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Posts tagged “CrossFit

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.”

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Pineapple Meatballs | by Sonia! The Healthy Foodie


CFSR WOD 11.21.2014

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FRIDAY

“Be yourself; everyone else is already taken.”

Mobility – Shoulder & Hamstrings

Warm Up – Medicine Ball Partner Drills

Conditioning – Kettle Bell Medley 53/35

10 Turkish Get Ups

20 Clean & Presses

30 Snatch

40 Single Arm Swings

50 American Swings

60 Russian Swings

70 Goblet Squats

80 Plate Sit Ups while Partner does Plank

“One day, in retrospect, the years of struggle will strike you as the most beautiful.”
― Sigmund Freud

warm-brussels-sprouts-slaw-with-asian-citrus-dressing

Warm Brussels Sprouts Slaw with Asian Citrus Dressing by Michelle Tam http://nomnompaleo.com


CFSR WOD 11.20.2014

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THURSDAY

Mobility – Hands & Feet

Warm Up – 2 Rounds

400 Meter Run

10 Medicine Ball Cleans

10 Around the Worlds

Strength – Clean & Jerk to 1RM scale to 90% 5 x 1

Front Squat 3×5 @ 85%

Conditioning – For Time

Buy in – 400 Meter Run w/Plate 45/25

2 Rounds-

50 Ft Overhead Walking Lunge 45/25

10 Plate Burpees 45/25

50 Ft Plate Push 45/25

Accessory work 3 rounds

10-15 back extensions

50 Ft Death March

prosciutto-wrapped-mini-frittata-muffins


CFSR WOD 11.19.2014

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WEDNESDAY

Mobility – Shoulder

Warm Up – 400 Meter Run, 100 Ft Bear Crawl

Strength/Skill – 3 Sets of Max Pull Ups (or 30 total, whichever is greater) Start strict then go to Kip if/when you need to

3×10 Pistols Each Leg – sub to lowest box possible

Conditioning – 8 min EMOM @ 75%

Snatch

Snatch Balance

Snatch

Snatch Balance

Bonus Abs- 3 sets: plank opposite arm, leg 30 Seconds each

#crossfit #snatch

mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com


CFSR WOD 11.18.2014

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TUESDAY

Warm Up – Rowling 2 Rounds

Mobility – Stretch & Roll Hips, IT Bands and Quads

Warm Up #2- Body Weight Challenge and/or Even Day challenge workout

Strength – Back Squat to Max, scale back to 85% then do 3×4

5 Rounds for Time

8 Ring Rows

10 Deadlifts 185/125

12 lateral Jumps Over the Bar

You want results?  You gotta put in the time!

 

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