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Posts tagged “CrossFit

CFSR WOD 2.01.2015

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SUNDAY

Warm Up – 400 Meter Run

50 Ft Bear Crawl

50 Ft Soldier Kicks

50 Ft Inch Worm

50 Ft Skip

Bring Sally Back Squats 45/33

Efficiency – 10 min EMOM

10 Double Unders

Conditioning 21-15-9

Burpee Pull Ups

Russian Kettle Bell Swings 70/53

“Strength and growth come only through continuous effort and struggle.”

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CFSR WOD 1.31.2015

 

SATURDAY

Conditioning – Open 14.4

14 Min AMRAP

60 Calorie Row

50 Toes 2 Bar

40 Wall Balls 20/14

30 Cleans 135/95

20 Muscle Ups

“Strength does not come from physical capacity. It comes from an indomitable will.”

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CFSR WOD 1.30.2015

 FRIDAY

3 rounds

run 200 meters

20 Overhead Squats (95/63)

rest 3 minutes

2 rounds

30 Push Ups
15 squat cleans (95/63)
rest 2 minutes
2 rounds
2 lengths of gym burpee broad jump
50 wallballs (20/14)
rest 1 minute
run 400 meters
30 kettlebell snatch (53/35)

Mobility Wod – Tight Ankles

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”

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CFSR WOD 1.29.2015

 Happy Birthday, Tim!

O Captain, My Captain!

 THURSDAY

Warm Up – Running Drills

3×10 Good mornings

Strength – Deadlift

5@40% 5@50% 3@60% 5@65% 5@ 75% Max @85%

Conditioning – 17 Min AMRAP

10 Thrusters 95/65

10 Toes to Bar

30 Double Unders

Bonus Abs – 50 Mermaids (each side)…waive to the sailors!

Mobility WOD – Back Help

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.”

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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 1.21.2015

cam

Cam will be in Moxie this Weekend…and you never know, there might be a shake weight workout.

WEDNESDAY

Warm Up: Medicine Ball Throws start heavy switch to light increase speed and distance of throws.

Skill: 5 minutes Double unders — It is a good day for a New PR!

Conditioning: For Time (40 Min Cap)

800 meter run

25 Air Squats

35 Pull Ups

25 Air Squats

35 Push Ups

25 Air Squats

35 Sit Ups

25 Air Squats

Hill Mile

“Friendship isn’t a big thing — it’s a million little things.”

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