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Posts tagged “CrossFit WOD

CFSR WOD 12.19.2014

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Flashback Friday!

FRIDAY

Warm Up:

Double Under Practice

Dynamic Bands

2 rounds

15 good mornings  45/33

15 back squat 45/33

Deadlift:

E2MOM – 2 deadlifts

60,65,70,75,80,85,90% of 1RM

Conditioning:

Jackie

1000 Meter Row

50 Thrusters 45/33

30 Pull Ups

Bonus: Reverse Tabata L-sit

“Either you run the day, or the day runs you.”

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Cod With Italian Style Salsa


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 12.14.2014

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SUNDAY

Warm Up- Faux Ga

-Then-

400 Meter Run

50 Ft Soldier Kicks

50 Ft Samson Stretch

15 Thrusters 45/33

Speed – 5 x 100 Meter Sprints

Strength – 7 x 2 Jerk from the Rack – increase weight each time

Conditioning – 2 –> 5  Minute AMRAPS

10 Box Jumps 24/20

5 Deadlifts 155/105

1 Clean & Jerk 155/105

Bonus Max Handstand Hold

“Motivation will almost always beat mere talent.”

http://paleoporn.net/turkey-roll-ups/

Paleo Recipe Turkey Roll Ups


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

 


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