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Posts tagged “rope climbs

CFSR 9.15.2018

Who had fun with Kelly yesterday?

So many PRs!  Great work, everyone!

Saturday has some Rope Climbs

and Curtis P in store…make it in!


WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash


WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th

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GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH

Grilled Romaine Hearts with Bacon & Celery Salt Ranch


CFSR WOD 5.13.2014

cincodemayo 012

 

Tuesday

Strength –  At 70% of Clean & Jerk 1 RM

EMOM for 10 Minutes:

1 Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Conditioning –  4 Rounds for Time

400 Meter Run

15 Burpees

2 Rope Climbs

Bonus Abs – 100 Weighted Sit Ups 15/10

“True healthcare reform starts in your kitchen, not in Washington”  ~Anonymous

Mobility WOD 332

brisket-and-veggies

 


CFSR WOD 4.10.2014

IMAG1832

 

Thursday

Strength – Snatch

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

Conditioning –

5 Rounds for Time

2 Manmakers 55/35

2 Wall Climbs

2 Rope Climbs

Rest 1  Minute

My doctor told me to stop having intimate dinners for four. Unless there were three other people. ~Orson Welles

Mobility WOD 299

http://www.radiancenutrition.com/2011/05/20/north-africian-spiced-ribs/


CFSR WOD 4.8.2014

IMAG1810

 

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/


CFSR WOD 2.28.2014

thru 2 11 2014 021

Nice work, Allison!  Hey ladies, have you talked to Allison about joining her Dirty Girl 5K in October?  CFSR will be representing with team  Snatch Power!  See the “events” tab for more info too!

OPEN 14.1:

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/53

Friday

Warm Up:

Burgner Warm Up

Strength:

Snatch Technique Build to Load

Conditioning:

3 Rounds for Time

3 Rope Climbs

100 Feet of Walking Lunge

10 DB Snatch Each Side 53/35

Good Advice:

Happiness is neither virtue not pleasure not this thing not that, but simply growth. We are happy when we are growing. ~William Butler Yeats.

Mobility WOD 253

stuffed-turkey-breast-and-roasted-fennel