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Posts tagged “CrossFit Gym

CFSR WOD 7.31.2014

7.16.14 019

THURSDAY

Strength – 10 Min EMOM – 65% of 1RM

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Immediately followed by-

6 Min EMOM

6 Deadlifts

Max Burpees over the Bar

Count Burpees for Score

Bonus Abs

Tabata Sit Ups

“Get comfortable with being uncomfortable!” ― Jillian Michaels

 Mobility WOD – Deadlift Set up

http://www.mobilitywod.com/2013/06/differences-in-the-deadlift-and-oly-set-ups-yes-they-are-different-wfu-and-burdick/

Don’t forget to invite your coaches over for this one…. :)

http://nomnompaleo.com/post/3291459884/grilled-grass-fed-rib-eye-steaks


CFSR WOD 7.28.2014

paleochallengeend 018

MONDAY

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground

http://nomnompaleo.com/post/89854861117/crazy-clown-eggs

Crazy Clown Eggs by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.27.2014

tuesday7.8.14 009

SUNDAY

Warm Up – Rowling 5 Rounds

Strength – Pendlay Rows  5×7 – moderately heavy weight

Conditioning – Tabata Something Else – for total of all reps

Pull Ups

Push Ups

Sit Ups

Squats

- No breaks-

Bonus Abs-

75 Supermans

Make your own Ghee!

http://nomnompaleo.com/post/15235810877/d-i-y-ghee

 

 


CFSR WOD 7.24.2014

7.16.14 004

 

THURSDAY

Speed – 7 x 100 Meter Sprint

Conditioning – Open 12.5   7 Minutes

3,3 ; 6,6 ; 9,9 ; 12,12; 15,15, etc.

Thrusters 100/63

Chest 2 Bar Pull Ups

Bonus Abs

30 Kayakers

30 Medicine Ball Sit Ups

30 Sit Ups

Something to keep in mind before we have burpees again….

Motivational_fitness_quotes_10

Kelp Noodles are AMAZING!!!

http://nomnompaleo.com/post/2540758120/stir-fried-kelp-noodles-with-ground-beef-broccoli


CFSR WOD 7.23.2014

7.16.14 011

Meet Justin B., the official CFSR Greeter :)

WEDNESDAY

Warm Up – 3 Rounds;

200 Meter Run

10 Overhead Squats (pvc or bar)

10 Samson Stretch 15 seconds each side

Strength – 10 Min EMOM @ 65%

Snatch

Snatch Balance

Snatch

Snatch Balance

Conditioning – 5 Rounds For Time

20 Kettle Bell Swings 53/35

30 Lunges

Bonus Abs – 25 Mermaids each Side

Motivational_fitness_quotes_9

Italian & Paleo–YAH!

http://nomnompaleo.com/post/3739355098/slow-cooker-chicken-cacciatore#


CFSR WOD 7.22.2014

7.16.14 018TUESDAY

Strength – Back Squat 4 x 10 @ 70%

4×4 BWB

4 – 4 Min AMRAP

15 Box Jumps 24/20

10 Wall Balls 20/14

5 Burpees

3 Minute Rest

Bonus Abs – 50  2 Second Supermans

FRENCH BURPEES, ANYONE? Nice work, Andy!

 Nicefrench burpees

Motivational_fitness_quotes_5

http://nomnompaleo.com/post/65246577688/orange-sriracha-chicken

Orange Sriracha Chicken by Michelle Tam http://nomnompaleo.com

 

 

 


CFSR WOD 7.19.2014

 POSE RUNNING CLINIC – Sunday 10:30am – 11:30am

CFSR POTLUCK Sunday – Noon – 2 

PALEO CHALLENGE – Monday 6/21 6:30pm

tuesday7.8.14 006

SATURDAY

Skill – Handstand Practice

Conditioning – 20 Min AMRAP

5 Meter Handstand walk – or 30 second handstand hold

100 Meter Run

50 Squats

Bonus Abs – Tabata Reverse L-Sits

http://nomnompaleo.com/post/3501678903/crispy-braised-duck-legs#

 


CFSR WOD 7.16.2014

POSE Running Clinic Sunday 10:30am-11:30am

CFSR POTLUCK  Sunday Noon – 2

Paleo Challenge – Monday 6:30pm

paleochallengeend 003

It’s a bird, it’s a plane, it’s Joseph with a plate on his back…

WEDNESDAY

Strength – Cleans (full)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 6 Rounds for Time

4 Shoulder to Overhead 155/95

12 Deadlifts 155/95

* 6 Burpees at the top of every minute*

Bonus Abs – 50 Jack Knife Sit Ups for Time

http://nomnompaleo.com/post/1635477198/quick-nuked-green-beans-recipe


CFSR WOD 7.15.2014

paleochallengeend 007TUESDAY

Leader board Challenge Day

Strength – Push Press

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning -

ELIZABETH

21-15-9

Cleans 135/95

Ring Dips

Bonus Abs – 50 Toes to Bar from the Ground

RING DIPS

http://nomnompaleo.com/post/1634346420/easy-paleo-herb-gravy-recipe

When the CrossFit games are on ESPN, you’ll be seeing CFSR’s commercial!

 


CFSR WOD 7.14.2014

TRIPLE P’s – POSE RUNNINC CLINIC – this Sunday 10:30-11:30am, POTLUCK this Sunday Noon – 2, Paleo Challenge Monday 6:30pm.  Get signed up today!

paleochallengeend 001HI, JUSTIN!

MONDAY

Strength  – Front Squat  (bottom chart)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 4 Rounds for Time

30 Grasshoppers

20 Wall Balls 20/14

400 Meter run with Medicine Ball

Bonus Abs – Tabata Kayaker

CrossFit Fails…

CFSR, you can always find us in the VIP section ;)

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

image

 


CFSR WOD 7.11.2014

Who’s ready for the CFSR night out tomorrow?  7pm, McGahs in Danville – see you all there!

6.25.2014 004

FRIDAY

LEADER BOARD CHALLENGE DAY!

Strength – Snatch Technique to Load – not Max

Conditioning – NANCY 3 Rounds for Time

400 Meter Run

15 Overhead Squats 95/65

Bonus Abs – 80 Weighted Sit Ups 45/25

Sh*t CrossFit Girls Say….

http://nomnompaleo.com/post/44223814717/mexican-chocolate-pots-de-creme-dairy-free

image

 


CFSR WOD 7.10.2014

And the Winner of the Paleo Challenge is….. CALI MATTHEWS!  in 30 days she lost 7.7#s and 3.63% body fat!  YAH!!!

Congratulations and CHEERS to a lifetime of health!

The next Paleo Challenge kicks off July 21st!

sunday 012

THURSDAY

Strength – Clean & Jerk Technique to Load, then drop to 85%  6×1

Conditioning – For Time

750 Meter Row

20 Bar facing Burpees

30 Lunges 75/55

40 Hang Power Cleans 75/55

50 Lateral Bar Jumps

Bonus Abs – Tabata Sit Ups

16 Reasons to Have Sex Daily…

http://themindunleashed.org/2014/06/16-reasons-daily-sex.html

http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 7.6.2014

SUNDAY

Warm Up  – Bring Sally Squats

Conditioning – 5 Rounds for Time:

10 Box Step Up 35/20#s 24/20″

30 Double Unders

4 Muscle Ups

Bonus Abs – Tabata Obliques

Happiness resides not in possessions, and not in gold, happiness dwells in the soul. – Democritus

http://nomnompaleo.com/post/28229882380/watermelon-and-tomato-gazpacho

 


CFSR WOD 7.1.2014

6.30.14 007TUESDAY

Strength – 10 min EMOM @ 70% of 1RM

1 Hang Power Snatch

1 Hang Snatch

2 – Full Snatch

Conditioning – 30 Seconds on 30 Seconds off  – 3 Rounds:

Push Ups

Jumping Lunges

Sit Ups

Jumping Squat 45/33

Ring Rows

http://www.health-bent.com/beef/paleo-beef-lo-mein

 

 


CFSR WOD 6.29.2014

6.25.2014 006Shannon W. knocking out another RX WOD

SUNDAY!

Strength – Front Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 12 Min AMRAP

8 Hang Power Cleans 115/75

16 – 1 Arm Kettle Bell Swing 53/35

16 Box Jumps 24/20

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat. 
-Theodore Roosevelt

 

http://www.tomcorsonknowles.com/blog/creamy-coconut-vegetable-curry-recipe-thai-style/

 

 


CFSR WOD 6.26.2014

6.25.2014 001LOVE …

THURSDAY

Strength – Clean Technique to Load

Conditioning:  3 – 3 Minute AMRAPS

5 Chest to Bar Pull Ups

5 Squat Cleans 145/105

90 Second Break

Bonus Abs

Tabata  Hollow Rock

“You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”

http://www.primalpalate.com/paleo-blog/braised-brisket/

 

 


CFSR WOD 6.25.2014

6.24.2014 003Wednesday

Strength – Shoulder Press

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 5 Rounds for Time

12 Push Jerk 95/65

12 Front Rack Lunge 95/65

12 Bar Facing Burpees

 

http://www.realsimple.com/food-recipes/browse-all-recipes/ginger-chicken-cucumber-spinach-salad-10000000524289/index.html

 


CFSR WOD 6.16.2104

6.5.2014 035MONDAY

Conditioning – 8 Is Great!

2 Rounds:

1 minute on 1 minute rest of each exercise for Max Reps.

- Shoot Throughs

- KB Swings 53/35

- Sit Ups

- Jumping Lunges

- Back Squat (from the Ground) 115/75

- Knees to Elbows

-Hand Release Push Ups

- Box Jumps 24/20

ok, ok, today is a Burpee free workout!  You’re Welcome!

asian-beef-kabobs/

 


CFSR WOD 6.6.2014

PALEO CHALLENGE MEETING IS TONIGHT 6:30pm.

 Have you signed up?  

CFSR NIGHT OUT – TONIGHT 8:30pm McGahs in Danville!

Nice work Adornato and Michael V!

FRIDAY

Strength – Snatch Technique to Load

Conditioning – 5 Rounds for Time

*3 of the following complex:

*Burpee

*Squat Jump

*Burpee

*Squat Jump

*Wall Climb

10 Deadlifts 225/155

 

Mobility WOD 357 – baby Momma…?

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CFSR WOD 6.5.2014


PALEO CHALLENGE MEETING IS TOMORROW – 6:30pm

 Followed by CFSR Night Out–McGahs in Danville 8:30pm

Nice work, Karen

THURSDAY

Strength – Back Squat

4×9 @ 75%

Conditioning – “30/30″ (30 seconds of work, 30 seconds of rest)

5 Sets of 5 M Shuttle Runs

5 Sets of Wall Balls 20/14

5 Sets of Box Jumps 24/20

2 Min Break Between exercises

 

Mobility WOD 356 – Getting Crushed by a Stone?

shrimp-and-bacon-spinach-salad.html[/embed]

 

 

 

 

 

 

 

 


CFSR WOD 6.4.2014

WEDNESDAY

Strength – Clean & Jerk Technique to Load

Conditioning – 5 Rounds for Time

200 Meter Run

10 Clean & Jerk 135/95

 

Mobility WOD 355 – Modern Gypsy

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CFSR WOD 6.1.2014

Ollie, aka The PR KING!  Good job!

SUNDAY

Strength – 4×9 Pendlay Rows 45/33

Conditioning – 12 Min AMRAP

6 Burpees

5 Meter Bear Crawl

12 Wall Balls

5 Meter Bear Crawl

CHEERS….

 

Mobility WOD 352 – Old, Junkie tissue

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CFSR WOD 5.31.2014

Great job, Angelo!

SATURDAY

Strength – Front Squat to Max

Conditioning – 3 x 4 Minutes (3 Minute Rest at end of each round)

10 Handstand Push Ups

20 Front Squats 135/95

Max Double Unders

Mobility WOD 351 – the 1 Joint Rule

grilled-pineapple-and-lobster-salad/[/embed]


CFSR WOD 5.29.2014

Bear Crawls and not just for bears!  Now get ready for Bear Complex….

Thursday

Strength – Clean & Jerk Technique to Load

Conditioning – Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times, a total of 5 Rounds

Power Clean

Front Squat

Push Press

Back Squat

Push-Press

*Increase load each time so round 5 is your heaviest load*

Mobility WOD 349

green-eggs-for-breakfast[/embed]


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