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Posts tagged “Olympic Lifting

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 2.11.2015

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WEDNESDAY

Warm Up – Stretching & Mobility

Strength – Split Jerk from the Rack Technique to Load then 4×2 @ 85%

Conditioning – Partner WOD For Time

Lori’s Barbell Medley – Bar cannot touch the ground- 10 Burpee penalty

100 Overhead Squats 75/53

80 Thrusters

60 Hang Power Snatch

40 Front Squat

20 Power Snatch  – You may now drop the bar :)

10 Partner Burpees

“Life is a mirror and will reflect back to the thinker what he thinks into it.”

paleo-country-style-pork-ribs-confit

paleo crispy pork confit


CFSR WOD 2.03.2015

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TUESDAY

Warm Up – 800 Meter Run

Strength – Push Press – Bottom Chart

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

Conditioning – 8 Min AMRAP

10 Deadlifts 225/155

10 Box Jump Overs 24/20

Bonus Abs – Tabata Flutter Kicks

“Shallow men believe in luck. Strong men believe in cause and effect.”

http://www.threedietsonedinner.com/2013/02/cajun-chicharrones-pork-rinds.html


CFSR WOD 11.25.2014

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TUESDAY

Warm Up – 4 Rounds of Rowling

Mobility – Quads, Hamstrings & Shoulders

Skill – Rope Climbing

Conditioning -

5 min AMRAP

5 Plate Burpees 45/25

50 Ft Over head walking lunge 45/25

*3 minute rest*

5 Min AMRAP

10 Russian Kettle Bell Swings 53/35

10 Goblet Squats 53/35

Bonus Abs – Tabata Sit Ups

“A friend is someone who knows all about you and still loves you.”

primal-enchiladas/


CFSR WOD 11.16.2014

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SUNDAY

 FAUXGA

Warm Up – Run 800 Meters

Conditioning – 20 min AMRAP

 5 Burpees

1 Rope Climb

30 Double Unders

Bonus Abs – Tabata Kayakers 20/14

tabil-seasoned-sauteed-shrimp

 


CFSR WOD 10.31.2014

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HAPPY HALLOWEEN!

FRIDAY

By Popular Demand, here’s your Partner WOD!

Conditioning – in Teams of Two For Time

100 Double Unders

75 Wall Balls 20/14

50 Snatches 95/65

75 Double Unders

50 Wall Balls

25 Snatches

50 Double Unders

25 Wall Balls

15 Snatches

Accessory Work – 3 Rounds

50 Ft Death March (heavy)

50 Farmers Carry  – use same dumb bells from death march

“No matter how slow you go, you are still lapping everybody on the couch”

 

http://www.refinedchef.com/recipes/refined-chef-originals/grilled-turkey-burgers-with-sauteed-shishito-peppers.php


CFSR WOD 9.23.2014

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TUESDAY

Warm Up – 3 Rounds

10 Good Mornings

5 Inch Worms

200 Meter Run

Strength – Deadlifts – “Sumo”

5×7 Build to Load Each Set

Conditioning – 3 Rounds for Time

200 Meter Farmers Carry 45/25

100 Meter Waiter’s Walk 45/25

100 Ft Bear Crawl

Bonus Abs – 3 Rounds

10 V-Ups

10 JackKnife

10 Obliques (each side)

“If you’re reading this…
Congratulations, you’re alive.
If that’s not something to smile about,
then I don’t know what is.”
― Chad Sugg, Monsters Under Your Head

Eat Clean!

Breakfast Idea…

summer-squash-breakfast-bowl


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