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Posts tagged “CrossFit

CFSR WOD 9.16.2014

august 2014 072

TUESDAY

Warm Up – Running Drills

Speed – 5 x 50 M Sprints

LEADER BOARD CHALLENGE

Conditioning – NICOLE

20 Min AMRAP

400 M Run

Pull Ups

Bonus Abs – 50 Toes to Bar from Floor

“There’s nothing like deep breaths after laughing that hard. Nothing in the world like a sore stomach for the right reasons.”
― Stephen Chbosky

shrimp+and+scallops+in+garlic+herb+ghee


CFSR WOD 9.14.2014

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SUNDAY

Sunday Morning Stretching

Strength  – 3 x 15 Overhead Squat @ 65%

Conditioning – 4 Rounds For Tim….

10 Toes to Bar

15 Kettle Bell Swings 53/35

20 Double Unders

Bonus Abs – Tabata Flutter Kick w/Plank Rest

pumpkin-scones


CFSR WOD 9.11.2014

august 2014 095

No Excuses!!

THURSDAY

Strength – Deadlifts

5@40% 5@50% 3@60%

5@75% 3@85% Max@ 95%

Conditioning – 12 Min AMRAP

12 Box Jumps 24/20

10 Hang Power Cleans 95/65

8 Overhead Squats 95/65

Bonus Abs – Tabata Sit Ups

“Happiness is not something ready made. It comes from your own actions.”
― Dalai Lama XIV

Eat Well for your HEALTH!

cabbage-and-leftovers-its-whats-for-lunch-and


CFSR WOD 9.9.14

august 2014 010Tuesday

Warm Up- CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Strength – Back Squat – (bottom chart)

5 @40%, 5 @ 50%, 3@60%

5 @ 75%, 3 @ 85 %, max reps @95%

Conditioning – 3 Rounds For Time

200 M Farmer’s Carry 45/25

20 Wall Balls 20/14

15 Kettle Bell Swings 53/35

10 Burpees

5 Pull Ups

Bonus – Tabata Hollow Rock

Keep on Keepin on!

slim-palates-pistachio-crusted-salmon

Slim Palate's Pistachio-Crusted Salmon by Michelle Tam http://nomnompaleo.com


CFSR WOD 9.4.2014

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THURSDAY

Warm Up -

Burgener Warm Up &

4 Rounds of Rowling

Strength -

Snatch technique to load then drop 20% for 3 sets of 3 reps

Conditioning – 7 Rounds for Time

10 Jumping Squats 65/45

10 Power Snatch 65/45

20 Double Unders

Bonus Abs – 75 Medicine Ball Sit Ups 20/14

A little Extra Snatch help for ya…

tabil-seasoned-sauteed-shrimp


CFSR WOD 9.2.2014

5 Week PALEO CHALLENGE  with weekly meetings and food sampling begins

9/22/2014.  Cut off to sign up is 9/15!

august 2014 110

TUESDAY

Warm Up – 400 Meter Run

 3 x 10 Good Mornings

3×10 Shoulder Press

20 Mountain Climbers

Strength – Deadlift (bottom charts)

5@40% 5@50% 3@60%

3@  70%  3@  80%  Max 90@ %

Conditioning – 3 Rounds For Time

Run 200 Meters

100 Ft Overhead Lunge 45/25

10 Ground to Overhead 135/95

“Your imagination is your preview to life’s coming attractions.”

http://shecookshecleans.net/2012/11/26/pot-roast-with-balsamic-onion-gravy/

 


CFSR WOD 9.1.2014

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1 WOD TODAY 9:30 am

MONDAY

Partner workout one partner working while other rests

30 seconds work /30 seconds rest

2 Rounds

Dumbbell Snatch 35/20

Row for Calories

Overhead Walking Lunge 45/25

Ab Wheel

Box Jump Up and Overs 24/20

Jumping Squat 45/33

Renegade Rows 35/20

Wall Ball 20/14

Shoot Thrus (out and back = 1)

GHD Sit Ups

a)Burpee Wall Jumps   b)Slam Ball 20

Kettle Bell Swings 53/35

Buyout

Hill Mile

“Never confuse movement with action.” 

― Ernest Hemingway

 

shrimp-salad-with-citrus-vinaigrette

IMG_1360


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