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

Posts tagged “strength and conditioning

CFSR WOD 9.20.2014

august 2014 011

 

SATURDAY

Warm Up – Running Drills

Speed – 3 x 400 Meter Sprints  2 Minute Rest

Conditioning -

30 Seconds on 30 Seconds Rest 4x Each 2 Minute rest at the end of each exercise

Row For Calories

Shuttle Run 5 Meters

Kettle Bell Swings 53/35

Air Squat

Burpee

Bonus  Reverse Tabata L- Sits

“Sometimes you wake up. Sometimes the fall kills you. And sometimes, when you fall, you fly.”
― Neil Gaiman, The Sandman, Vol. 6: Fables and Reflections

bacon-peach-cobbler


CFSR WOD 9.19.2014

august 2014 070

 FRIDAY

Warm Up – Run 400 Meters

Hip & Knee Mobility

Strength – Back Squat 3 x 20 @ 65% (bottom charts)

Conditioning – 15 Min AMRAP

1 Rope Climb

12 Kettle Bell Snatch 53/35

100 Meter Run

Bonus Abs – 75 Jackknife sit ups

Even Belle knows….

autumn-beef-stew


CFSR WOD 9.18.2014

august 2014 016

Yes, Tim, that workout WAS rough… :)

THURSDAY

Warm Up  – Run 400 Meters

Shoulder Mobility

20 Burpees

Strength – Push Jerk technique to load – get to 1RM

Conditioning – 4 Rounds for Time

15 Box Jumps

5 Push Jerks 155/105

15 Ring Rows

Bonus Abs – Tabata Hollow Rock

easy-workout-crossfit-

 

paleo-pumpkin-muffins


CFSR WOD 9.17.2014

august 2014 049

WEDNESDAY

Warm Up – Burgener Warm Up

Strength – Snatch to load then 3×3 for heaviest set of 3

Conditioning – For Time

40 Wall Balls 20/14

20 Front Rack Lunge 115/75

30 Wall Balls

20 Front Rack Lunges

20 Wall Balls

20 Front Rack Lunges

10 Wall Balls

Bonus Abs – Tabata Swimmers aka Scuba Steve!

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.”
― Tom Bodett

Oh, today you will go deeper than that!

applesauce


CFSR WOD 9.14.2014

august 2014 075

 

SUNDAY

Sunday Morning Stretching

Strength  – 3 x 15 Overhead Squat @ 65%

Conditioning – 4 Rounds For Tim….

10 Toes to Bar

15 Kettle Bell Swings 53/35

20 Double Unders

Bonus Abs – Tabata Flutter Kick w/Plank Rest

pumpkin-scones


CFSR WOD 9.12.2014

august 2014 064

FRIDAY

Leader Board Challenge

Warm Up – Burgener Warm Up

Speed – 6 x 50 M Sprints

Conditioning – ISABEL

30 Power Snatches for time 135/95

Accessory work -

 3 x 10 Reverse Hypers

3 x 10 Pull Aparts

Bonus Abs – Reverse Tabata L-Sit (10 seconds work, 20 seconds rest)

“Count your age by friends, not years. Count your life by smiles, not tears.”
― John Lennon

 

Bacon-sushi

 

 


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


Follow

Get every new post delivered to your Inbox.

Join 81 other followers