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Posts tagged “rope climbing

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 8.8.13


Thursday 6-11-13

Back Squat 10×1 @ 80%


Fight gone bad

3 rounds, 1 min per station, of:

Wall Ball, 20/14

Sumo Deadlift High Pull, 75/53

Box Jump, 20 in

Push Press, 75/53

Row (calories)

Rest 1 min

Score = Total reps + Calories rowed

“Life isn’t about finding yourself. Life is about creating yourself.” 
― George Bernard Shaw

Mobility WOD 60 … Repeat 10 minute Squat test

Hey Mwod Mob,
Congrats on reaching day sixty of the mobility project. Do the quick math here won’t you? Ten horrible minutes a day x 60 days. That’s six hundred minutes of mobility. The big idea is that the fact that it’s virtually impossible to reach that kind of “take care of your business time” unless you do a little bit every day. Remember, one degree of change on the horizon represents a huge change in direction over time.

We’ve got another reason to be blown away. Our unique users hit 100’112 MWoders strong today with over 450k episodes checked out. Insane.

To celebrate? It’s that time of the month to have your paleo chair checked for 10 minutes.

No Days Off



Super Food  Cod Liver Oil http://www.westonaprice.org/cod-liver-oil/cod-liver-oil-debate

CFSR WOD 07.04.2013

 7-4-13   9:30 AM ONLY –  OPEN GYM after WOD until…??? Noonish… 

All other classes are cancelled for Independance Day

4th of July 2013

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”
― Margaret Mead

Episode 25: Heel Cords of a Cheetah, Achilles Well Being

CFSR WOD 05.22.2013



Wednesday 5-22-13
15min 3 Position Snatch Work (Floor/Below Knee/Hip)
Work to max weight for complex
3 Rope Climbs
6 Thrusters (115/75)

“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.” Everett Dirksen

The Secret Behind Cold Pressed Coconut Oil

Baked Beet Chips #Cleaneating

RECIPE OF THE DAY:  Baked Beets for Cleansing

CFSR WOD 1.5.2013

Christian, Dan, Andrea

Saturday 1/5/2013

3 rep max CrossFit Total

3 unbroken reps each of:

Back Squat

Shoulder Press


Coaches corner: Today we are shooting for 3 continuous reps of each.  The pause at the top and bottom of each movement will be only long enough to demonstrate full range of motion and lock out.  Deadlift is touch and go.

If you finish early you will work on the skill of  your goat

(that is; you will work on something you suck at)


3 x 1 mile (flat) tempo 85%


More technique and come with me on Sunday, just found this one .

Golden Gate Park 10k -it only costs $8.25!  Start Sunday 9am

Those who are going will do a lighter prep workout instead of the 3 x 1  mile.

“Take time to deliberate; but when the time for action arrives, stop thinking and go in.”

Andrew Jackson

How to Gain or Lose 30 Minutes of Life Everyday

RECIPE OF THE DAY: Lamb Chops with Parsley and Mint Sauce

Thursday 7/16/09

Why we do CrossFit

Why we do CrossFit

7/16 WOD “Jungle Wars”

3 Rounds with a 2 minute break between rounds
1 Minute Rope Climbing
1 Minute Handstand Push-Ups
1 Minute Cleans
1 Minute Burpees
1 Mintute Lunge holding plate overhead (35/45)

Living in the Zone: Thinking outside the box on health-care reform.

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