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

Posts tagged “WOD

CFSR WOD 12.22.2014

11-5-14 021

MONDAY

Holiday Circuit 

3 ROUNDS – 45 seconds on 45 seconds off

Box Jumps 24/20

Pull Ups

Air Squats

Toes to Rope

Sit Ups

Push Ups

Russian Kettle Bell Swings 70/53

Row for Calories

BOOOOM!

 

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

pumpkin-pie-smoothie/

Pumpkin Pie Smoothie


CFSR WOD 12.21.2014

11-5-14 017

SUNDAY

Warm Up – GET LOOSE

Foam Roll, Lacrosse ball & 3 Way Stretch

Strength – 12 Min work to max Jerk from the rack

Conditioning – 5 Rounds (10 Minute Cap)

1 Rope Climb

2 Wall Climbs

4 Shoulder to Overhead 185/128

at 10 Minutes

3 Rounds

10 Hand Stand Push Ups

5 Muscle Ups

“The only person you are destined to become is the person you decide to be.”

http://paleoleap.com/chicken-salad-almond-dressing/

Chicken Salad With Almond Dressing


CFSR WOD 12.20.2014

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

cam

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.”

breakfast-burrito/

Breakfast Burrito


CFSR WOD 12.19.2014

11-5-14 034

Flashback Friday!

FRIDAY

Warm Up:

Double Under Practice

Dynamic Bands

2 rounds

15 good mornings  45/33

15 back squat 45/33

Deadlift:

E2MOM – 2 deadlifts

60,65,70,75,80,85,90% of 1RM

Conditioning:

Jackie

1000 Meter Row

50 Thrusters 45/33

30 Pull Ups

Bonus: Reverse Tabata L-sit

“Either you run the day, or the day runs you.”

cod-with-italian-style-salsa/

Cod With Italian Style Salsa


CFSR WOD 12.18.2014

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

11-5-14 010

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.”

http://paleoleap.com/thai-larb/

Thai Larb


CFSR WOD 12.17.2014

CrossFit Kids & Teens returns January 5th!

Crossfitsrkids.com

cfsrladies

WEDNESDAY

Warm Up -

50 Ft Soldier Kicks

50 Ft Carioca

50 Ft Bear Crawl

50 Ft Samson Stretch

Speed – 10 min EMOM (You will do a 30 second Shuttle Run Max effort, use that # for the EMOM)

5 Meter Shuttle Run

*5 Minute Rest/Set-Up for AMRAP*

4 Min AMRAP

10 Burpee Box Jump 24/20

10 Pull Up

2 Min Break

4 Min AMRAP

Row for Calories

2 Min Break

4 Min AMRAP

10 Jumping Lunges

10 Shoulder to Overhead 75/53

Strive not to be a success, but rather to be of value.

meatballs-spicy-tomato-sauce/

Meatballs With Spicy Tomato Sauce


CFSR WOD 12.15.2014

Re-Test the Body Weight Challenge and submit your time no later than Tuesday afternoon to get in the drawing for the swag bag!

menofcfsr

MONDAY

 Warm Up – Shoulder Mobility

3 Rounds

1 Min Row

1 Min Double Unders

1 Min 5 Meter Shuttle Runs

Strength  – 8 Min EMOM

3 Push Press  70% of 1RM

3 Push Jerk

4 Rounds for Time

Start each minute with 3 burpees

10 Kettle Bell Swings 70/53

15 Squat Jumps 45/33

20 Sit Ups

Bonus – 35 Partner Glute ham Raise

“If you’re going through hell, keep going.”

paleo-donuts/

Maple Cinnamon Paleo Donuts


Follow

Get every new post delivered to your Inbox.

Join 84 other followers