Walking Lunge
10 DB Snatch Each Side 53/35
Happiness is neither virtue not pleasure not this thing not that, but simply growth. We are happy when we are growing. ~William Butler Yeats.
Mobility WOD 253
Good Work, Herb!
Warm Up – Burgner Warm Up
Strength -Snatch technique to heavy load
WOD – “Isabel” 30 Snatches for time 135/95
The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. ~Anthony Robbins
Mobility WOD 235
Paleo Challenge Day 23 – Simple Snacks
Paleo People Snacks. They come in a variety of flavors and they all ROCK! Whole Foods has them on their Paleo End Cap by the wine section. I particularly loved the banana nut flavor. CrossFit San Ramon will be offering them on their Online Store ASAP!