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Posts tagged “team workout

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 11.15.2013

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!
Warm Up:
Foam Roll
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
In teams of 2
Power Elizabeth
21 – 15 – 9
Power Clean
Ring Dips
 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.


Is a paleo treat really paleo?

CFSR WOD 9.13.2013



*In teams of two complete:

100 Kettlebell Swings 53/35

50 Burpees

30 Toes to Bar

10 Snatches (any style) 155/105#

30 Toes to Bar

50 Burpees

100 Partner Wall Balls 20/14#

For time. Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

“Friendship is everything. Friendship is more than talent. It is more than the government. It is almost the equal of family.- Don Corleone”
― Mario Puzo, The Godfather

Mobility WOD 94


The Battle Against Fluoridation

CFSR WOD 8.22.2013


Team workout:

Split between partners, one must be holding the KBs for work to count

Kettle bell weights 53/70

Start with 400m run together.

80 Push ups

60 Box Jumps (24/20) – partner holding KBs

40 (each) Goblet Squats – each partner has one KB

30 (each) Walking Lunges with KB

20 (each) KB Swings

400m Farmer Carry – partners each carry 2 KBs (1 at a time)

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

http://www.health-bent.com/poultry/paleo-lettuce-wrapspaleo lettuce wrap 

CFSR WOD 07.12.2013

This video doesn’t exist

Josh gets a new Snatch PR of 275lbs!!!

Friday 6-12-13

Back Squat

10×3@ 85%


AMRAP 20min

In teams of 2

100 WallBalls -20/14#

100 Chest To Bar Pullups

100 Pistols (Alternating legs)

100  Power Snatches (65/53)

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” Zig Ziglar

Mobility WOD 33

Got Proof?  Lack of Evidence for the Benefits of Milk

RECIPE OF THE DAY: Honey Garlic Chicken Wings

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 06.14.2013


Friday 6-14-2013

In teams of 2

7 Rounds

20 Wallball (20/14)

20 Box Jumps (30/24)

Rest 1 min

““Nearly all men can stand adversity, but if you want to test a man’s character, give him power.” Abraham Lincoln

Kale and Walnut Pesto

Kale and Walnut Pesto.  Put a seasonal spin on a classic condiment!

Continuing with the mobility WOD…Learn about how to take care of your body!