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Posts tagged “snatch

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 9.26.2014

august 2014 062

 

FRIDAY

Warm Up – 3 Rounds

10 Squats 45/33

10 Good Mornings 45/33

10 Shoulder Press 45/33

LEADER BOARD CHALLENGE

Conditioning – DIANE

21-15-9

Deadlift 225/115

Hand Stand Push Ups

Bonus Work – Work on Snatch Technique

Bonus Abs – 30 Toes to Rope

“Pain is temporary. Quitting lasts forever.”
― Lance Armstrong, Every Second Counts

greek-guacamole


CFSR WOD 9.4.2014

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THURSDAY

Warm Up –

Burgener Warm Up &

4 Rounds of Rowling

Strength –

Snatch technique to load then drop 20% for 3 sets of 3 reps

Conditioning – 7 Rounds for Time

10 Jumping Squats 65/45

10 Power Snatch 65/45

20 Double Unders

Bonus Abs – 75 Medicine Ball Sit Ups 20/14

A little Extra Snatch help for ya…

tabil-seasoned-sauteed-shrimp


CFSR WOD 8.23.2014

CFSR NIGHT OUT IS TONIGHT – 7:30pm McGahs in Danville

july29 014

SATURDAY

Warm Up – Burgener Warm Up

Strength – Snatch Technique to Load – 1RM

Conditioning – 2 –>4 Min AMRAPS

4 Box Jump Overs 24/20

4 Snatch (full) 95/65

Bonus Abs  – 50 Weighted Sit Ups 45/25

pork-fried-cauliflower-rice/


CFSR WOD 8.3.2014

july29 001

SUNDAY

Warm Up – Rowling 5 Rounds Each

Strength – 10 Min EMOM @ 65% of 1RM

Hang Power Snatch

Hang Snatch

Full Snatch

Overhead Squat

Conditioning – 4 Rounds for Time

12 Dumb Bell Box Step Ups 55/35 24/20

10 Ring Rows

8 Ring Dips

1 Man Maker at the start of every minute 55/35

Ain’t nothing to it but to do it”

Snatch  tips!

http://nomnompaleo.com/post/3635746431/paleo-krabby-patties\


CFSR WOD 4.10.2014

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Thursday

Strength – Snatch

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

Conditioning –

5 Rounds for Time

2 Manmakers 55/35

2 Wall Climbs

2 Rope Climbs

Rest 1  Minute

My doctor told me to stop having intimate dinners for four. Unless there were three other people. ~Orson Welles

Mobility WOD 299

http://www.radiancenutrition.com/2011/05/20/north-africian-spiced-ribs/


CFSR WOD 3.17.2014

Happy St. Patrick’s Day!  Is that green beer Paleo?

If your name is Patrick you automatically get a 20 Burpee Pentalty today…

thru 2 11 2014 040

Andrea is happy that her name is not Patrick….

Monday

Strength- Overhead Squat Technique to Load

Conditioning –

Nancy

5 Rounds For Time

400 meter Run

15 Overhead Squats 95/65

For each petal on the shamrock
This brings a wish your way –
Good health, good luck, and happiness
For today and every day.

Mobility WOD 276

corned-beef-and-cabbage-with-parsnip-turnip-puree/

Corned Beef and Cabbage by Against All Grain


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