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Posts tagged “squat

CFSR WOD 9.11.2014

august 2014 095

No Excuses!!

THURSDAY

Strength – Deadlifts

5@40% 5@50% 3@60%

5@75% 3@85% Max@ 95%

Conditioning – 12 Min AMRAP

12 Box Jumps 24/20

10 Hang Power Cleans 95/65

8 Overhead Squats 95/65

Bonus Abs – Tabata Sit Ups

“Happiness is not something ready made. It comes from your own actions.”
― Dalai Lama XIV

Eat Well for your HEALTH!

cabbage-and-leftovers-its-whats-for-lunch-and


CFSR WOD 8.27.2014

 LABOR DAY – 1 WOD  9:30AM

 

august 2014 005

 

WEDNESDAY

Strength – 10 Min EMOM  – 65% of 1RM

Clean

Power Clean

Hang Power Clean

Clean

Conditioning – 12 Min AMRAP

12 Push Ups

16 Kettle Bell or Dumbbell Snatch 53/35

20 Air Squats

Bonus – 50 Supermans

Mob Wod #22

dill+oregano+dry+rubbed+rack+of+lamb


CFSR WOD 8.26.2014

july29 082

Super Men!

TUESDAY

Warm up – 3 Rounds

200 Meter Run

10 Stripper Squats

10 Jumping Jacks

Then – Couch Stretch 30 Seconds each leg, twice

Strength – Front Squat

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 3 Rounds

400 Meter Run

15 Pull Ups

12 Plate Burpees 45/25

Bonus Abs  – Tabata Kayaker

http://ourearthland.blogspot.ca/2012/08/spicy-kale-and-mushroom-cannelloni.html


CFSR WOD 6.3.2014

GET IT, JAMES!!!

TUESDAY

Strength – 1 Rep Max Thruster

Conditioning – “Effd Up Fran”

21 Thrusters 95/65     0-4 Minutes

21 Pull Ups      4-8 Minutes

15 Thrusters      8-12 Minutes

15 Pull Ups    12-16 Minutes

9 Thrusters      16-20 Minutes

9 Pull Ups      20-24 Minutes

 

Mobility WOD 354 – Hip gnar gnar?

http://www.marksdailyapple.com/tender-prime-rib-roast-with-mushroom-and-bacon-saute/#axzz32rllra8P

Sexy Time Meatloaf …

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CFSR WOD 3.12.2014

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The Infamous “Butt against the Wall” Stretch–it feels sooo good!

Wednesday

Strength:

Every Minute On The Minute for 10 Minutes

3 Shoulder Press 3 Push Press 3 Split Jerk @ 75% of Shoulder Press 1 Rep Max

Conditioning:

Tabata Something Else – Add Total Reps for all exercises

Pull Ups

Push Up

Sit Ups

Squats

Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive. ~Howard Thurman

Mobility WOD 271

http://nomnompaleo.com/post/22316250352/oven-braised-mexican-beef

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CFSR WOD 3.7.2014

332014 003

CFSR 7:30pm Beginner Class lookin good!

Friday

Strength:

Split Jerk Technique to Load – from the rack

Conditioning:

For Time

20 Back Squat 165/115

20 Air Squat

10 Front Squat 165/115

30 Air Squat

5 Overhead Squat 165/115

40 Air Squat

A man too busy to take care of his health is like a mechanic too busy to take care of his tools. ~Spanish Proverb

Mobility WOD 258

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

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CFSR WOD 1.17.2014

2010-12-15 02.45.36

CrossFit San Ramon Family, like no other!

FRIDAY

Warm Up: Dynamic Bands Sprint work
 Strength: 8x50m Sprint Walk back for recovery
Conditioning:
1 Mile Run (Flat)
50 Pull Ups
75 Push Ups
150 Squats
1 Mile Run (Hill)

“Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.”
― Maya Angelou

Mobility WOD 212

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