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Posts tagged “crossfit personal trainer

CFSR WOD 12.18.2014

Who’s excited for the return of CrossFit Kids & Teens?  We are! 

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THURSDAY

Warm Up – Run 800 Meters & Medicine Ball Drills

4 sets or 35 total of each (whichever is greater)

Strict Pull Ups

Dips (Sub Chair dips)

4 Rounds for Time

20 Wall Balls 20/14

20 Dumb Bell Snatch 55/35

400 Meter Run

2 x 45 seconds each front plank & back plank

“Winning isn’t everything, but wanting to win is.”

http://paleoleap.com/thai-larb/

Thai Larb


CFSR WOD 12.17.2014

CrossFit Kids & Teens returns January 5th!

Crossfitsrkids.com

cfsrladies

WEDNESDAY

Warm Up -

50 Ft Soldier Kicks

50 Ft Carioca

50 Ft Bear Crawl

50 Ft Samson Stretch

Speed – 10 min EMOM (You will do a 30 second Shuttle Run Max effort, use that # for the EMOM)

5 Meter Shuttle Run

*5 Minute Rest/Set-Up for AMRAP*

4 Min AMRAP

10 Burpee Box Jump 24/20

10 Pull Up

2 Min Break

4 Min AMRAP

Row for Calories

2 Min Break

4 Min AMRAP

10 Jumping Lunges

10 Shoulder to Overhead 75/53

Strive not to be a success, but rather to be of value.

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Meatballs With Spicy Tomato Sauce


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!

menofcfsr

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 12.13.2014

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SATURDAY

Warm Up – 5 Rounds 200 Meter Rowling – Between each round 20 push ups (vary hand position) 3 Turkish Get Ups each hand (heavy)

Conditioning – 12 Min AMRAP

3 Curtis P complexes

30 Double Unders

Bonus -

Max hang on Pull up bar

50 Jack knife

“By failing to prepare, you are preparing to fail.”

/paleo-frappuccino/

Paleo Frappuccino


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 12.09.2014

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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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