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Posts tagged “double unders

CFSR WOD 5.10.2014

5.2.2014 004

Saturday

Strength – Turkish Get Ups

Conditioning – Medicine Ball Mania

3 Rounds for Time:

400 Meter Run w Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Walking Lunge 20/14

*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*

Conditioning PART 2 – Annie

50-40-30-20-10

Double Unders

Sit Ups

 

“Health is not simply the absence of sickness.”  ~Hannah Green

Mobility WOD 329

http://nomnompaleo.com/post/4435595284/roasted-baby-artichokes

 


CFSR WOD 4.27.2014

4-22-2014 007

POSE RUNNING CLINIC IS TODAY!

 

Sunday – Funday?  YES!!

Conditioning – “Lazy Leigh”

100 Lunges
90 Pushups
80 Situps
70 Squats
60 Double Unders
50 KB swings (53/35)
40 Burpees
30 Box jumps
20 Pullups
10 Thrusters (135/95)

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

Mobility WOD 316 – Tricky Elbow Fixes

http://gavanmurphy.com/herb-grilled-pork-chops/


CFSR WOD 4.12.2014

_0006464

 Good Luck Brett and Christina at your competition!!!  GET IT!!

Saturday

Strength -

GHD Sit Ups  – 75 – up to 5 sets of 15

Back Extension – 75 – up to 5 set of 15

Double Unders while you’re waiting for a GHD Machine

Conditioning – For Time:

200 Meter Run

2 Curtis P Complexes 115/75

400 Meter Run

4 Curtis P Complexes

400 Meter Run

4 Curtis P Complexes

200 Meter Run

2 Curtis P Complexes

This is your choice and you can choose to make it happen if you really want it; it’s all up to you! ~Sarah Fragoso

Mobility WOD 301

http://www.wholelifeeating.com/2010/12/lamb-shoulder-blade-chops-with-wilted-spinach/

 


CFSR WOD 4.6.2014

_0006140Sunday – FUNDAY!!!

Conditioning -

Annie

50-40-30-20-10

Double Unders

Sit Ups

Conditioning Continued….

14 Min AMRAP

 1 Cluster 115/85,  1 Rope Climb

 2 Clusters, 1 Rope Climb

3 Clusters, 1 Rope Climb

etc, etc,

Good ideas are not adopted automatically. They must be driven into practice with courageous patience. ~Hyman Rickover

Mobility WOD 295 Part 2

http://nuttykitchen.com/2010/04/15/thai-almond-pork-awesome-for-lunch-or-dinner/

 

 


CFSR WOD 3.27.2014

Have you signed up for the 14.5 Open Party this Sunday?

various xfit 2013 093

Thursday

Skill/Strength- Clean & Jerk  Technique to Load

Conditioning -

Cindy

20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. ~ Marianne Williamson

 

Mobility WOD  291

balsamic-glazed-pork-loin-chops-with-jamaican-callaloo/

Balsamic Glazed Pork Loin Chops with Jamaican Callaloo


CFSR WOD 3.2.2014

Sunday

Warm Up:

Foam Roll

Burgner Warm Up

Skill:

Power Snatch

Double Unders

Conditioning :

Open 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (Ground to Overhead) 75/55

 “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
— Arnold Schwarzenegger

Mobility WOD 253 Part 3

http://www.paleoplan.com/2011/02-01/pork-tenderloin-with-blueberry-sauce/

 


CFSR WOD 2.25.2014

frank m muscle up 001

Frank M getting his muscle up with help from Roger Harrell!  Awesome Gymnastics Clinic!

Tuesday

Strength:

Front Squat 7×1   build to 1 Rep Max

Conditioning:

6 Rounds for time:

2 Muscle Ups

3 Wall Climbs

20 Double Unders

The time to relax is when you don’t have time for it. ~Satchel Paige

Mobility WOD 250

stm-cedar-plank-salmon/


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