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Posts tagged “metcon

CFSR WOD 3.1.2015

THE OPEN HAS ARRIVED!

Please arrive early to warm up  

Get here and sign up for a heat

Judging starts at 11:30am sharp

Potluck is from 11:30-1:30 

 


CFSR WOD 2.02.2015

 5.2.2014 003REMINDER–No Classes this Sunday, 2-8.  CrossFit4Capes event is that day 11-1.  See you there!

MONDAY

Warm Up – 3×10 PVC Pass Thrus

purple or red band pull aparts

partner front rack stretch

Accessory Work – 3×10 Bicep Curls

Strength – Front Squat – BOTTOM CHART

5@40%5@50% 3@60% 3@70%  3@80%  Max@90%

Conditioning – 4 Rounds for Time

30 Grasshoppers

3 Wall Climbs

400 Meter Run with Medicine Ball 20/14

Bonus Abs – Tabata Kayakers

“That which does not kill us makes us stronger.”

Mobility Wod – IT BAND….

https://www.youtube.com/embed/KdHah3xPx6E“>

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CFSR WOD 1.22.15

sept16 070Dave B. will be representing CFSR at Moxie this Friday & Saturday!

sept16 079

Jeremy is stoked for his 1st CrossFit competition!

Santa Clara Convention Center!  Friday 5pm, Saturday 10am!

THURSDAY

Warm Up – Rowling – 2 Burpee Penalty per meter

Efficiency – 8 Min EMOM

15 Double Unders – ya, I said it–more double unders!!

Conditioning – 22 Min EMOM @ 65% of 1RM clean

1 Clean

1 Power Clean

1 Hang Clean

1 Hang Power Clean

Bonus Abs – Tabata Flutter Kicks

Question:  Who needs more MOBILITY?

Answer:  We ALL DO1

Mobility Wod 4 – Psoas – the filet mingnon of the human being…

“Best to live lightly, unthinkingly.”

pressure-cooker-spare-ribs/


CFSR WOD 10.11.2014

sept16 080

SATURDAY

Warm Up – 400 Meter Run

10 PVC Pass Thrus

10 Stripper Squats

50 Ft Bear Crawl

Accessory Work  – 2 x 15 Reverse Hypers

Conditioning – For Time

100 Wall Balls 20/14

90 Sit Ups

80 Squats

70 Push Ups

60 Jumping Lunges

50 Pull Ups

40 Box Jumps 24/20

30 Ring Rows

20 Pistols (total)

10 Hand Stand Push Ups

Bonus Abs – 100 Kayakers 20/14

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CFSR WOD 9.21.2014

august 2014 050

 

SUNDAY

Warm Up – FauxGa

Strength – Front Squat 5×5 Build load each set

Conditioning – Medicine Ball Mania – Don’t Drop The Ball!

3 Rounds For Time

400 Meter Run w/Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Lunge w/Med Ball 20/14

***10 BURPEE PENALTY EVERY TIME THE BALL TOUCHES THE GROUND***

Bonus Abs – 50 Knees to Elbows

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
― Maya Angelou

GET IN HERE AND GRAB A MEDICINE BALL!!!

spicy-indian-cabbage

Click to enlarge

 


CFSR WOD 9.20.2014

august 2014 011

 

SATURDAY

Warm Up – Running Drills

Speed – 3 x 400 Meter Sprints  2 Minute Rest

Conditioning -

30 Seconds on 30 Seconds Rest 4x Each 2 Minute rest at the end of each exercise

Row For Calories

Shuttle Run 5 Meters

Kettle Bell Swings 53/35

Air Squat

Burpee

Bonus  Reverse Tabata L- Sits

“Sometimes you wake up. Sometimes the fall kills you. And sometimes, when you fall, you fly.”
― Neil Gaiman, The Sandman, Vol. 6: Fables and Reflections

bacon-peach-cobbler


CFSR WOD 9.19.2014

august 2014 070

 FRIDAY

Warm Up – Run 400 Meters

Hip & Knee Mobility

Strength – Back Squat 3 x 20 @ 65% (bottom charts)

Conditioning – 15 Min AMRAP

1 Rope Climb

12 Kettle Bell Snatch 53/35

100 Meter Run

Bonus Abs – 75 Jackknife sit ups

Even Belle knows….

autumn-beef-stew


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