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Posts tagged “barbell

CFSR WOD 3.11.2015

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Nice work, Jess!

“To succeed in life, you need two things: ignorance and confidence.”

http://stiritup.me/?p=4744


CFSR WOD 3.1.2015

THE OPEN HAS ARRIVED!

Please arrive early to warm up  

Get here and sign up for a heat

Judging starts at 11:30am sharp

Potluck is from 11:30-1:30 

 


CFSR WOD 2.26.2015

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Thursday

“The true secret of happiness lies in taking a genuine interest in all the details of life”

http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com


CFSR WOD 2.15.2015

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 Welcome, CrossFit Drive!

SUNDAY

Warm Up – 400 Meter Run

3×10:

Good Mornings (pvc)

Pass Thrus (pvc)

Stripper Squats

Skill Work – 3 Minute Max Effort Double Unders

Strength – Deadlifts

Technique to Load, scale back to 80% and do 3×3

Conditioning – Fight Gone Worse

3 Rounds total, 1 minute each exercise 1 minute rest at end of 4 minutes – add up total reps

Row for Calories

DumbBell Snatch 55/35

Pull Ups

Sit Ups

Rest

STARTING NEXT WEEK – Yoga every Sunday at 7:30am!

“A friend is one of the nicest things you can have, and one of the best things you can be.”

paleo-roasted-tomato-basil-salad/

 


CFSR WOD 2.08.2015

crossfit4capes

SUNDAY

THERE ARE 3 CROSSFIT CHALLENGES AT THE EVENT

1.  TABATA AIR SQUATS

2.  BRING SALLY PUSH UP CHALLENGE

3.  2 MINUTE MAX DOUBLE UNDERS

Each challenge is $5.00 and will be donated to Capes4Heroes!

“Life must be lived forwards, but can only be understood backwards.”

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CFSR WOD 2.04.2015

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WEDNESDAY

Warm Up – 4 Rounds of Rowling – 2 Double Under Penalty per meter

Skill – Rope Climbs

Conditioning – 20 min EMOM 60% of 1Rm C&J

Clean

Clean & Jerk

Power Clean

Hang Power Clean

Bonus Abs – 25 Windshield Wipers

Here’s what Khalipa has to say about Rope Climbs -

https://www.youtube.com/embed/AD0uO7JGdZU“>

“It’s never a question of can you, it’s will you”

http://www.refinedchef.com/recipes/refined-chef-originals/chile-de-arbol-chicken-kebab.php


CFSR WOD 1.24.2015

After your WOD – head to the Santa Clara Convention Center to cheer on CFSR’s 4 teams!

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SATURDAY

Warm Up – 100 Ft Carioca

100 Ft Bear Crawl

100 Ft Soldier kicks

–Make sure you’re loose before sprints–

Speed – 8 x 50 meter Sprints

Strength – Over Head Squats 5 x 7 reps – each set gets heavier

Conditioning – 7 Min AMRAP

10 Box Jumps 24/20

10 Dumb Bell Box Step Ups 55/35

KIDS CLASS 11:30am –  Noon

Warm Up – 3-5 Min Foam Roll & Stretching

Front Squat – warm up air squat

Drills – Tabata Bear Crawl

WOD – 6 Min AMRAP

5 Star Jumps

5 Burpees

5 Box Jumps 16″

Cool Down & Free Play on the bars & rings

Mobility WOD 6

“The best person to get something done is a busy person.”

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