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Posts tagged “strength and conditioning

CFSR WOD 1.26.2015



Warm Up – 2 Rounds

200 Meter Run

50 Ft Lunge

15 Burpees

Strength – Shoulder Press

Bottom Chart – 5@40%  5@ 50%  3 @ 60%  5 @65  5@75%  Max @ 85%

Conditioning – For Time


Kettle Bell Swing 70/53

Box Jumps 30/24

Bonus Abs – you know you want to – 75 Sit Ups for time


“The best preparation for good work tomorrow is to do good work today.”

Mobility Wod 7


Pork with Tarragon and Mustardy Onions

CFSR WOD 1.25.2015

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Warm Up – FauxGa

Efficiency – 10 Min EMOM

Odd Minutes (1,3,5,7,9) 5 Power Cleans 75/53

Even Minutes (2,4,6,8,10)

5 Burpees over the bar

Conditioning – 2 x 3 Min AMRAPS – 2 Minute Rest

5 Deadlift 165/110

3 Cleans 165/110

2 Shoulder to Overhead 165/110

“An investment in knowledge pays the best interest.”

CFSR WOD 1.24.2015

After your WOD – head to the Santa Clara Convention Center to cheer on CFSR’s 4 teams!

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Warm Up – 100 Ft Carioca

100 Ft Bear Crawl

100 Ft Soldier kicks

–Make sure you’re loose before sprints–

Speed – 8 x 50 meter Sprints

Strength – Over Head Squats 5 x 7 reps – each set gets heavier

Conditioning – 7 Min AMRAP

10 Box Jumps 24/20

10 Dumb Bell Box Step Ups 55/35

KIDS CLASS 11:30am –  Noon

Warm Up – 3-5 Min Foam Roll & Stretching

Front Squat – warm up air squat

Drills – Tabata Bear Crawl


5 Star Jumps

5 Burpees

5 Box Jumps 16″

Cool Down & Free Play on the bars & rings

Mobility WOD 6

“The best person to get something done is a busy person.”


CFSR WOD 1.23.2015

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Ashley’s ready for Moxie tonight!

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Krisztian, who’s managed to escape 99% of pictures taken at CFSR (Found one)….is ready!


Lori’s ready for her first partner competition!


Warm Up – Leg Mobility

Strength – Back Squat 5 x 10

Increase weight each set

Conditioning – 15 Min AMRAP

in teams of 3

Row for Calories

Toes 2 Bar

Thrusters 95/65

All must switch at the same time, switch as often as you like!  Strateeegery, folks ;)

Mobility Wod 5

“He who has done his best for his own time has lived for all times.”


CFSR WOD 1.22.15

sept16 070Dave B. will be representing CFSR at Moxie this Friday & Saturday!

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Jeremy is stoked for his 1st CrossFit competition!

Santa Clara Convention Center!  Friday 5pm, Saturday 10am!


Warm Up – Rowling – 2 Burpee Penalty per meter

Efficiency – 8 Min EMOM

15 Double Unders – ya, I said it–more double unders!!

Conditioning – 22 Min EMOM @ 65% of 1RM clean

1 Clean

1 Power Clean

1 Hang Clean

1 Hang Power Clean

Bonus Abs – Tabata Flutter Kicks

Question:  Who needs more MOBILITY?

Answer:  We ALL DO1

Mobility Wod 4 – Psoas – the filet mingnon of the human being…

“Best to live lightly, unthinkingly.”


CFSR WOD 1.21.2015


Cam will be in Moxie this Weekend…and you never know, there might be a shake weight workout.


Warm Up: Medicine Ball Throws start heavy switch to light increase speed and distance of throws.

Skill: 5 minutes Double unders — It is a good day for a New PR!

Conditioning: For Time (40 Min Cap)

800 meter run

25 Air Squats

35 Pull Ups

25 Air Squats

35 Push Ups

25 Air Squats

35 Sit Ups

25 Air Squats

Hill Mile

“Friendship isn’t a big thing — it’s a million little things.”


CFSR WOD 1.20.2015

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Come see Karen B. at Moxie this Friday & Saturday!


This workout is in honor of Karen Smith who just had her birthday last week.  If you haven’t noticed she has been busy training when many might find her circumstances an adequate excuse to skip it. Recovering from a major shoulder surgery she has asked what can I do instead of what can’t I do. This workout can be done with one arm and has similarities to what Karen does everyday. If you have 2 good arms you will get to switch.  If you have one good arm use that one!  Here is to perseverance and finding a way to keep moving forward no matter what your circumstance!

When we face a limitation, it is not about pushing through the pain, it is understanding it, working with it and around it. Healing it. -Tim

Warm up: Bring Sally Up Squat

Shoulder Mobility

Efficiency: 8 Min EMOM

2 KB forward and back lunges + 2 OHS each side

Conditioning:  13 Minute AMRAP

12 DB Snatches 55/35

12 DB Box Step Ups (single dumbbell hold in one hand) 55/35

12 Single Arm DB Squat Clean 55/35

“A friend is one of the nicest things you can have, and one of the best things you can be.”



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