2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “snatch

CFSR WOD 8.23.2014

CFSR NIGHT OUT IS TONIGHT – 7:30pm McGahs in Danville

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SATURDAY

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

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CFSR WOD 8.3.2014

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SUNDAY

Warm Up – Rowling 5 Rounds Each

Strength – 10 Min EMOM @ 65% of 1RM

Hang Power Snatch

Hang Snatch

Full Snatch

Overhead Squat

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”

Snatch  tips!

http://nomnompaleo.com/post/3635746431/paleo-krabby-patties\


CFSR WOD 4.10.2014

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Thursday

Strength – Snatch

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

Conditioning -

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

http://www.radiancenutrition.com/2011/05/20/north-africian-spiced-ribs/


CFSR WOD 3.17.2014

Happy St. Patrick’s Day!  Is that green beer Paleo?

If your name is Patrick you automatically get a 20 Burpee Pentalty today…

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Andrea is happy that her name is not Patrick….

Monday

Strength- Overhead Squat Technique to Load

Conditioning -

Nancy

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

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Corned Beef and Cabbage by Against All Grain


CFSR WOD 3.10.2014

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Well, that was rough!

Monday

Warm Up:

Burgner Warm Up

Strength:

Snatch Technique to Load

Conditioning:

Olympic Total:

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

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CFSR WOD 2.28.2014

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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!

OPEN 14.1:

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/53

Friday

Warm Up:

Burgner Warm Up

Strength:

Snatch Technique Build to Load

Conditioning:

3 Rounds for Time

3 Rope Climbs

100 Feet of Walking Lunge

10 DB Snatch Each Side 53/35

Good Advice:

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

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CFSR WOD 2.11.2014

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Good Work, Herb!

Tuesday

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!

Paleo People                        Paleo People Apple & Nut Cluster Snacks, 1.0 Ounces , Trail Mix


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