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Posts tagged “crossfit personal trainer

CFSR WOD 11.29.2014

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SATURDAY

Warm Up – 3x

200 Meter Run

10 Good Mornings

10 PVC Pass Thrus

10 Sit Ups

Strength – Deadlift 7×2 @ 90%

Conditioning – Helen

3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Accessory Work 3x

15 banded reverse Hypers

30 Second Plank

15 Banded Hamstring Curls Each Side

If you are successful, you will win false friends and true enemies.
Succeed anyway.

spaghetti-in-creamy-tomato-sauce/

IMG_4665


CFSR WOD 11.28.2014

REDUCED HOURS TODAY: 6:30am 10:30am

4:30, 5:30 & 6:30pm

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FRIDAY

Warm Up – 3 Rounds

100 Ft Carioca

5 Push Ups

10 Sit Ups

15 Squats

Max effort 5m Shuttle Runs – 40 seconds

Skill – 8 min EMOM

However many you did in the 40 seconds is what you strive for each round- 5 M shuttle Run (hand touch) Goal is to finish each as fast as possible

Conditioning – 6 Min AMRAP

3 Shoulder to Overhead 145/105

6 Front Rack Lunges 145/105

Bonus Abs – 50 Ab Wheels

 

“I always felt that my greatest asset was not my physical ability, it was my mental ability.”

http://www.multiplydelicious.com/thefood/2011/08/chicken-salad-with-roasted-bell-pepper-in-avocado-cups/


CFSR WOD 11.27.2014

HAPPY THANKSGIVING!

ONE WOD TODAY – 9AM

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THURSDAY

Warm Up – “Indian Run” — Run around the building

Tabata-ish Partner Workout

20 Seconds each person – 8 rounds per exercise

Squat

Sit Ups

Lunge

Plank  – total seconds

Burpee

Wall Balls 20/14

Buy Out – Hill Mile

“Live as if you were to die tomorrow. Learn as if you were to live forever.”

fun-burgers/


CFSR WOD 11.26.2014

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WEDNESDAY

Warm Up – 2 Rounds

400 Meter Run

10 Pass Thrus

10 O. H. Squats

Mobility – Shoulder – Burgener Warm Up

Strength – 10 Min EMOM at 65%

High Hang Snatch

Full Snatch

Hang Snatch

Full Snatch

Conditioning – 3 rounds for time

400 Meter Run

10 Over Head Squats 125/83

Bonus Abs – Tabata Reverse Plank 20 Sec/ Hollow Rick 10 Seconds

“Age is no barrier. It’s a limitation you put on your mind.”

top-sirloin-roast/


CFSR WOD 11.24.2014

TOMORROW, TUESDAY, is bring a guest for free day! 

 *Must be their first time at CFSR*  

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MONDAY

Warm Up – 3 rounds 400 Meter Run

15 Goblet Squats

10 PVC Pass Thrus

Mobility – Couch Stretch & 3 -Way Stretch

Strength – Back Squat

2×15 @ 65% 2×10@70% 2×5@80%

4 –> 3 Min AMRAPS

1 minute rest between each AMRAP

6 Power Cleans 115/75

6 Bar Facing Burpees

Accessory Work – 3 Rounds

25 Hollow Rocks

50 Ft Death March

 

“Only he who can see the invisible can do the impossible.”

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CFSR WOD 11.23.2014

TUESDAY, NOVEMBER 25th IS FREE GUEST DAY!  Bring a friend, co-worker or family member for FREE.

*Must be their first time at CFSR*

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SUNDAY

Warm Up – 400 Meter Run

Mobility –  with Coach Ed

Conditioning – For Time

Lazy Leigh

100Lunges

90 Push Ups

80 Sit Ups

70 Squats

60 Double Unders

50 Kettle Bell Swings 53/35

40 Burpees

30 Box Jumps 24/20

20 Pull Ups

10 Thrusters 135/95

 

“Be the change that you wish to see in the world.”

http://www.janssushibar.com/chipotle-glazed-pork-chops/


CFSR WOD 11.22.2014

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SATURDAY

Warm Up – Run around the full block–all right turns

right onto Old Crow Canyon, Right onto Crow Canyon, Right onto Deerwood

Skill – 10 Minute Handstand walking

Efficiency- 10 Min EMOM

10 Star Jumps (sub jumping jacks)

Conditioning – 7 Min AMRAP

10 Thrusters 75/53

10 Sumo Deadlift High Pulls 75/53

“It’s not whether you get knocked down; it’s whether you get up.”

deliciously-tender-pineapple-meatballs/

Pineapple Meatballs | by Sonia! The Healthy Foodie


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