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Posts tagged “barbell

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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CFSR WOD 1.22.15

sept16 070Dave B. will be representing CFSR at Moxie this Friday & Saturday!

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Jeremy is stoked for his 1st CrossFit competition!

Santa Clara Convention Center!  Friday 5pm, Saturday 10am!

THURSDAY

Warm Up – Rowling – 2 Burpee Penalty per meter

Efficiency – 8 Min EMOM

15 Double Unders – ya, I said it–more double unders!!

Conditioning – 22 Min EMOM @ 65% of 1RM clean

1 Clean

1 Power Clean

1 Hang Clean

1 Hang Power Clean

Bonus Abs – Tabata Flutter Kicks

Question:  Who needs more MOBILITY?

Answer:  We ALL DO1

Mobility Wod 4 – Psoas – the filet mingnon of the human being…

“Best to live lightly, unthinkingly.”

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CFSR WOD 1.12.2015

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MONDAY

Warm Up – Run 400 Meters

Samson Stretch

Shoulder Mobility

Skill – Single Arm Overhead Squat

Strength – Back Squat (bottom chart)

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

5@75% 3@85% max@95%

Efficiency 6 Min EMOM

Rotate – 10 Toes 2 Bar

10 Single Arm Overhead Squats (5 each hand)

Conditioning – 8 Min AMRAP

5 Burpee Box Jumps

15 Double Unders

“Live with no excuses and love with no regrets”

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CFSR WOD 1.09.2015

POSE Running Clinic this Sunday 10:30-11:30am

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FRIDAY

Warm Up – 5 Min Lacrosse Ball, 3 way stretch & Couch Stretch

Strength – Front Squat (bottom chart)

5@40% 5@50% 3@60% 3@70% 3@80% Max @ 90%

Conditioning – 5 Rounds for Time

10 Burpees

20 Wall Balls 20/14

10 Burpees

*2  minute break*

“All life is an experiment. The more experiments you make the better.”

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CFSR WOD 1.08.2015

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THURSDAY

Warm Up – 2 rounds

400 Meter Run

10 Pvc Pass Thrus

10 Pvc over head squats

10 Reverse Hypers

Efficiency – take 5 minutes to warm up to 65% of Overhead Squat

then 10 Min EMOM – 4 Overhead squats at 65%

Skill Work – 3  minutes Double Under Practice

Conditioning – 3 Rounds For Time

15 Kettle Bell Swings 53/35

10 Box Jumps 24/20

10 Thrusters 95/65

Bonus Abs – 50 Sit Ups

“Life isn’t about finding yourself. Life is about creating yourself.”
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CFSR WOD 1.01.2015

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1 WOD today 10:30 AM

THURSDAY

2015 Partner WOD

3 RFT

400 M Farmer’s Carry 45/25

200 M Partner Carry

Around the building Waiter Walk 45/25

100 Air Squats

20 Medicine Ball Sit Ups

*First 3 motions, weights cannot touch the ground, if they do 20 Burpee penalty*

FLAT MILE BUY OUT

“I have not failed. I’ve just found 10,000 ways that won’t work.”

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coconut pineapple


CFSR WOD 12.20.2014

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

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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.”

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Breakfast Burrito


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