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Posts tagged “running

CFSR WOD 7.14.2015

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TUESDAY

“Never interrupt someone doing what you said couldn’t be done.”

greek+cucumber+salad


CFSR WOD 7.12.2015

BLOG LOG 12

SUNDAY

“The most simple things can bring the most happiness.”

crab+and+peach+salad+with+balsamic


CFSR WOD 2.27.2015

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FRIDAY

“The secret of your future is hidden in your daily routine.”

baked-yams-sweet-potatoes

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CFSR WOD 2.01.2015

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SUNDAY

Warm Up – 400 Meter Run

50 Ft Bear Crawl

50 Ft Soldier Kicks

50 Ft Inch Worm

50 Ft Skip

Bring Sally Back Squats 45/33

Efficiency – 10 min EMOM

10 Double Unders

Conditioning 21-15-9

Burpee Pull Ups

Russian Kettle Bell Swings 70/53

“Strength and growth come only through continuous effort and struggle.”

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CFSR WOD 11.08.2014

sept16 131

Dan The Man!

SATURDAY

Mobility  – Dynamic Quads & Hamstrings – Running Drills

Warm Up – 400 Meter Run

Speed – 6 x 200 M Sprints – ease in with the first 2

4 Rounds For Tim

15 Hand Release Push Ups

15 Box Jumps 30/24

200 Meter Farmer’s Carry 55/35

Bonus Abs – Tabata Sit Ups

“You miss 100% of the shots you don’t take.”

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CFSR WOD 11.07.2014

sept16 107

Have you mastered all the gymnastics movements in CrossFit?  No?  Good news, Coach Ed will get you closer to it this Sunday during the Gymnastics Clinic.  A few spots are left!

FRIDAY

Mobility – Shoulder

Conditioning – Barbell Medley

Partner Workout for Time

100 Overhead Squats (75/55)

75 Push Press

50 Hang Power Cleans

25 Hang Power Snatch

12 (each) Front Squats

*If Barbell touches the floor, 400M run Penalty *

THEN—Special Post Movement :)  YAH!

“Strong is the new skinny”

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CFSR WOD 11.06.2014

Gymnastics Clinic this Sunday 10:30am – Noon.  Just a few

spaces left! 

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THURSDAY

Mobility  – Lower Back & Hips

Warm Up – 400 M Run

Strength – 10 Minutes to work up to Heavy Jerk

Conditioning – For Time

800 Meter Run

THEN

5 Rounds

6 Thrusters 135/95

12 Ring Dips

THEN

100 Double Unders

Accessory Work – 3x

Bent over Barbell Rows, Hold Chin over bar, max effort

“If you want to be happy, be.”

/cinco-de-mayo-bacon-tacos/


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