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Posts tagged “kettlebell

CFSR WOD 4.23.2014

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Warm Up –

Medicine Ball Drills

 Tabata Hollow Rock

Conditioning – Helen 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull ups

“You only ever grow as a human being if you’re outside your comfort zone.” -Percy Cerutty

Mobility WOD 312



CFSR WOD 3.21.2014

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Warm Up –

Partner Medicine Ball Passes

Strength –

Stones, Tires, Turkish Get Ups 5×5 each


3 Rounds for Time

200 Meter Farmers Carry 45/25 plates

10 Pull Ups

15 Kettle Bell Swings 53/35

200 Meter Run

Our body is a machine for living. It is organized for that, it is its nature. Let life go on in it unhindered and let it defend itself, it will do more than if you paralyze it by encumbering it with remedies. ~Leo Tolstoy

Mobility WOD 280

Stretch with Purpose!


CFSR WOD 3.15.2014

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CrossFit Kids Staying Strong!


Warm Up:

Partner Ab work with Medicine Ball


“Eva” – Team

5 Rounds for Time

800 Meter Run

30 Kettle Bell Swings 70/53

30 Pull Ups

or     Solo   “Half Eva”

5 Rounds for Time

400 Meter Run

15 Kettle Bell Swings 70/53

15 Pull Ups

Nobody can go back and start a new beginning, but anyone can start today and make a new ending. ~Unknown

Mobility WOD 274 The Standing Athlete


CFSR WOD 3.14.2014

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Joseph S. loves bar facing burpees!


Skill: 3x Max Handstand Hold  – or- Handstand Walk


Team Workout – 3 Rounds for Time

40 Push Ups while partner Planks

40 Wall Balls while partner Ski Tucks

40 Sit Ups while partner L-Sits

40 Kettle Bell Swings while partner Supermans

Trust that still, small voice that says, “This might work and I’ll try it.” ~Diane Marie Child

Mobility WOD 273 Tennis Elbow

Don’t feel like cooking? This one is fast and easy!


CFSR WOD 3.11.2014

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Jason R. working the 30″ box jumps


Warm Up:

CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe


Front Squat 5@40%, 5@50%, 3@60%, 2@70%, 2@85%, 1@95% or PR


6 Rounds for Time

200 Meter Run

5 Burpees

10 Jumping Lunges

15 Kettle Bell Swings 53/35

 To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting. ~e.e. Cummings

Mobility WOD 270


Cracklin' Chicken by Michelle Tam http://nomnompaleo.com

CFSR WOD 1.11.2014

POSE Running CLINIC is

tomorrow!  10:30-1:30 for

adults, 1:30-2:30 for youths


Warm up: Tabata Weighted Sit Ups
Rope Climbs 3 sets max unbroken climbs
do not rest weight on floor, toe touch at bottom
WOD – “The Seven”
7 rounds
7 handstand push ups
7 thrusters 135/95
7 Knees to elbows
7  Deadlift, 245/170
7 Burpees
7 Kettlebell swings, 53/35
7 Pull-ups

“It ain’t over till it’s over.”

– Yogi Berra

Mobility WOD 206 – The Couch Series


CFSR WOD 12.18.2013



Recovery: Spend 10min with lacrosse ball
Tabata WOD 16 Rounds (8 each):alternating
Burpees & KB Swings:
Try to maintain a 5-6 Burpee/ KB Swing average every 20 seconds
Strength: Back Squat
Accessory: Reverse Hypers & Weighted Sit Ups

 “Persistence can change failure into extraordinary achievement.”– Matt Biondi

Mobility WOD 183



Are you Mental?!

When your workout or your sport elicits such well meaning questions from friends and family,  maybe you are doing something special,  something that requires a bit of mental fortitude.

Congratulations! You have stepped into a place where many are unwilling to go, a place defined by willingness,  a place where your will carries you forward into discomfort and change.  There is no change without discomfort and no life without change.  In order to change and to live you seek the uncomfortable, welcoming the pain of change.  It becomes hard to understand how others can’t see it, content with stagnation, they criticize, they warn, they ridicule.  You continue moving forward one day at a time.  Earning every step that will make you appear “lucky” in their unwilling minds.

Those who share your knowledge and your journey have the utmost respect for all that you earn.  We know those challenges are not easy, from the first decision to get started to achievement of your loftiest goals every step is noteworthy, an accomplishment in its’ own right.  In the journey every step is of equal importance as the first step must be taken before the last.

Be Strong – Be Willing – Take another Step!

Everyone is Mental, choose Mental Strength.

– Tim-


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