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Posts tagged “fitness

CFSR WOD 5.21.2015

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THURSDAY

“There is no success without hardship.”

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CFSR WOD 5.19.2015

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TUESDAY

“Success is achieved and maintained by those who try and keep trying.”

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CFSR WOD 5.09.2015

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SATURDAY

“Yesterday is not ours to recover, but tomorrow is ours to win or lose.”

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CFSR WOD 5.06.2015

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WEDNESDAY

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

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CFSR WOD 4.28.2015

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TUESDAY

“What is called genius is the abundance of life and health.”

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CFSR WOD 2.05.2015

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THURSDAY

Warm Up – Bring Sally Back Squat 55/45 – UP the weight!

Strength – Stones & Tires 3×5 of each

Conditioning – 3 Rounds for Time

200 Meter farmer’s carry 45/25 (use plates or dumb bells )

20 Kettle bell Swings 53/35

200 Meter farmer’s carry

10 Push Ups

Bonus Abs – 50 V-Ups

For our friends with Elbow issues…Mobility Wod…

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“Working out doesn’t have to be a chore. Have fun with it.”

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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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