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Posts tagged “kettle bell swings

CFSR 11.24.2016 THANSKGIVING

Image result for funny thanksgiving holiday fitness

1 WOD 9am – all levels

For Time
Hill Mile
100 Lunges
90 Sit Ups
80 KB Swings 53/35
70 Push Ups
60 Goblet Squats 53/35
50 Wall Balls 20/14
400 Meter Plate Carry 45/25
30 Plate Burpees
20 Toes To Bar
10 Wall Climbs
Hill Mile
**EARN YOUR TDAY MEAL**

Tip of the Day: Include a sport or physical activity you can do with the Family this Thanksgiving


CFSR 9.3.2016

REDUCED HOURS TODAY – 9am WOD –all Levels.  Kids class 10:00am

Bon & Steve tying it up at the Battle on Sunset 3

SATURDAY

http://www.janssushibar.com/mushroom-spinach-quiche/

 


WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash


CFSR WOD 4.30.2014

Crossfit Games Tickets go on sale TODAY at 10am!

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Wednesday

Conditioning- Max Out Each of the Following:

Strict Pull Ups

Strict Dips

Strict Push Ups

Toes To Bar

Handstand Push Ups

Unbroken Kettle Bell Swings 53/35

500 Meter Row

Muscle Up or Kipping Pull Ups

Weighted Plank 45/25

Hill Mile

*No more than 3 attempts per station*

Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them – Orison Sweet Marden

Mobility WOD 319

caveman-cuisine-roasted-beef-ribs.html

 


CFSR WOD 4.25.2014

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Don’t Forget to Sign up for the POSE Running Clinic! It’s Sunday.  You can sign up for it on the POSE tab on the website!  Reserve your spot.

Friday

Warm Up – Speed Ladders & Hurdles

Speed – 6×50 Meter Sprints – walk back

Conditioning – 15 Min AMRAP

20 Jumping Lunges

10 Kettle Bell Swings 70/53

1 Rope Climb

If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.
— Hippocrates

Mobility WOD 314

http://everydaypaleo.com/ginger-beef-stir-fry/

 


CFSR WOD 4.11.2014

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Friday

Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning –

 Tabata

Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20

Burpee

Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300

http://nomnompaleo.com/post/8211963635/braised-chicken-with-artichokes-and-pearl-onions-v-2

 


CFSR WOD 4.8.2014

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Tuesday

Strength – Deadlift

5@ 40%,  5@50%,  3@60%,  3@70% ,  3@80%,   Max Rep @ 90%

Conditioning –

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge

They can because they think they can. ~Virgil

Mobility WOD 297 – Lat Hell…sounds fun!

http://www.paleorepublic.com/polpette-di-carne-e-zucchini/