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Posts tagged “Thruster

CFSR WOD 1.16.2014

Thursday

Warm Up: Virtual Fran
Jumping Pull Ups
Bar Thrusters
Strength: Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Conditioning:
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips
Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35

“You may not control all the events that happen to you, but you can decide not to be reduced by them.” 
― Maya AngelouLetter to My Daughter

Mobility WOD 211
butternut squash with blue cheese

CFSR WOD 11.12.2013

Tuesday
Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
Conditioning: 3 Rounds
Run 400m
15 HSPU
15 HR Push Ups
“I want to lose weight by eating nothing but moon pies, which have significantly less gravity than earthier foods such as fruits and vegetables.” 
― Jarod Kintz, I Want

CFSR WOD 11.10.2013

Sunday

Warm up:

3 rounds

3 Inchworms

6 Burpees

9 Air squats

100 m run

Conditioning:

“Coe”

Ten rounds

10 Thruster 95/65

10 Ring push-ups

or “1/2 Coe”

Five rounds

10 Thruster 95/65

10 Ring push-ups

Keith Adam Coe
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

First posted 12 Aug 2010

“It’s not the load that breaks you down, it’s the way you carry it.” 
― Lou Holtz

Ring Push-Ups W/K. Star

Mobility WOD 147

slow-cooked-lamb-shoulder


CFSR WOD 10.28.2013

_0000908

Monday

Warm Up:3 Rounds of:
Run 200meters
20 Jumping Lunges

Strength: Back Sqaut
Work to a comfortable set of 5

Conditioning:
“Fractured Fran”

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

“Play to win, not “not to lose”.”
― Dondi Scumaci

Mobility WOD 138

http://www.thefoodee.com/recipe/4052/


CFSR WOD 9.5.2013

Thursday

Warm Up: Tabata Abs: weighted sit ups 35/15

Strength: Pendlay Row

3×10

Snatch Grip Deadlift

5×5

Conditioning:

“FRAN”

21-15-9

Thrusters 95/65

Pull Ups

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.”
― Marcus Aurelius, Meditations

Mobility WOD 85

http://nomnompaleo.com/post/3717320625/cheesy-n-beefy-mini-frittata-muffins


CFSR WOD 8.13.2013

OLYMPUS DIGITAL CAMERA

Tuesday 8-13-13

EMOM 10min

7 Toes-2-Bar

+

Femme Fit 2013

Event 3

2500# of Thrusters  – choose your own weight

Box Jumps 24/20   reps= to the Number of Thrusters in part 1

2500# of Thrusters  – same weight as first set

18 min Time Cap

If you use 100# for the thrusters, Your rep count is 25 thrusters, 25 box jumps, 25 thrusters.  50 lbs = 50 thruster 50 box jump, 50 thruster

“Life’s under no obligation to give us what we expect.” 
― Margaret Mitchell

1) Lacrosse ball under collar bone face down on floor arm behind back

2) Lacrosse ball under first rib face up lift hips to generate pressure work arm positions across body and out to side

3) Band (red or blue) on pull up bar and around shoulder – lay face down for arm bar stretch (airplane crash without leg)

http://paleomg.com/tarragon-shallot-cherry-chicken/

cherry chicken2


CFSR WOD 07.10.2013

OLYMPUS DIGITAL CAMERA

Wednesday 7-10-13

Clean Grip Dead Lift

5×3

Back Squat

5×3

+

AMRAP 7min

Thrusters 45/33

Burpee

1:2,2:4,3:6,4:8….

“Happiness is when what you think, what you say, and what you do are in harmony.” 
― Mahatma Gandhi

Mobility WOD 31

RECIPE OF THE DAY: Nopales Stirfry

Nopales Stir Fry


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