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Posts tagged “CrossFit WOD

CFSR WOD 8.27.2014

 LABOR DAY – 1 WOD  9:30AM

 

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WEDNESDAY

Strength – 10 Min EMOM  – 65% of 1RM

Clean

Power Clean

Hang Power Clean

Clean

Conditioning – 12 Min AMRAP

12 Push Ups

16 Kettle Bell or Dumbbell Snatch 53/35

20 Air Squats

Bonus Abs – 50 Supermans

Mob Wod #22

dill+oregano+dry+rubbed+rack+of+lamb


CFSR WOD 8.25.2014

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MONDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

10 PVC Good Mornings

50 Ft Death March – light weight

Strength – Deadlifts  (bottom Chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds 30 Seconds on 30 Seconds Rest

Wall Balls 20/14

Hang Power Clean 115/75

Kettle Bell Swings 53/35

Jumping Lunges

Bonus Abs – 50 Weighted Sit Ups 45/25

JUST DO IT!!!

What’s up with these CrossFit Teams?  Check it out

zucchini-pesto-roll-ups


CFSR WOD 8.24.2014

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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!

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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?

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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


CFSR WOD 8.15.2014

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FRIDAY

Warm Up – 2 Rounds

15 Wall Balls

15 Push Ups

50 Ft Death March

Strength – Back Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Conditioning – 7 Rounds for Tim

200 Meter Run

5 Box Jumps 24/20

5 Squat Thrust Box Jumps

5 Burpee Box Jumps

Bonus Abs – Tabata Hollow Rock

Moxie Madness - Affiliate Championship

Who’s headed to San Jose Saturday & Sunday to cheer on the team?

The best way to predict your future is to create it

http://www.primalpalate.com/paleo-recipe/pear-and-walnut-salad


CFSR WOD 8.14.2014

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THURSDAY

Warm Up – Dynamic Bands

3 Rounds:

100 Meter Run

10 Walking Lunges

10 Kettle Bell Swings

Strength – Clean & Jerk  Technique to Load

Conditioning – 2 –> 5 Min AMRAPS

10 Ground to Overhead 115/75

20 Jumping Lunges

10 Kettle Bell Snatches 53/35

*3 Minute Rest*

Bonus Abs – Tabata Toes 2 Bar

You want results? Then train like it!

Mob WOD #86 – 1st Rib love

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