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Posts tagged “hero wod

CFSR WOD 5.26.2014 Memorial Day


Navy SEAL Lt. Michael P. Murphy

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


1 Hill Mile

100 Pull Ups

200 Push Ups

300 Air Squats

1 Hill Mile

Coach’s Tip:


The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups 
15 squats

What is a Hero WOD?

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort!

Mobility WOD 346


CFSR WOD 2.13.2014

January 28 and 29 2014 016

Sarah Pate in motion!


Warm Up – Foam Roll & Stretching

Strength – Back Squat 5@ 40% 5@50%  3@60% 5@75% 3@85%  Max Reps @ 95%

WOD – 3 Rounds for Time – (short Michael)

400M run

30  V Ups

30 Good Mornings

–OR you can Challenge the Board with Michael


Run 800 M

50 Back Extensions

50 GHD  Sit Ups

 Focus on eating meat and veggies and let the magic happen. ~Matt McCarry, Paleo Parents

Mobility WOD 237 Heel Cord LOVE

Paleo Challenge Day 25 – almost there!  Lunch Time

Avocado is awesome!  This looks pretty amazing, do tell me how you liked it!  Make up a lot of the chicken and utilize the leftovers.   Tip:  short on time, just dice up those bell peppers and leave well enough alone!


CFSR WOD 11.11.2013

Happy Veteran’s day!

No changes to class schedule.


 Run, 2 mi

Rest 2 mins

20 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

20 Overhead Walking Lunge With Plates, 45/35 lbs

20 Box Jumps, 24/20 in

20 Squat Cleans, 135/95 lbs

Rest 2 mins

Run, 2 miles

Note: the average time of 1055 people completing  this workout is around 51 minutes… we will warm up quickly and get started.

Don’t be late!

Darren Hidalgo
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

“I consider conversations with people to be mind exercises, but I don’t want to pull a muscle, so I stretch a lot. That’s why I’m constantly either rolling my eyes or yawning.” 
― Jarod Kintz, It Occurred to Me
Mobility WOD 148

CFSR WOD 07.06.2013

4th of July at CFSR

4th of July at CFSR

Saturday 7-6-13


Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings 53/35

10 Box Jumps, 24/20 in

“For every minute you are angry you lose sixty seconds of happiness.” 
― Ralph Waldo Emerson

Mobility WOD 27

Cauliflower Paella

Caluiflower Paella Recipe Cauliflower Paella

CFSR WOD 05.27.2013

This video doesn’t exist

Monday, for Memorial day, we will be having classes at 9:30 & 10:30 followed by open gym until 1pm.

MURPHMichael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.First posted 18 August 2005
  • Monday 5-27-13
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
  • Today we will use the flat mile :-)

“To dream anything that you want to dream. That’s the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed.” Bernard Edmonds

USDA Says More Review Needed for New Monsanto, Dow GMO Crops

RECIPE OF THE DAY: Pork Watermelon Tacos

CFSR WOD 2.16.13

2012 crossfFit  Games

2012 crossfFit Games

Saturday 2-16-13

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
5k Time Trial
“The art of progress is to preserve order amid change and to preserve change amid order.”
Annie Thorisdottor and Kristen Clever head to head HSPU and 80 lb medicine balls.
This video doesn’t exist

CFSR WOD 2.2.2013


Saturday 2/2/2013

“49er Fever”

49 Box jump, 24/20 inch box
49 Jumping pull-ups
49 Kettlebell swings, 35/26
Walking Lunge, 49 steps
49 Knees to elbows
49 Push press, 45/33
49 Back extensions
49 Wall ball shots, 20/14 pound ball
49 Burpees
49 Double unders


No coaching on the endurance WOD today you are on your own Nik can point you in the right direction

2 x  Hill mile

3 minute break between

“Watch your thoughts, for they become words.

Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

First Your Smile, Then the Rest of You – Energy/Sports Drinks


RECIPE OF THE DAY: Raw Butternut Squash Slaw

Moving Naturally – I can’t watch this video too much!

CFSR WOD 12.30.2012

Bear Crawl in Brenton

Holiday Schedule

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Sunday 12/30/2012

Part A

Front Squat

3 x 5

Part B

for time:

7 rounds

15 Burpees

100 ft  Bear Crawl

20 Kettlebell Swings 53/35

“Confidence is contagious. So is lack of confidence.” 
― Vince Lombardi Jr.

Bring the Confidence!  Bring  your A game!

Primal Cassoulet

Sugar… New Research  –  it keeps getting worse.

CFSR WOD 12.28.2012


Friday 12/28/2012

Part A

Snatch Balance + additional Overhead Squat

10 x 1

Part B


Keith Adam Coe

Ten rounds

  • 95 pound Thruster, 10 reps
  • 10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” 
― Mark Twain

Bacon Maple Meatballs 

Why LOW Cholesterol is NOT Good for YOU

CFSR WOD 12.21.12

Friday 12/21/12

We make light of the “end of the world” at our party tonight at 7:30pm.

Let’s also remember this fallen hero who died saving her 1st graders.

Thank you Victoria for having guts and passion, for standing up and making a difference.  You stopped the end of the world for some.  We do this workout in your memory.

5 rounds for time of:
10 Thrusters, 95/65
14 Box Jumps, 24/20
12 SDLHP, 95/65
12 Burpees
27 Kettlebell Swings, 53/35

“The only thing necessary for the triumph of evil is for good men to do nothing.” 
― Edmund Burke – Victoria did something.

“Lest I keep my complacent way I must remember somewhere out there a person died for me today. As long as there must be war, I ask and I must answer was I worth dying for?” 
― Eleanor Roosevelt – Victoria died for the children she knew were worth dying for, honoring their value, she also honored everyone who has ever put their life on the line for the American people.  She was worth dying for. 

End of the World Party TONIGHT (Friday) 7:30pm

There will be alcohol.  Please plan for a safe return home.

There will be bbq and people will be bringing various food and drink to share.  Decadent “food” and drinks as well as real food  are acceptable.  Some will be provided.   

There will be an END of the WORLD MOVIE. 

Possibly a  trip to the Outpost .

Maybe an attempt at the Mesoamerican Ball Game

other games have been mentioned as well as possible throwdown challenge matches between friends. 

Come on out and Join the fun! 

CFSR WOD 12.20.2012

Kent - Focusing on the last few reps.

Kent – Focusing on the last few reps.

Thursday 12/20/2012

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.
Timothy Brenton
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

First posted October 21 2010

Endurance WOD

4 x 800

2 min rest

Low Carb – Paleo, Evolution in the discussion with Robb Wolf

One of the things I like about Robb is that he is engaged in a path of learning and improvement.  It is a constantly evolving process.  He is not sold on his own opinions but rather in a search for the truth.  He is not afraid to correct himself, a  quality I find rare in people considered to be experts in their field.

Fear not, less than 2 days til the end of the world.

“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” 
― Mark Twain

Gravlax  (Salmon recipe)

CFSR WOD 12.8.2012

This video doesn’t exist

This is JB, showing how to jump off of a truck. He inspired my fateful jump off of the same truck.

Saturday 12/8/2012


3@65%   4 @ 70%    2 @ 75%    1 @ 80%

“Tommy Mac”

12 Burpees

12 Thruster 115/75

12 Burpees

12 Power snatch 115/75

12 Burpees

12 Push Jerk 115/75

12 Burpees

12 Hang Squat Clean 115/75

12 Burpees

12 Overhead Squat 115/75

Endurance WOD

Tempo run around the block 80%

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. ”
― Raymond Chandler

“In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.”
― Eleanor Roosevelt

Pumpkin Spiced Paleo “Oatmeal” with Maple Cinnamon Apples

Some of you have asked if it is on video so here it is. Yeah, JB did it better, way better.

pullups are weak, lat pulldowns are better

Nik busts out an impressive pistol jump. Thats higher then most peoples regular box jump!

Saturday 9/10/11
3 rounds for time:
20 L pullups
30 Toes 2 bar
40 burpees
Run 800m

Periodizaion, burnout, and balance

Working on a dream

What does it mean to RX

Dude, bro, dude

If you can see Chuck Norris, he can see you. If you cant see Chuck Norris, you may be only seconds away from death


A bowl full of diabetes!!!

When the 3 Wades combine they create super wade. They are supposed to look like a human W


Saturday 8/20/11
10 rounds for time:
Run 100m
10 Pullups
Run 100m
10 Burpees
Rest 30 seconds

Reminder that Jay is subbing for me tomorrow morning due to the fact that Greg, Joe, and I will be competing in the Lalanne throwdown.

Great stuff please read. Cherry picking, ducking, and avoading WODs…..

The 9 foods the U.S. governement is paying you to eat

This is awesome. Great work!

For the cereal eaters. Quaker oats for breakfast, diabetes for lunch?

“Does anyone remember the product Wilford Brimley was the spokesperson for years ago? Right, Quaker Oats. Does anyone know what Wilford Brimley now promotes? Diabetes testing supplies.“

Occasionally Chuck Norris will call up the Power Rangers just to say hi.

Women and muscle = good


Be sure you reserve your spot for the 7:30am class. It gets really busy..................................................................................................................................................................

Saturday 7/22/11
7 rounds for time:
10 Dumbell split snatch R arm (40/30)
1 Rope climb
10 Dumbell split snatch L arm (40/30)
1 Rope climb

Coaches corner: Alternate legs during the split snatches

Women and muscle

McDonalds plans super sized olympic resturants

Dropping elf criticism seems to help people drop pounds too



Compete as a team!


Pops gets introduced to the prowler for the first time. You could hear him from a mile away

Saturday 7/16/11

for time:
Wallball (20/14)
Box Jump (24/20)
Kettlebell swing (53/35)

How to eat healthy on the road. Prepare ahead of time and dont be lazy

Meal timing concerns

Give this a watch if you have an hour to kill

SF’s first bacon truck

Crossfit Solano and Crossfit Moxie will be holding some team competitions coming up in Aug and Sept. You need 2 men and 2 women on each team to be able to compete. Some have already told me they want to do this but anyone thinking about it please contact me, it should be fun! We can send multiple teams so lets try to get a couple together and represent.

9:30 and 10:30 class only on the 4th!!!!

You know your getting serious when you have to put in a mouthpiece

Saturday 6/2/11
4 rounds for time:
10 L pullups
15 Pushups
15 Chest to bar pullups
15 Pushups
20 Pullups
15 Pushups

Physical fitness: Who cares?

What superfood can boost the immune system?

Cool video

Check out Miras first muscle up caught on film. Good work !!!

For the 4th of July there will be no early morning evening or onramp classes. We will be running only the 9:30 and 10:30 classes. Open gym will be from 11:30-1. Have a great holiday weekend, stay paleo!!


Lady in red

Mario and Jay demonstrate what goes on at super awesome tough guy hour!

Saturday 6/18/11
3 rounds for time:
Row 1000m
50 Burpees
50 Box jumps
Run 800m

coaches corner: 1 and 2 round options will be used

House moves to bar genetically modified salmon

House clears budget bill with cuts to food safety

7 reasons you should eat eggs

Elite canoeing! No clever comments are needed for this video, it speaks for itself…..


Sitting + smoking = death

World record for most high 5s ever given in one day

Saturday 6/11/11
5 rounds for time:
7 muscle ups
21 Sumodeadlift high pulls (95/65)

7 reasons to eat more saturated fat

Sitting vs. smoking. If you do both at the same time you should basically just kill yourself

Insert name of any “energy bar”

More greatness from Ron Swanson


Memorial day Murph

Brian does an unusal way of doing 70lb. KB swings

Monday 5/30/11
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

Coaches corner: Break up pullups pushups and squats in any way you see fit. 20X 5 pullups 10 pushups 15 squats is a good one. If you feel frisky wear a 20# vest. The runs will be up the hill

Memorial day Murph

Meat causes cancel bologna

Parent like a caveman


Just a heads up that I will not be at the gym this upcoming Friday and Saturday because of the Nor Cal regionals, but there will be someone here to teach class

The regionals have begun/ memorial day schedule

Brady 13 gets help on box jumps from his crazy hair

Saturday 5/28/11
3 rounds for time:
Run 800m
30 Burpees
30 Dumbell squat cleans (55/35)

Coaches corner: If we run into a backup on dumbbells then we will use bars for the squat cleans

Were all adults here….

With no labeling few realize they are eating genetically modified foods

Preview of the fun that will be had at the norcal regionals next Friday!

The plan as of right now if that there will be no early AM classes on memorial day. I gathered that no one was wanting to come in that early. We will run a normal class schedule from the 9:30am class on.

Super Sharks fans and new additions to the 10:30 crew, Julie Meghan and Kelsey, show off their dance moves to some Miley Cyrus during Friday snack time….


Big Mac’s a Big mac, but they call it Le Big Mac

2/3 of team awesome, Nicole and Kari, demonstrate proper rehydration techniques after every wod

Saturday 5/21/11
6 rounds for time:
50 Air squats
25 Ring dips

Health experts attack Mcdonalds.This adds to the theory that if you eat enough preservitives then you will live forever, Wisconson man his Big Mac milestone

One runners suffering is another inspiration

Regional WODs announce for anyone who is interested

Hard to hear but great stuff as usual from the mobility guru. Only cool coaches use bow and arrow analogies

Dont be this guy!

Get pumped!

Chicks are bad ass

Morgan meets Angie for the first time

Saturday 5/14/11
10 rounds for time:
10 Thrusters (96/65)
10 Ring Pushups

Because of crossfit….

The big picture of obesity in America

For the ladies

Bring me all the bacon and eggs you have

Ali gets the eye of the tiger when he does KB swings

Saturday 5/7/11
2 rounds for time:
200 Double unders
50 Overhead squats (135/95)
50 Pullups
Run 1 mile

Coaches corner: Scaled options are available

Top 10 food trends showing lasting effect influence on weak economy

The illusion of nutrient dense foods

18 underrated blogs you should be reading

Vegan and bacon do not belong in the same sentence or paragraph

Equally awesome

 Navy SEAL honored with warship bearing his name. Lt. Michael Murphy “Murph”


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