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Posts tagged “Danville

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 07.11.2013

After "Jack"  Saturday crew enjoys a well earned rest.

After “Jack”  the Saturday crew enjoys a well earned rest.

Thursday 6-11-13

Clean + Hang Clean



150 Double Unders

50 Burpees

150 Double Unders

* singles option = 3 Rounds

150 Singles

25 Burpees

150 Singles

“Every success is built on the ability to do better than good enough”

Mobility WOD 32

Support Food Education in American Schools

RECIPE OF THE DAY Mushroom Baked Basa Fillets over Spring Colcannon

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

CFSR WOD 1.15.2013


Tuesday 1-15-13

Part A

3×3 Snatch First Pull (110% of max snatch)
3x 3 Hang Clean Pull (110% max clean)
Part B
2 minutes  Burpees
*Rest 2 minutes.
4 minute AMRAP of:
20 Front Rack Walking Lunges 95/65#
10 T2B
*Rest 2 minutes
2 minutes Burpees
I forgot to post the endurance! Here it is!
30/30 4 x 6 minutes
Bring a watch if you have it otherwise you may have to estimate times.
4 rounds
30 seconds hard 30 seconds easy for six minutes
3 minute easy recovery
The hard 30 is at 85 to 90% of perceived max exertion
The easy is at 40 to 60%
“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.” 
― Randy PauschThe Last Lecture

CFSR WOD 11.19.2012


Monday 11/19/2012


21-15-9 reps for time of:
Deadlift 225/155
Handstand push-ups

I am moving the girls from Saturday.   More of you are able to make the weekday workouts and I want everyone to have the opportunity to do these benchmark workouts.  Get on crossfitsr@socialwod.com and claim your profile! They have the scores from your workouts in an online training log for you every time  your name is on the whiteboard your workout goes into the log.  Make sure we enter your name correctly on the board, any variance will create a new profile.

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”

Howard Thurman

pumpkin nut butters

Science on low carbohydrate and Paleo


Darren finishing last set of KB Swings on “Eva”

Sunday 10/14/2012


30 Snatches for time 135/95

Coaches corner: select a weight that will allow you to finish in 6 minutes or less.

 Take a break


5 x 400 m run for time with 2 minutes of rest between.


skip both and run PRIMOS

“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”–Pearl Buck

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi

diets to avoid

Spiced Pork and Butternut Squash with Sage

I should have found a better way to hold the leash!

Thursday  10/4/12

Front Squat

5@ 82.5,  5@ 87.5,  5@ 92.5

4 minute AMRAP

5 power snatch 75/53

10 overhead lunge 75/53

5 overhead squat 75/53

100 m sprint

3 minute break

3 minute AMRAP

5 thrusters 75/53

5 ab wheel 75/53

100m sprint

coaches corner:  use barbell as ab wheel – rx’d is chest to floor, Lunge in place.

10 good reasons to refrain from the grain

Submitted by Michael Moore
The highest courage is to dare to be yourself in the face of adversity. Choosing right over wrong, ethic over convenience, and truth over popularity … these are choices that measure your life. Travel the path of integrity without looking back, for there is never a wrong time to do the right thing.