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Posts tagged “wallball

CFSR WOD 6.25.2015



“For success, attitude is equally as important as ability.”


CFSR WOD 9.21.2014

august 2014 050



Warm Up – FauxGa

Strength – Front Squat 5×5 Build load each set

Conditioning – Medicine Ball Mania – Don’t Drop The Ball!

3 Rounds For Time

400 Meter Run w/Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Lunge w/Med Ball 20/14


Bonus Abs – 50 Knees to Elbows

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
― Maya Angelou



Click to enlarge


CFSR WOD 9.17.2014

august 2014 049


Warm Up – Burgener Warm Up

Strength – Snatch to load then 3×3 for heaviest set of 3

Conditioning – For Time

40 Wall Balls 20/14

20 Front Rack Lunge 115/75

30 Wall Balls

20 Front Rack Lunges

20 Wall Balls

20 Front Rack Lunges

10 Wall Balls

Bonus Abs – Tabata Swimmers aka Scuba Steve!

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.”
― Tom Bodett

Oh, today you will go deeper than that!


CFSR WOD 10.25.2013


Saturday is BARBELLS for BOOBS!!! 

Classes are cancelled – Get your WOD in from 10 am  to 1 pm.  The workout will be “Amazing  Grace”.  All levels are welcome and encouraged to be here.  Load will be scaled as needed.  We are raising money for breast cancer screenings. You do not have to donate to be here, but it is a great cause.  There will be Paleo goodies and other food available to purchase with proceeds going to the cause.  Halloween costumes and/or pink attire is encouraged.  

At 11 am  the kids & teens take on “Amazing Grace”.  Come and bring the family!



Warm  up:

Animal Crawls/Duck Walks/Hollow Rocks

Conditioning: in teams of 2

150 Wall Balls

100 Burpees

150 Wall Balls

“I can't go back to yesterday because I was a different person then.” 
― Lewis Carroll, Alice in Wonderland

Mobility WOD 136


CFSR WOD 8.15.2013

keegan WB ati

Make the bottom of your wall ball look like Coach Keegan, neutral spine, hips well below knees hands under ball at shoulder level or above.

Thursday 8-15-13

(compare to 6-11-13)

Back Squat 10×1 @ 80%



150 Wallballs for time 20/14

“We must accept finite disappointment, but never lose infinite hope.” 
― Martin Luther King Jr.

Mobility WOD 67

1) Squat push knees out with elbows

2) Duck walk push knees out with elbows

3) Lunge side to side hip grinder – push shin to vertical before crossing over

4) Bar in low Squat Rack grab behind you with both hands in false grip

5) External rotated shoulder, banded behind you at wrist,  arm straight (band level, arm in good overhead extension)

If 5 feels funky switch to normal banded shoulder distraction



CFSR WOD 07.12.2013

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Josh gets a new Snatch PR of 275lbs!!!

Friday 6-12-13

Back Squat

10×3@ 85%


AMRAP 20min

In teams of 2

100 WallBalls -20/14#

100 Chest To Bar Pullups

100 Pistols (Alternating legs)

100  Power Snatches (65/53)

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” Zig Ziglar

Mobility WOD 33

Got Proof?  Lack of Evidence for the Benefits of Milk

RECIPE OF THE DAY: Honey Garlic Chicken Wings

CFSR WOD 06.17.2013

James finishing up another 400 on "push up Nicole"

James finishing up another 400 on “push up Nicole”

Monday 6-17-13

Back Squat

3×10 (set 1 @80% 2 @75% 3 at 70%)


For Time:

Buy in: 10 Muscle Ups or Bar Muscle Ups

21 Wall Balls

21 Toes-2-Bar

30 Double Unders

15 Wall Balls

15 Toes-2-Bar

30 Double Unders

9 Wall Balls

9 Toes-2-Bar

30 Double Unders

Buy Out: 10 Muscle Ups

Mobility WOD

Shoulder wind up 3 min each side


4 min squat

“Give us clear vision that we may know where to stand and what to stand for- because unless we stand for something we shall fall for anything” Peter Marshall

Dad’s Gift the Gift of Your Health to Yourself and Your Family This Fathers Day!


RECIPE OF THE DAY: Bacon and Garlic Cabbage


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