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Posts tagged “CrossFit WOD

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

sept16 109

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


WOD CFSR 2.17.2015

moxiepartnermadness 037

“Find a place inside where there’s joy, and the joy will burn out the pain”

crispy-carnitas/

Carnitas


CFSR WOD 2.15.2015

crossfit4capes 005

 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.”

chile-de-arbol-chicken-kebab.php


CFSR WOD 2.07.2015

crossfit4capes NO classes Sunday – Come to CrossFit4Capes 11-1

moxiepartnermadness 006

SATURDAY

CrossFit Games Open 14.5

21-18-15-12-9-6-3 reps, for time of:

Thruster, 95/65 lbs

Burpee (Bar Facing)

“Life shrinks or expands in proportion to one’s courage.”

http://www.threedietsonedinner.com/2013/02/cajun-chicharrones-pork-rinds.html


CFSR WOD 2.02.2015

 5.2.2014 003REMINDER–No Classes this Sunday, 2-8.  CrossFit4Capes event is that day 11-1.  See you there!

MONDAY

Warm Up – 3×10 PVC Pass Thrus

purple or red band pull aparts

partner front rack stretch

Accessory Work – 3×10 Bicep Curls

Strength – Front Squat – BOTTOM CHART

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

Conditioning – 4 Rounds for Time

30 Grasshoppers

3 Wall Climbs

400 Meter Run with Medicine Ball 20/14

Bonus Abs – Tabata Kayakers

“That which does not kill us makes us stronger.”

Mobility Wod – IT BAND….

https://www.youtube.com/embed/KdHah3xPx6E“>

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