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Posts tagged “CrossFit WOD

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 7.21.2014

PALEO CHALLENGE IS TONIGHT – 6:30pm.  Are you ready to change your life?

lori

lori2

 

MONDAY

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

5 Full Clean & Jerks 155/115

10 Deadlifts 155/115

10 Toes To Bar

Bonus Abs – Tabata Flutter Kicks

Motivational_fitness_quotes_3

Don’t Talk About it…BE ABOUT IT!

http://nomnompaleo.com/post/5242279411/slow-cooker-lemongrass-and-coconut-chicken-drumsticks


CFSR WOD 7.20.2014

Who’s coming to the POSE Running Clinic this morning?  10:30-11:30am

Followed by the CFSR Potluck Noon – 2!

Happy SUNDAY

7.16.14 017Proof that Tim’s not angry when he’s doing the programming!  ;)

SUNDAY

Warm Up – 400 Meter Run & 3-5 of each exercise below

Leader Board Challenge – FILTHY FIFTY

For time:
50 Box jumps 24/40
50 Jumping pull-ups
50 Kettle bell Swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push press 45/35
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double Unders

BONUS ABS…seriously?  Tabata Sit Ups

http://nomnompaleo.com/post/2070647280/chicken-with-40-cloves-of-garlic

 

 

 


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 7.11.2014

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 7.4.2014

THE NEXT PALEO CHALLENGE KICKS OFF JULY 21st!

 

HAPPY 4th of JULY!  TODAY’S WOD 9:30am ONLY

 

FRIDAY

For Time

40 Burpees

Hill Mile

40 Wall Balls 20/14

800 Meter Run

40 Overhead Plate Lunge 45/25

400 Meter Run

40 Toes to Bar

200 Meter Run

40 Squats

100 Meter Sprint

“Freedom is the oxygen of the soul.”

http://www.catalystathletics.com/recipes/recipe.php?recipeID=26


CFSR WOD 7.3.2014

5.13.2014 004

CrossFit Kids enjoying a game of Dodgeball

THURSDAY

Strength – 10 Min EMOM at 65%  of 1RM

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Conditioning – 7 Min AMRAP

8 Hang Cleans 145/95

8 Box Jumps 30/24

Bonus Abs – Tabata V Ups

http://vahuntergatherers.com/?s=memphis+dry+rub+ribs

apricot spicy ribs


CFSR WOD 7.2.2014

July 4th – 1 WOD 9:30am with Coach Alex – wear your red, white and blue!

6.30.14 008

WEDNESDAY

Strength – Max Weighted Pull Ups and Dips

Conditioning – 15 Minute AMRAP

1 Rope Climb – RX Plus – Legless

4 Handstand Push Ups RX Plus Strict

8 Kettle Bell Snatch (4 each hand) 53/35

http://teddynovak.blogspot.com/2011/11/paleo-cordon-bleu.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 6.7.2014

Brett & Christina

SATURDAY

Strength – Rope Climb Progression

Conditioning – “Modified Michael”

3 Rounds For Time

800 Meter Run

50 V-Ups

50 Good Mornings 45/33

Mobility WOD 358

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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 6.3.2014

GET IT, JAMES!!!

TUESDAY

Strength – 1 Rep Max Thruster

Conditioning – “Effd Up Fran”

21 Thrusters 95/65     0-4 Minutes

21 Pull Ups      4-8 Minutes

15 Thrusters      8-12 Minutes

15 Pull Ups    12-16 Minutes

9 Thrusters      16-20 Minutes

9 Pull Ups      20-24 Minutes

 

Mobility WOD 354 – Hip gnar gnar?

http://www.marksdailyapple.com/tender-prime-rib-roast-with-mushroom-and-bacon-saute/#axzz32rllra8P

Sexy Time Meatloaf …

paleo-protein-meat-loaf-aka-i-would-do.html[/embed]


CFSR WOD 6.2.2014

Ashley G. making it look easy!  You go girl!

MONDAY

Speed – 5 x 100 M Sprints

Conditioning -

16 min AMRAP

6 Ring Rows

12 Push Ups

18 Reverse Lunges

Some drugs are good….CrossFit, the only prescription you’ll ever need!

Mobility WOD 353 – Floss Bomb

tender-prime-rib-roast-with-mushroom-and-bacon-saute/#axzz32rllra8P[/embed]


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

[epistachio-crusted-halibut-blood-orange-sauce/[/embed]


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 5.30.2014

Chris C. doing MURPH with a 50# backpack!  GO CHRIS!

FRIDAY

Speed – 8 x 50 Meter Sprints

Conditioning – 21-15-9

Chest to Bar Pull Ups

Sumo Deadlift High Pulls 95/65

Bonus Abs – Tabata Hollow Rock

Mobility WOD 350

quick-fish-dish/[/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]


CFSR WOD 5.25.2014

5.21.2014 010

Nice Running, Shannon!

Sunday

Conditioning – “CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Deadlift

1 Rep Max Shoulder Press

2x 500 Meter Row for Time – rest as needed

Mobility WOD 345

caveman-cuisine-epic-pig-and-plantains.html

 


CFSR WOD 5.23.2014

may14 008Friday

Strength – 8×3 Weighted Pull Ups & Dips

Conditioning – 4 Rounds For Time

20 Wall Balls 20/14

20 Kettle Bell Swings 53/35

200 Meter Run

2 Min Break

Mobility WOD 343

 

smoked-salmon-eggs-benedict/


CFSR WOD 5.22.2014

may14 007

THURSDAY

Who’s going to Regionals Next Friday?

Strength – Front Squat 10 x 3 reps at 80%

Conditioning – 5 Rounds For Time

1 Rope Climb

15 Box Jump w/Squat Thrust

Mobility WOD 341

mexi-meatballs-with-mango-salsa-puree-i-love

Mexi-Meatballs with Mango Salsa Puree<br /><br />
I LOVE MEXICAN FOOD.  Anything spicy will do really and salsa is pretty much my favorite food next to avocado and bacon (both of which could be added to this recipe).  So here’s any easy throw-together recipe that is sure to please.<br /><br />
Prep Time: 10min<br /><br />
Cook Time: 30min<br /><br />
Meals: 3-4<br /><br />
Ingredients:<br /><br />
1lb grass-fed beef<br /><br />
.7lb chorizo sausage<br /><br />
2 tomatoes<br /><br />
2 jalapenos<br /><br />
1 sweet onion<br /><br />
1 mango<br /><br />
cilantro<br /><br />
spices (chili powder, parika, cumin, garlic salt, s&amp;p)<br /><br />
Preheat the oven to 400F and combine the beef and chorizo in a bowl.  Throw in A LOT of chili powder, paprika, and cumin as well as two minced jalapenos.  Mix this all together and roll into meatballs sized between a golf ball and a tennis ball.  Toss in the oven.<br /><br />
While that is cooking slice up your tomatoes, onion and mango and throw in a food processor.  Pull off some cilantro leaves and throw in as well (start with a little and you can always add more later).  Add a squeeze of lime with some garlic salt and process to a puree.<br /><br />
When the meatballs are done (about 30min) just add some salsa on top and chow down!  The mango salsa helps to cool off the spicy meatballs and it taste incredible.  This was my first recipe using a food processor and if you don’t have one you SHOULD get one.  Not only can you make some cool shit but you can literally throw in huge chunks of whatever and it does all the work for you.  Enjoy!” width=”500″ height=”375″ /></p>

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