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Posts tagged “squats

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

4-22-2014 007



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


4-22-2014 006

 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”



Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

TUESDAY 12/25/2012











PUSH UP – chest to floor to full lockout of arms

use appropriate progression…knees etc.

SIT UP – hands to floor behind, touch toes in front

SQUAT JUMP – fingertips touch floor before each jump

COACHES CORNER:  It’s all about finding a moment to bust out a few more reps you can do this anywhere get family and friends to join you or take a few seconds extra in the bathroom to sneak in 5 more squat jumps.


Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Monday 12/24/2012


1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

(This version of 12 days WOD from Badger CrossFit)


CFSR WOD 11.15.12


Thursday 11/15/12

Back Squat

5 @ 75%,  5 @ 80%,  Max at 85%

for time:

7 Rounds

10 Wallball shots, 20 /14
10 Pull-ups

Don’t sabotage your sleep!

6 tips for avoiding Holiday Weight  Gain

Bacon and Egg Breakfast Chili

Oh yeah, that’s nasty!

Even those who don't like kale loved Sarah's kale salad!

Even those who don’t like kale loved Sarah’s kale salad!

Tuesday 10/9/2012

15 minutes

Snatch technique with progressive loading up to technical break.

Prioritize quality of movement over increased load.

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 135/95

Post time to comments.

This is the way the girls do it!

Nasty ass honey badger

Paleo Pastelón (Sweet Plantain Lasagna)

Thank you Izumi, may I have another!

Wednesday 10/3/12

Shoulder Press

5@ 82.5,  5@ 87.5,  5@ 92.5

Tabata This

Total of lowest scores for tabata intervals on each exercise






1 minute break between exercises

 Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.  The score is the total of the scores from the five stations.

Izumi Tabata and interval training

Stress and Food Reward

Common Rowing Errors, be uncommon!

mmmmmmm beef liver

Breanna loves barfacing burpees and 90# overhead squats so much she cant help but smile

Monday 4/19/11
5 rounds for time:
10 Squat cleans (115/75)
20 Supine ring rows
30 Situps

Facebook privacy tips: 9 setting to check now

Nutrition density challenge: fruit vs. beef liver

This dude is awesome. Check out the one titles “Slate magazine defines crossfit” also.

How have I not heard of this site before. Bad ass of the week



Happy anny


Happy 6 month crossfit birthday to our most frequent member Brian B. This picture shows how much progress he has made, when he started there is no way he could get anywhere near the squat depth he shows in this picture.Keep up the great work Brian!

Saturday 11/13/10
Clean and Jerk
“Squat Grace”
for time:
30 Squat clean and jerk (135/95)

Coaches corner: You must go through a full squat on each of the 30 reps

ANNOUNCEMENT. I will be attempting to compete in the Fran-off tomorrow at Crossfit Sweatshop. I will be taking off a little early from the 8:30 class. Tim will be covering the last half. Also open gym will only go until 10:30. See you guys in the morning.

Another reason to avoid sugar sweetened drinks

The 2 most common reasons for loosing weight

Great video. Horrible song


Look ma no hands!!!

Tuesday 5/6/10

Fran in 4 minutes can reduce anyone into the fetal position.

As many rounds possible in 10 min of:
7 clapping pushups
50 ft walking lunges.

Handstands+moving dreadmill= bad result

This guy REALLY does not like football (soccer)

Hope everyone had a nice long weekend and is recovered from the festivities. Now its time to get back to business and train.

Dont forget the BBQ is Saturday at 4. Its BYOM(bring your own meat), Ill buy some stuff but dont know how much everyone wants.

What part of the cow is that?

Dre and Leigh like to plan their outfits while doing 150 GHD situps

Tuesday 5/4/10

7 rounds for time:
7 power snatch (95/65)
7 snatch balance
7 overhead squats

Workout Demo with Rory McKernan at CrossFit North Santa Cruz – video [wmv] [mov]

Stand up for your back

More fish, nuts, fruit reduces Alzheimers risk

Keep an eye out for the new leader board, it should be up in a couple days. Also with the new leader board check out the rules sheet that will go with it. More box jumps will be popping up shortly as well.

With my new awesome investment I got curious as to what part of the cow some of the cuts are from. Check out this chart that lays out where each cut of meat comes from on the cow.

Scrubs is a good show

Saturday fun at crossfit SR, lifting heavy things. All thats missing is the meat.....

Saturday 4/10/10

for time:
21 pullups
50 squats
21 knees to elbows
18 pullups
50 squats
18 knees to elbows
15 pullups
50 squats
15 knees to elbows
12 pullups
50 squats
12 knees to elbows

Chris Spealler – 8:32 on today’s WOD – video [wmv] [mov]

Congrats to Jerry who last night joined the musle up club and beat out the all mighty Tim on all 3 of his miles yesterday giving him the 2nd place slot on the leader board. Also congrats to Amy for getting the top spot on the womens side of the board. The Jackson family owns both first place titles, who will take them down….

I dont know about you but this is how I feel on fridays.

saturday 1/30/10

Saturday 1/30/10

The calm before the storm. Roy prepares to tackle Elizabeth!

Behind the neck push jerk 5×5
4 rounds
50 squats
15 ring pushups

coaches corner: this is the first time we have done this exercise. so get comfortable with the movement with some light loads before adding heavier weight. You should be able to handle a heavier weight then you can for a normal push jerk.

Day 86:86 burpees

Who says girls cant be strong and still look like girls. This one is for the ladies, or the guys…..

Thursday 1/28/10

Thursday 1/28/10

This is what happens when you go trail running with Taylor, you get your butt kicked and you fall in the mud.

5 rounds for time:
Overhead barbell lunge 50ft(length of gym)(45/33)
20 Overhead squats (45/33)
*anytime the bar comes down out of the overhead position you must complete 5 burpees

Coaches corner: this one should be interesting, we may have to take it outside. Hold the bar over your head in the overhead squat position on the lunge portion. The goal is to make it though all 5 rounds without the bar coming out of the overhead squat position.

Day 84:84 burpees

Read this post from Crossfit South Bay. 10 ways to be a better Crossfitter. Its like they were reading my mind. BE SURE TO READ #3, I ESPECIALLY LIKE THAT ONE!

The PWA championships is this Saturday in Sacramento. Members of the Corequest weightlifting team will be competing. If you are interested in competing please check out the link. You dont have to be able to lift the world, there are many different skill levels that compete. Its fun.

Congrats to Damon who got his first muscle up today keeping the streak of first muscle ups going strong. Were up to 14 now. It was at 6 less then 2 months ago. Some of you have been putting in extra work at the gym, why not try to put it to use and sign up for the sectional which are 2 months from today. Sure there will be some rockstars there but not everybody. It will be really fun and you get to hang out with other Crossfit freaks like yourself. Please let me know if you sign up and I will help you with stuff you suck at.

Monday 1/11/10

Monday 1/11/10

“Max out”
Max pullups
Max pushups
Max dips
Mas squats (2 min)
Max situps (2 min)
500m row
Max double unders

The time has come again to see where you are at. Complete exercises in any order and take as long of rest breaks as needed. Lets try to pr on all of them.

Day 67: 67 burpees

Thursday 9/24/09

Thursday 9/24/09some_motivation_requiredu2sdetail

“Max Out”
max reps pullups
max reps dips
max reps pushups
max rep squats in 2 min
max reps sit ups in 2 min
max reps double unders
500 meter row for time

Coaches corner: Its time to check how we have all progressed so hit this one hard. Exercises do not have to be completed in this order, do them in any order you wish and give yourself enough recovery time in between exercises. Playing with Pushups…[wmv][mov]

Dont forget to sign up for the Primos Run. Anyone who signs up for the Primos run and helps us with a 10 minutes workout at our booth afterwards will get $25 off there next month’s membership (limit one discount per family)



You all are progressing very nicely with your skills and workouts. Have you tried GHD situps yet, they are a lot harder than AbMat situps. Next time your in ask an instructor to show you how to do them.

You all are progressing very nicely with your skills and workouts. Have you tried GHD situps yet, they are a lot harder than AbMat situps. Next time your in ask an instructor to show you how to do them.

Friday 9/11 WOD “Running Cindy”

For Time:
Run 1 mile
4 Rounds of Cindy (5 pullups 10 pushups 15 squats=1 round)
Run 800 meters
4 Rounds of Cindy
Run 400 meters
4 Rounds of Cindy

Check out this website, it has tons of good information and FAQ’s.  Robb Wolf instructs crossfit nutrition seminars and is very knowledgeable on Zone and Paleo diet topics.  Here are a couple lecture clips. Insulin Resistance, CrossFit Nutrition Seminar …[wmv][mov]Refined Carbohydrates, Robb Wolf, CrossFit Nutrition Seminar …[wmv][mov]

running cindy results

running cindy results

Monday, 9/7/09

DSC_0212Monday 9/7 WOD “Augusta”

400 Meter Run
40 Thrusters (bar)
40 Box Jump (24/20)
40 Lunges
40 Burpees
40 Squats
40 Knees to Elbows
400 meter run
20 of each exercise
400 meter run

Saturday 8/29/09

CrossFit San Ramon 5:30am class

A typical early morning. What were you doing at 5:30am?

Saturday 8/29 WOD “Angie”

100 Pull-Ups
100 Push-ups
100 Sit-Ups
100 Squats

Coaches Corner: Pace yourself. You can rest as needed, but of course you are going for time. You must complete one exercise before moving on the next

Tuesday 8/25/09

Steam from the Lava entering the ocean on the south east side of Hawaii as seen from the end of our Saturday run..

Steam from the Lava entering the ocean on the south east side of Hawaii as seen from the end of our Saturday run..

Tuesday 8/25 WOD “Jason”

100 Squats / 5 Muscle -Ups

Tuesday 8/4/09

gameso8 Tuesday 8/4 WOD “Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Coaches Corner: If you can’t do a muscle up, perform 4 pull-ups and 4 dips for each muscle up.  You can also use the same bands we use for pull-ups.  You sit on the band and hang below the rings.  We’ll show you how!   Watch a video of the “Nasty Girls” WODWhat is a Hang Power Clean? Video LessonMuscle-Ups Video Lesson, Muscle Up False Grip Demo.


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