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Posts tagged “CrossFit Gym

CFSR WOD 9.2.2014

5 Week PALEO CHALLENGE  with weekly meetings and food sampling begins

9/22/2014.  Cut off to sign up is 9/15!

august 2014 110

TUESDAY

Warm Up – 400 Meter Run

 3 x 10 Good Mornings

3×10 Shoulder Press

20 Mountain Climbers

Strength – Deadlift (bottom charts)

5@40% 5@50% 3@60%

3@  70%  3@  80%  Max 90@ %

Conditioning – 3 Rounds For Time

Run 200 Meters

100 Ft Overhead Lunge 45/25

10 Ground to Overhead 135/95

“Your imagination is your preview to life’s coming attractions.”

http://shecookshecleans.net/2012/11/26/pot-roast-with-balsamic-onion-gravy/

 


CFSR WOD 9.1.2014

august 2014 008

1 WOD TODAY 9:30 am

MONDAY

Partner workout one partner working while other rests

30 seconds work /30 seconds rest

2 Rounds

Dumbbell Snatch 35/20

Row for Calories

Overhead Walking Lunge 45/25

Ab Wheel

Box Jump Up and Overs 24/20

Jumping Squat 45/33

Renegade Rows 35/20

Wall Ball 20/14

Shoot Thrus (out and back = 1)

GHD Sit Ups

a)Burpee Wall Jumps   b)Slam Ball 20

Kettle Bell Swings 53/35

Buyout

Hill Mile

“Never confuse movement with action.” 

― Ernest Hemingway

 

shrimp-salad-with-citrus-vinaigrette

IMG_1360


CFSR WOD 8.29.2014

august 2014 102

FRIDAY

Warm Up -

100 Ft Soldier Kicks

100 Ft Bear Crawl

100 Ft lunge bring opposite knee to chest

100 Ft Skip

Speed – 7 x 100 Meter Sprints

Conditioning – Partner Wod FOR TIME

3:3 6:6 9:9 12:12 15:15 18:18 21:21

Thrusters 95/65

Bar Facing Burpees

Partners Switch Exercises Each Round

Bonus Abs – 25 Mermaids Each Side

Mob Wod 28 Pt 2

http://www.janssushibar.com/crab-cake-benedict/


CFSR WOD 8.28.2014

august 2014 067

THURSDAY

Strength – Overhead Squats (off bottom chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds for Time

15 Toes to Bar

100 Ft Bear Crawl

15 Tuck Jumps

200 Meter Run

Rest 1 Min

Bonus Abs – Tabata V-Ups

You had me at short rib….

beef-short-ribs-low-carb-and-gluten-free.html


CFSR WOD 8.24.2014

july29 020

SUNDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

30 Ft Samson Stretch

Conditioning – For Time

4 Rounds: 10 Ring Row 10 Push Ups

3 Rounds: 10 Toes to Bar 10 Good Mornings (bar)

Flat Mile – Run to 800M mark, run backwards to 1200M mark, then forward to stop light and back to 1200M mark, then backwards to 800 M Mark, then forward back to gym

That’s why we love it….

Mob Wod 49

Did somebody say Ceviche?

http://www.threedietsonedinner.com/2012/09/gulf-coast-paleo-ceviche.html


CFSR WOD 8.19.2014

PALEO CHALLENGE ENDS TODAY!

Come and get Measured!

july29 114

TUESDAY

Warm Up  – Rowling 5 Rounds Each

Speed – 8 x 50 Meter Sprints

LEADER BOARD CHALLENGE

Conditioning – MARY 20 Min AMRAP

5 Handstand Push Ups

10 Pistols

15 Pull Ups

Bonus – Tabata Jackknife

 Nice work, Team CFSR – 4th place finish out of 23 teams!

 

 

http://holisticallyengineered.com/2013/01/days-12-14-and-whole30-lemon-and-2.html\


CFSR WOD 8.16.2014

Who’s going to Moxie Madness to Cheer on Karen, Lori, Tim & Brett?

july29 009

SATURDAY

Warm Up – 2 Rounds

200 Meter Run

10 PVC Pass Thrus

10 PVC Overhead Squats

15 Second Samson stretch – each side

Conditioning – 5–> 9 Minute AMRAPS – No Scheduled Breaks

1st AMRAP – 8 Thursters 95/65

8 Bar Facing Burpees

2nd AMRAP – 10 Power Cleans 95/65

20 Lateral Jumps over the bar

3rd AMRAP – 20 Wall Balls 20/14

10 Push Ups

4th AMRAP – 10 Shoulder to Overhead 95/65

20 Sit Ups

5th AMRAP – Row for Calories

BOOM! Watch out!

Eat your chicken, it’s finger lickin!

http://nomnompaleo.com/post/4807547385/slow-cooker-roast-chicken-and-gravy


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