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Posts tagged “Clean and Jerk

CFSR WOD 12.17.2014

CrossFit Kids & Teens returns January 5th!

Crossfitsrkids.com

cfsrladies

WEDNESDAY

Warm Up -

50 Ft Soldier Kicks

50 Ft Carioca

50 Ft Bear Crawl

50 Ft Samson Stretch

Speed – 10 min EMOM (You will do a 30 second Shuttle Run Max effort, use that # for the EMOM)

5 Meter Shuttle Run

*5 Minute Rest/Set-Up for AMRAP*

4 Min AMRAP

10 Burpee Box Jump 24/20

10 Pull Up

2 Min Break

4 Min AMRAP

Row for Calories

2 Min Break

4 Min AMRAP

10 Jumping Lunges

10 Shoulder to Overhead 75/53

Strive not to be a success, but rather to be of value.

meatballs-spicy-tomato-sauce/

Meatballs With Spicy Tomato Sauce


CFSR WOD 12.14.2014

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SUNDAY

Warm Up- Faux Ga

-Then-

400 Meter Run

50 Ft Soldier Kicks

50 Ft Samson Stretch

15 Thrusters 45/33

Speed – 5 x 100 Meter Sprints

Strength – 7 x 2 Jerk from the Rack – increase weight each time

Conditioning – 2 –> 5  Minute AMRAPS

10 Box Jumps 24/20

5 Deadlifts 155/105

1 Clean & Jerk 155/105

Bonus Max Handstand Hold

“Motivation will almost always beat mere talent.”

http://paleoporn.net/turkey-roll-ups/

Paleo Recipe Turkey Roll Ups


CFSR WOD 12.12.2014

 CFSR Holiday Party is tomorrow night! 6-9pm  See ya there!

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Who doesn’t love a good Thruster?

FRIDAY

Warm Up – 3 Rounds

10 Pass Thrus

10 O.H. Squats

10 Good Mornings

100 Ft Bear Crawl

Strength – Front Squat 3 x 5, increase weight each set

Conditioning – “Nasty Girls” 3 RFT

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

Bonus Work – 3 Rounds

10 Toes to Bar

20 Elbows to Hands plank rotation

“The secret of getting ahead is getting started.”

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Paleo Recipe Crispy Curry Duck Gizzards with Spicy Paleo Marinara Sauce

 


CFSR WOD 12.10.2014

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WEDNESDAY

  Warm Up – 400 Meter Run

-then-

Go through each Circuit Station

Conditioning – Holiday Circuit aka 45 seconds of heaven!

3 Rounds – 45 seconds on 45 seconds off

1.  5 Meter Sprints

2.  Push Ups

3.  Box Jumps 24/20

4. Kayakers 20/14

5. Wall Balls 20/14

6.  Seated Dumb Bell Press 35/20

7.  Goblet Squats 53/35

8.  Grasshoppers

“Start where you are. Use what you have. Do what you can.”

paleo-omelet-red-pepper/

Paleo Recipe Paleo Breakfast Omelet with Red Pepper


CFSR WOD 12.3.2014

sept30 052WEDNESDAY

Warm Up – 4 Rounds

100 Meter Row

10 Ball Slams

10 Ab Wheel

10 Second Samson Stretch

Strength – Clean & Jerk to Max, drop to 85% for 7×1

Conditioning – 7 Rounds

6 Push Jerk 135/95

6 Chest to Bar Pull Ups

Bonus Abs 3xs

10 V Ups

15 Sit Ups

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

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CFSR WOD 11.28.2014

REDUCED HOURS TODAY: 6:30am 10:30am

4:30, 5:30 & 6:30pm

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FRIDAY

Warm Up – 3 Rounds

100 Ft Carioca

5 Push Ups

10 Sit Ups

15 Squats

Max effort 5m Shuttle Runs – 40 seconds

Skill – 8 min EMOM

However many you did in the 40 seconds is what you strive for each round- 5 M shuttle Run (hand touch) Goal is to finish each as fast as possible

Conditioning – 6 Min AMRAP

3 Shoulder to Overhead 145/105

6 Front Rack Lunges 145/105

Bonus Abs – 50 Ab Wheels

 

“I always felt that my greatest asset was not my physical ability, it was my mental ability.”

http://www.multiplydelicious.com/thefood/2011/08/chicken-salad-with-roasted-bell-pepper-in-avocado-cups/


CFSR WOD 11.27.2014

HAPPY THANKSGIVING!

ONE WOD TODAY – 9AM

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THURSDAY

Warm Up – “Indian Run” — Run around the building

Tabata-ish Partner Workout

20 Seconds each person – 8 rounds per exercise

Squat

Sit Ups

Lunge

Plank  – total seconds

Burpee

Wall Balls 20/14

Buy Out – Hill Mile

“Live as if you were to die tomorrow. Learn as if you were to live forever.”

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