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Posts tagged “CrossFit WOD

CFSR WOD 1.26.2015

moxiepartner

MONDAY

Warm Up – 2 Rounds

200 Meter Run

50 Ft Lunge

15 Burpees

Strength – Shoulder Press

Bottom Chart – 5@40%  5@ 50%  3 @ 60%  5 @65  5@75%  Max @ 85%

Conditioning – For Time

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

Kettle Bell Swing 70/53

Box Jumps 30/24

Bonus Abs – you know you want to – 75 Sit Ups for time

ashleymoxie

“The best preparation for good work tomorrow is to do good work today.”

Mobility Wod 7

pan-seared-pork-with-tarragon-and-mustardy-onions

Pork with Tarragon and Mustardy Onions


CFSR WOD 1.24.2015

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

jan72015 033

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.”

colcannon/


CFSR WOD 1.23.2015

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Ashley’s ready for Moxie tonight!

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Krisztian, who’s managed to escape 99% of pictures taken at CFSR (Found one)….is ready!

coachlori

Lori’s ready for her first partner competition!

FRIDAY

Warm Up – Leg Mobility

Strength – Back Squat 5 x 10

Increase weight each set

Conditioning – 15 Min AMRAP

in teams of 3

Row for Calories

Toes 2 Bar

Thrusters 95/65

All must switch at the same time, switch as often as you like!  Strateeegery, folks ;)

Mobility Wod 5

“He who has done his best for his own time has lived for all times.”

beef-and-mushroom-soup


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.”

pressure-cooker-spare-ribs/


CFSR WOD 1.18.2015

6.5.2014 001 SUNDAY

Warm Up – 3 Rounds

200 Meter Run

5 Star Jumps

10 Over Head Squats

15 second Samson Stretch

Conditioning – 2 is better than 1

In teams of 2 – 2 Rounds for Time

500 Meter Row

40 Partner Burpees

30 Wall Balls 20/14

20 Power Snatch 75/53

10 Overhead Squats 75/53

“Nothing will ever be attempted if all possible objections must first be overcome.”

mustard-crusted-salmon-with-roasted-asparagus


CFSR WOD 1.15.2015

jan72015 021

THURSDAY

Warm Up – 5 Rounds Rowling

Skill – Rope Climbs

Efficiency – 6 Min EMOM 1 Rope Climb

Conditioning – Lori’s Partner Barbell Medley 75/53

100 Overhead Squats

80 Thrusters

60 Hang Power Cleans

40 Front Squats

20 Snatch (full)

Bonus Abs – 150 Sit Ups for Time

“The only way of finding the limits of the possible is by going beyond them into the impossible.”

http://meatified.com/beef-and-mushroom-soup/


CFSR WOD 1.14.2015

jan72015 082 WEDNESDAY

Warm Up -

3 Rounds

10 Good Mornings PVC

10 Pass Thrus

3 Way Stretch

Strength – Deadlift

5@40% 5@50% 3@60% 5@75% 3@85% Max @95%

Efficiency – 8 Min EMOM

10 Wall Balls 20/14

3 Min AMRAP

10 Toes 2 Bar

10 Push Ups

2 Min Break

3 Min AMRAP

8 Sumo Deadlift High Pull 95/65

16 Lateral Bar Jumps

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”

pureed-butternut-with-almonds


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