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Posts tagged “mobility wod

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 8.13.2013


Tuesday 8-13-13

EMOM 10min

7 Toes-2-Bar


Femme Fit 2013

Event 3

2500# of Thrusters  – choose your own weight

Box Jumps 24/20   reps= to the Number of Thrusters in part 1

2500# of Thrusters  – same weight as first set

18 min Time Cap

If you use 100# for the thrusters, Your rep count is 25 thrusters, 25 box jumps, 25 thrusters.  50 lbs = 50 thruster 50 box jump, 50 thruster

“Life’s under no obligation to give us what we expect.” 
― Margaret Mitchell

1) Lacrosse ball under collar bone face down on floor arm behind back

2) Lacrosse ball under first rib face up lift hips to generate pressure work arm positions across body and out to side

3) Band (red or blue) on pull up bar and around shoulder – lay face down for arm bar stretch (airplane crash without leg)


cherry chicken2

CFSR WOD 07.31.2013


Wednesday 7-31-13
Establish 1rep Max Snatch
Power Clean (135/95)
Box Jumps (24/20)
Toes To Bar

“If it wasn’t hard, everyone would do it. It’s the hard that makes it great.” Tom Hanks

Mobility WOD 51

Happy Wednesday Flexi-Animals,

Someone this weekend pointed out that that were really stoked that they could actually squat for 10 minutes after nearly 2 months of working at it. I thought, “Great, you can now have dinner with 2/3 of the world, or go the bathroom in Thailand.” It came out as, “great job”.

As athletes, we are digging ourselves out of holes that we’ve been systematically creating for years. Your body’s tissues are like obedient dogs. You’ve just got to train them. They will get out of your way time and time again if you just give them a little input.

Check out Crossfit.com today for a stimulating discussion on why squatting, shooting the duck, pistols, and pooing are really all the same thing. click here

Today’s MWod is about dealing with your soft tissue sliding/quality.
You need to spend 10 minutes rolling around on the pain ball. I’ve given you some ideas in the video, but feel free to focus on any area that feels matted down.

Remember: If you respect yourself, you need to drink half your bodyweight in water in ounces every day as a baseline.
Being globally dehydrated alone, is enough to significantly impair your performance by letting fuzz grow like gangbusters.
Don’t be that guy. Drink some water, like the cool kids.


Study – Your fast food hamburger may contain as little as 2 percent actual meat


RECIPE OF THE DAY: Early Summer Brunch.

CFSR WOD 06.26.2013

CrossFit San Ramon at Summer Solstice Throwdown!

Wednesday 6-26-2013

Push Press 5 x 3 @70% 1RM


10 minute clock

                  5-4-3-2-1                         10-9-8-7-6-5-4-3-2-1 

Atlas Stones 150/90    or        DB cleans 55/35

 Muscle ups                                 Ring Dips

2 minute rest

10 minute clock


Tire Flips

Jumping Lunges

“It is never too late to be what you might have been.” 
― George Eliot

For Today’s Mob Wod continue down to 16 

Mobility WOD 15 part 2 This goes with yesterdays Mob WOD

A “how to” fit mobility in anytime anywhere

Mobility WOD 16

Thai Spiced Turkey Burgers

CFSR WOD 06.25.2013

Shannon at weekend competition

Shannon at weekend competition

Tuesday 6-25-2013

5 x 2 Power Clean


for time


Power Snatch

Kettlebell Swing 53/35

buy out with

5 Rope Climbs

Mobility WOD 15

“We are all in the gutter, but some of us are looking at the stars.”
― Oscar WildeLady Windermere’s Fan


CFSR WOD 06.24.2013

Nik and Joseph back to back clean in Deadlift, Clean Split Jerk WOD at this weekend's competition.

Nik and Joseph back to back cleans, in the Deadlift, Clean Split Jerk WOD at this weekend’s competition.

Monday 6-24-13

1 & 1/4 Back Squat

*Squat then come 1/4 of the way back up before re squatting.

Build to heaviest set.

10min AMRAP
In teams of 2

Row 1k
15 Complex
Split Jerk

Mobility WOD 13

Celebrity Goat Match Reverse Ballerina + adductor destructor

Everest Maxed Out


RECIPE OF THE DAY: Chili Chips and Cheese – Paleo

CFSR WOD 06.19.2013

Joseph, Josh and Keegan

Joseph, Josh and Keegan

Wednesday 6-19-13

 2,000 Meter Row


4 rounds for Split Jerk Workload

(All rounds must be performed unbroken)

5 Push Press

10 Push Jerks

ME Split Jerks

*Score = Load x # of Split Jerks

Mobility WOD 8

“Effective leaders help others to understand the necessity of change and to accept a common vision of the desired outcome.” John Kotter

Nurture genius by bucking the system – Autistic boy with higher IQ than Einstein discovers his gift after removal from state-run therapy

Quick Pickled Asparagus and Carrots with Tarragon from GourmandeintheKitchen.com  Quick Pickled Carrots and Asparagus with Tarragon

RECIPE OF THE DAY: Quick Pickled Carrots and Asparagus