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Posts tagged “conditioning

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.”

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Paleo Recipe Paleo Breakfast Omelet with Red Pepper


CFSR WOD 12.09.2014

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TUESDAY

Warm Up – Rowling 3 Rounds

Soeed – 8x 100M Sprints

Strength – 10 Min EMOM

3 Shoulder Press – 70% of 1 RM

3 Push Press

Conditioning – Holiday Shopping Fights Gone Bad

3 Rounds – 1 Min

Pull Ups

Rowing For Calories

Kettle Bell Swings 53/35

Sit Ups

Lunges

*1 Minute Rest*

“Problems are not stop signs, they are guidelines.”

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CFSR WOD 12.06.2014

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SATURDAY

Mystery WOD

“Always do your best. What you plant now, you will harvest later.”

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CFSR WOD 12.05.2014

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FRIDAY

Warm Up  – 800 Meter Run

Partner Wod – For Time

100 Med Ball Passes 20/14

100 Med Ball Sit Ups 20/14

30 Thrusters 95/65 – while partner holds plank

30 Hang Cleans 95/65 while partner holds plank

30 Thrusters (same as above)

30 Hang Cleans (same as above)

100 Medicine Ball Sit ups

100 Medicine Ball Passes

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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 12.2.2014

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TUESDAY

Warm up:

2 rounds

20 Double Unders

10 Star Jumps

20 Mountain Climbers

10 Push Ups

Skill:

Low Bar Back Squat

Strength:

Back Squat 4 x 9 @ 70%

Conditioning:

3 minute AMRAP

5 Ring Dips

5 Ring Rows

1 minute break

3 minute AMRAP

10 Hang Power Cleans 75/53

10 Box Jumps 24/20

1 minute break

3 minute AMRAP

1 Rope Climb

1 Dumbbell Cluster

Bonus Abs: 40 Toes to Rope

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.”

Have you checked out the new CFSR clothing items on our On-line store?    http://crossfitsr.spreadshirt.com/

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