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Posts tagged “CrossFit Gym

CFSR WOD 12.16.2014

Don’t forget to submit your Body Weight Challenge Re-test time by this afternoon!

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TUESDAY

Warm Up – Hip Mobility

Strength – 14 min E2MOM 2 Back Squats

60, 65, 70, 75, 80, 85, 90%

Conditioning – 8 min AMRAP

8 Power Cleans 115/75

8 Push Ups

Bonus Abs – Tabata Hollow Rocks

 

“Accept the challenges so that you can feel the exhilaration of victory.”

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Paleo Recipe Summer Stuffed Pork


CFSR WOD 12.15.2014

Re-Test the Body Weight Challenge and submit your time no later than Tuesday afternoon to get in the drawing for the swag bag!

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MONDAY

 Warm Up – Shoulder Mobility

3 Rounds

1 Min Row

1 Min Double Unders

1 Min 5 Meter Shuttle Runs

Strength  – 8 Min EMOM

3 Push Press  70% of 1RM

3 Push Jerk

4 Rounds for Time

Start each minute with 3 burpees

10 Kettle Bell Swings 70/53

15 Squat Jumps 45/33

20 Sit Ups

Bonus – 35 Partner Glute ham Raise

“If you’re going through hell, keep going.”

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Maple Cinnamon Paleo Donuts


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 12.11.2014

picsnov2014 087THURSDAY

Warm Up – Burgener

Strength – Snatch to Max Load (15 Minutes)

8 Min EMOM at 70%

Snatch Pull

High Hang Snatch

Snatch Pull

Snatch

Skill – DB Split Cleans

Conditioning – 5 RFT

12 Thrusters 115/85

12 (6 each side) single arm DB Split Cleans 55/35

Bonus – 2 Rounds

3 Turkish Get Ups 53/35 left hand

10 Turkish Sit Ups left hand (sit up portion of TGU)

3 Turkish Get Ups 53/35 right hand

10 Turkish Sit Ups Right Hand (sit up portion of TGU)

“Friendship is not a gift, but is the result of hard work.”

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Paleo Recipe Paleo Stuffed Cabbage Rolls


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 12.08.2014

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MONDAY

Warm Up – Bring Sally – Squats

Strength  – Back Squat 3 x 5 @ 80%

Conditioning  – 3 min AMRAP

Power Clean & Jerk 135/95

2 min Rest

3 Min AMRAP

Burpees over the Bar

2  Minute Rest

3 Min AMRAP

Kettle Bell Snatch 53/35 (alternate arms) *Beginners Single Arm Russian Kettle Bell Swings*

Bonus Abs – Tabata Sit Ups

“Friendship is thinking of the other person first.”

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