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Posts tagged “double unders

CFSR WOD 8.26.2015

bbq

WEDNESDAY

“Life is a succession of moments, to live each one is to succeed.”

chicken-tenders-with-aioli


CFSR WOD 8.25.2015

TUESDAY

“Believe you can and you’re halfway there.”

cinco-de-mayo-bacon-tacos


CFSR WOD 8.24.2015

 

MONDAY

“We know what we are, but know not what we may be.”
spicy-pineapple-pork-chops


CFSR WOD 10.31.2014

sept16 092

HAPPY HALLOWEEN!

FRIDAY

By Popular Demand, here’s your Partner WOD!

Conditioning – in Teams of Two For Time

100 Double Unders

75 Wall Balls 20/14

50 Snatches 95/65

75 Double Unders

50 Wall Balls

25 Snatches

50 Double Unders

25 Wall Balls

15 Snatches

Accessory Work – 3 Rounds

50 Ft Death March (heavy)

50 Farmers Carry  – use same dumb bells from death march

“No matter how slow you go, you are still lapping everybody on the couch”

 

http://www.refinedchef.com/recipes/refined-chef-originals/grilled-turkey-burgers-with-sauteed-shishito-peppers.php


CFSR WOD 9.22.2014

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 Shelby doesn’t care much for Mondays….

MONDAY

Warm Up – 3 Rounds

Run 200 Meters

10 Pass Thrus

10 O.H. Squats

10 Sec Samson Stretch

—–

15 Min Pull Up Skills

Conditioning – 4 RFT

10 Ring Dips

15 Jump Squats 45/33

20 Double Unders

Bonus Abs – 100 Partner Medicine Ball Sit Up (hand off the ball, 50 each)

pressure-cooker-grass-fed-beef-back-ribs


CFSR WOD 9.14.2014

august 2014 075

 

SUNDAY

Sunday Morning Stretching

Strength  – 3 x 15 Overhead Squat @ 65%

Conditioning – 4 Rounds For Tim….

10 Toes to Bar

15 Kettle Bell Swings 53/35

20 Double Unders

Bonus Abs – Tabata Flutter Kick w/Plank Rest

pumpkin-scones


CFSR WOD 8.31.2014

6 Tickets left for the A’s CrossFit day – Sunday 9/7.  $34 each!

 1 WOD Monday – 9:30AM

See ya then!

TheAtlasStone-300x225

SUNDAY

Warm Up – Sunday Mornin’ Stretchin’

Strength- Atlas Stones & Tire Flips

Conditioning – 16 Min AMRAP

25 Double Unders

15 Box Jumps 24/20

2 Rope Climbs

Bonus Abs – 30-50 GHD Sit Ups

This will TOTALLY work….

“All you need is love. But a little chocolate now and then doesn’t hurt.”

 Yes, it’s Paleo and you’re welcome…

bacon-pancake-sandwiches

Bacon Pancake Sandwiches by Michelle Tam http://nomnompaleo.com


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