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Posts tagged “Clean & Jerks

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash


CFSR WOD 11.15.2013

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Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!
Friday
Warm Up:
Foam Roll
Strength:
EMOM 10MIN
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
Conditioning:
In teams of 2
Power Elizabeth
21 – 15 – 9
Power Clean
Ring Dips
and
 Full Elizabeth
21 -15 -9
Full Cleans
Ring Dips
21-15-9 + 21-15-9    Reps Can be divided any way

“My Life is My Message”
― Mahatma Gandhi

Mobility WOD 151

The holy grail of hip mobility for the high glute/internal rotation.

http://www.multiplydelicious.com/thefood/2012/07/chicken-veggie-salad-with-avocado-herb-dressing/

Is a paleo treat really paleo?


CFSR WOD 11.5.2013

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Tuesday 

Warm Up:
Tabata Abs- Flutter Kicks
Strength:
1 Rep Max Back SqautCondtioning:

12 min AMRAP

5 Deadlift (225/155)
7 Burpees
9 Wall Ball (20/14)

“The weak can never forgive. Forgiveness is the attribute of the strong.” 
― Mahatma Gandhi

Mobility WOD 142 – IT Band and Hip Flexor

http://ourearthland.blogspot.ca/2012/08/happy-egg-pancake.html


CFSR WOD 11.3.2013

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SUNDAY

Warm up:

750 m row (may be done before during or after 2 rounds)

+

2 rounds

15 Kettlebell Swings

15 PVC Overhead Squat

Conditioning:

CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

“Reputation is what other people know about you. Honor is what you know about yourself.
— Lois McMaster Bujold

4 coaches talk strategy for 13.2  on  M WOD

CFSR WOD 10.15.2013

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Tuesday

Warm Up: AMRAP 5min

8 HSPU

16 PULL up

Strength: Dead Lift

60%  65% 75%_____70% 75% 80%   all +10lbs

3-2-1______3-2-1

Conditioning: AMRAP 5 Minutes

7 Thrusters (95/65)

7 Burpees

— Rest 2 Minutes —

AMRAP 5 Minutes

7 Thrusters 95/65

7 Burpees

“If you were half as funny as you think you are, you’d be twice as funny as you are now.”
― Cassandra Clare, City of Bones

Mobility WOD 126

grilled-portobello-caprese.html


CFSR WOD 10.13.2013

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Sunday

Warm up:

3 rounds

10 Cleans 45/33

1 Split Jerk 45/33

5 Press from Split 45/33

 Conditioning:

5 Rounds

2 Wall Climbs

5 Power Clean and Jerk 155/115

10  Kettlebell  Swings 70/53

1 Minute Rest

“Whether you live to be 50 or 100 makes no difference, if you made no difference in the world.”
― Jarod Kintz, Great Listener Series Mute Women

Mobility WOD 124

http://paleoinpdx.com/2012/09/19/harvest-sausage-stuffed-squash/


CFSR WOD 9.29.2013

1stplace

1st Place!!! Congratulations Tim & Karen!!

Sunday

Warm Up

Speed Ladders

Strength/Skill

Clean & Jerks EMOM for 5 Minutes: 2 Cleans followed by a split jerk  at 70% of Max

Nancy

5 Rounds of 400M

15 Overhead Squats (95/65)

“Do what you can, with what you have, where you are.”
― Theodore Roosevelt

Mobility WOD 110

tomato-and-basil-salad