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Posts tagged “conditioning

CFSR WOD 1.26.2015

moxiepartner

MONDAY

Warm Up – 2 Rounds

200 Meter Run

50 Ft Lunge

15 Burpees

Strength – Shoulder Press

Bottom Chart – 5@40%  5@ 50%  3 @ 60%  5 @65  5@75%  Max @ 85%

Conditioning – For Time

10-9-8-7-6-5-4-3-2-1

Kettle Bell Swing 70/53

Box Jumps 30/24

Bonus Abs – you know you want to – 75 Sit Ups for time

ashleymoxie

“The best preparation for good work tomorrow is to do good work today.”

Mobility Wod 7

pan-seared-pork-with-tarragon-and-mustardy-onions

Pork with Tarragon and Mustardy Onions


CFSR WOD 1.18.2015

6.5.2014 001 SUNDAY

Warm Up – 3 Rounds

200 Meter Run

5 Star Jumps

10 Over Head Squats

15 second Samson Stretch

Conditioning – 2 is better than 1

In teams of 2 – 2 Rounds for Time

500 Meter Row

40 Partner Burpees

30 Wall Balls 20/14

20 Power Snatch 75/53

10 Overhead Squats 75/53

“Nothing will ever be attempted if all possible objections must first be overcome.”

mustard-crusted-salmon-with-roasted-asparagus


CFSR WOD 1.17.2015

6.5.2014 039 BONUS ABS!

SATURDAY

Warm Up – Mobility with Coach Tim

july29 073

Bring Sally Back Squat 45/33

Conditioning – Open 14.3

8 Min AMRAP

10 Deadlifts 135/95

15 Box Jumps 24/20

15 Deadlifts 185/135

15 Box Jumps

20 Deadlifts 225/155

15 Box Jumps

25 Deadlifts 275/185

15 Box Jumps

30 Deadlifts 315/205

15 Box Jumps

35 Deadlifts 365/225

15 Box Jumps

“The best successes come after their disappointments.”

Mobility Wod #2 Avoid the PAIN CAVE…

paleo-guacamole-burger-recipe/


CFSR WOD 1.04.2015

12.12.14 024

 NEW CLASS – 8:30am TUESDAYS & THURSDAYS in the month of JANUARY!

SUNDAY

Sunday Stretch it out–10 Minutes of Mobility Work

Warm Up – Bring Sally Back Squat 45/33

Efficiency – 10 Min EMOM

10 Burpees

Conditioning – 3 RFT

400 Meter Run

5 Man Makers 45/25

10 Box Jumps 24/20

15 Wall Balls 20/14

Bonus Abs – Tabata Hollow Rock

“Don’t be afraid to give up the good to go for the great.”

http://paleoleap.com/taco-pie/

Taco Pie


CFSR WOD 12.26.2014

TODAY’S HOURS:

6:30AM 10:30AM 4:30PM (Wod & open gym)

5:30PM 6:30PM

11-5-14 013

FRIDAY

 Warm Up – Dynamic Bands & Band Pull Aparts

Strength – Shoulder Press (Bottom Chart)

5@40% 5@50% 3@60% 5@65% 5@75% Max @ 85%

Conditioning – 4 Min AMRAP

5 Ring Rows

5 Squat Thrust

Rest 3 Minutes

4 Min AMRAP

5 Push Ups

5 Cleans 115/75

“To live a creative life, we must lose our fear of being wrong.”

http://ultimatepaleoguide.com/sizzling-sausage-skillet/

Sausage Skillet


CFSR WOD 12.12.2014

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

12.12.14 021

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.”

crispy-duck-gizzards/

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


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