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Posts tagged “CrossFit

CFSR WOD 12.22.2014

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MONDAY

Holiday Circuit 

3 ROUNDS – 45 seconds on 45 seconds off

Box Jumps 24/20

Pull Ups

Air Squats

Toes to Rope

Sit Ups

Push Ups

Russian Kettle Bell Swings 70/53

Row for Calories

BOOOOM!

 

“Start where you are. Use what you have.  Do what you can.”

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Pumpkin Pie Smoothie


CFSR WOD 12.20.2014

Christmas Eve- 1 WOD 9am  ~ 12 Days of Christmas!

cam

Is that a Shake Weight?  AWESOME!

SATURDAY

Warm Up – Rowling 5 Rounds

Conditioning – Holiday Partner WOD

7 Minutes to Max

Clean & Jerk

3 Minute Break

7 Minutes Row for Max Meters

Switch every 250 Meters

3 Minute Break

7 Min AMRAP

20 Box Jumps 24/20

20 Kettle Bell Snatch 53/35

3 Minute Break

7 Min AMRAP

10 Over Head Squats 115/75

10 Front Squat

10 Back Squat

DONE!!

“Go confidently in the direction of your dreams.  Live the life you have imagined.”

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Breakfast Burrito


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 12.16.2014

Don’t forget to submit your Body Weight Challenge Re-test time by this afternoon!

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TUESDAY

Warm Up – Hip Mobility

Strength – 14 min E2MOM 2 Back Squats

60, 65, 70, 75, 80, 85, 90%

Conditioning – 8 min AMRAP

8 Power Cleans 115/75

8 Push Ups

Bonus Abs – Tabata Hollow Rocks

 

“Accept the challenges so that you can feel the exhilaration of victory.”

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Paleo Recipe Summer Stuffed Pork


CFSR WOD 12.13.2014

12.12.14 003

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


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