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Posts tagged “squats

CFSR WOD 9.26.2014

august 2014 062



Warm Up – 3 Rounds

10 Squats 45/33

10 Good Mornings 45/33

10 Shoulder Press 45/33


Conditioning – DIANE


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


CFSR WOD 8.5.2014

july29 080


Warm Up – 3 Rounds

8 PVC Pass Thrus

8 O. H. Squats

4 Burpees

200 Meter Run


Conditioning – CINDY 20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

BONUS WORK – 25 Mermaids each side


Mary had a little lamb…it was DEEEEE-LICIOUS ;)


CFSR WOD 5.26.2014 Memorial Day


Navy SEAL Lt. Michael P. Murphy

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


1 Hill Mile

100 Pull Ups

200 Push Ups

300 Air Squats

1 Hill Mile

Coach’s Tip:


The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups 
15 squats

What is a Hero WOD?

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort!

Mobility WOD 346


CFSR WOD 4.27.2014

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Sunday – Funday?  YES!!

Conditioning – “Lazy Leigh”

100 Lunges
90 Pushups
80 Situps
70 Squats
60 Double Unders
50 KB swings (53/35)
40 Burpees
30 Box jumps
20 Pullups
10 Thrusters (135/95)

“Strength does not come from physical capacity.  It comes from an indomitable will” – Mahatma Gandhi

Mobility WOD 316 – Tricky Elbow Fixes


CFSR WOD 4.26.2014


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 POSE RUNNING CLINIC IS TOMORROW!  10:30am – 1:30pm Adults, 1:30pm-2:30pm Youth. See the POSE page for pricing and more details!


“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”

Warm Up – 2 Rounds

Run 200 Meters

10 Wall Balls

10 Burpees

Conditioning – 2 x 5 Min AMRAP (3 minute break)

5 Shoulder to Overhead 115/75

10 – 1 Arm Dumbbell Clean 5 Right 5 Left 55/35

15 Double Unders

Post Conditioning – 2 x 500 Meter Row – rest as needed


Mobility WOD 315 – The Great New Shoulder Fix



CFSR WOD 4.7.2014



Strength – Weighted Pull Ups & Dips 5×7

Or – Muscle Ups

Conditioning – 10 Min AMRAP

30 Seconds Shuttle Run 5 M

30 Seconds 1 Squat every 5 seconds

Our genetic makeup is still that of a Paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not to cereal grains. ~Loren Cordain

Mobility WOD 296

So much more than a Disney Movie…


CFSR WOD 9.14.2013

never give up



100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”

― Thomas A. Edison

Mobility WOD 96

beef bone broth

Iceland Annie vs. “Angie”


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