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Posts tagged “CrossFit

CFSR WOD 7.31.2014

7.16.14 019

THURSDAY

Strength – 10 Min EMOM – 65% of 1RM

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Immediately followed by-

6 Min EMOM

6 Deadlifts

Max Burpees over the Bar

Count Burpees for Score

Bonus Abs

Tabata Sit Ups

“Get comfortable with being uncomfortable!” ― Jillian Michaels

 Mobility WOD – Deadlift Set up

http://www.mobilitywod.com/2013/06/differences-in-the-deadlift-and-oly-set-ups-yes-they-are-different-wfu-and-burdick/

Don’t forget to invite your coaches over for this one…. :)

http://nomnompaleo.com/post/3291459884/grilled-grass-fed-rib-eye-steaks


CFSR WOD 7.29.2014

paleochallengeend 024TUESDAY

Warm Up – Tabata Hollow Rock

Strength – Turkish Get Ups 5 each hand at final weight

20 Min AMRAP

1:1, 1:2, 1:3, 1:4, etc

Rope Climb

Curtis P 95/65

(Squat cleean, lunge, lunge, Push Press)

Bonus Abs – Toes 2 Rope

Mob Wod – miss it?

http://nomnompaleo.com/post/48532229579/spicy-salmon-cucumber-bites

image


CFSR WOD 7.28.2014

paleochallengeend 018

MONDAY

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground

http://nomnompaleo.com/post/89854861117/crazy-clown-eggs

Crazy Clown Eggs by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.27.2014

tuesday7.8.14 009

SUNDAY

Warm Up – Rowling 5 Rounds

Strength – Pendlay Rows  5×7 – moderately heavy weight

Conditioning – Tabata Something Else – for total of all reps

Pull Ups

Push Ups

Sit Ups

Squats

- No breaks-

Bonus Abs-

75 Supermans

Make your own Ghee!

http://nomnompaleo.com/post/15235810877/d-i-y-ghee

 

 


CFSR WOD 7.26.2014

7.16.14 021

SATURDAY

Strength – Overhead Squat

Build to Max, drop to 75%  3×5

Conditioning – For Time

 1000 Meter Row

30 Power Snatch 95/63

20 Overhead Squats 95/63

10 Bar Facing Burpees

400 Meter Run

“Don’t Talk About it, Be About It!”

 

http://nomnompaleo.com/post/5728050931/asian-almond-chicken-salad#more


CFSR WOD 7.25.2014

Let the Games Begin!

FRIDAY

Strength – EMOM – 85% Shoulder Press Max

1 Shoulder Press

1 Push Press

1 Push Jerk

1 Split Jerk

5 Rounds for Time – 1 minute rest between

200 Meter Run

1 Rope Climb

30 Double Unders

Bonus work – 150 Ft Death March

 

Easylowfatrecipes serve you the best!

http://nomnompaleo.com/post/77596713058/bacon-apple-smothered-pork-chops

Bacon Apple Smothered Pork Chops by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.24.2014

7.16.14 004

 

THURSDAY

Speed – 7 x 100 Meter Sprint

Conditioning – Open 12.5   7 Minutes

3,3 ; 6,6 ; 9,9 ; 12,12; 15,15, etc.

Thrusters 100/63

Chest 2 Bar Pull Ups

Bonus Abs

30 Kayakers

30 Medicine Ball Sit Ups

30 Sit Ups

Something to keep in mind before we have burpees again….

Motivational_fitness_quotes_10

Kelp Noodles are AMAZING!!!

http://nomnompaleo.com/post/2540758120/stir-fried-kelp-noodles-with-ground-beef-broccoli


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 7.19.2014

 POSE RUNNING CLINIC – Sunday 10:30am – 11:30am

CFSR POTLUCK Sunday – Noon – 2 

PALEO CHALLENGE – Monday 6/21 6:30pm

tuesday7.8.14 006

SATURDAY

Skill – Handstand Practice

Conditioning – 20 Min AMRAP

5 Meter Handstand walk – or 30 second handstand hold

100 Meter Run

50 Squats

Bonus Abs – Tabata Reverse L-Sits

http://nomnompaleo.com/post/3501678903/crispy-braised-duck-legs#

 


CFSR WOD 7.17.2014

tuesday7.8.14 003THURSDAY

Speed – 5 x 100 Meter Sprints

Strength – Muscle Up Practice

Conditioning – 2 – 5 Minute AMRAPS

10 Pistols

10 Dumb Bell Snatch 53/35

30 Double Unders

2 Minute Rest

Bonus Abs – 80 Windshield Wipers

 

http://nomnompaleo.com/post/54289289200/swiss-chard-with-raisins-pine-nuts-and-porkitos

Swiss Chard with Raisins, Pine Nuts, and Porkitos by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 7.16.2014

POSE Running Clinic Sunday 10:30am-11:30am

CFSR POTLUCK  Sunday Noon – 2

Paleo Challenge – Monday 6:30pm

paleochallengeend 003

It’s a bird, it’s a plane, it’s Joseph with a plate on his back…

WEDNESDAY

Strength – Cleans (full)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 6 Rounds for Time

4 Shoulder to Overhead 155/95

12 Deadlifts 155/95

* 6 Burpees at the top of every minute*

Bonus Abs – 50 Jack Knife Sit Ups for Time

http://nomnompaleo.com/post/1635477198/quick-nuked-green-beans-recipe


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 7.14.2014

TRIPLE P’s – POSE RUNNINC CLINIC – this Sunday 10:30-11:30am, POTLUCK this Sunday Noon – 2, Paleo Challenge Monday 6:30pm.  Get signed up today!

paleochallengeend 001HI, JUSTIN!

MONDAY

Strength  – Front Squat  (bottom chart)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 4 Rounds for Time

30 Grasshoppers

20 Wall Balls 20/14

400 Meter run with Medicine Ball

Bonus Abs – Tabata Kayaker

CrossFit Fails…

CFSR, you can always find us in the VIP section ;)

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

image

 


CFSR WOD 7.12.2014

 Dana’s hard at work….while the boys are working on Talk Fit…LOLtuesday7.8.14 002

SATURDAY

Warm Up – 3 Rounds

100 Meter Run

10 Wall Balls

15 Second Samson Stretch – each side

Speed – 6 x 50 Meter Sprint

Conditioning – AMRAP 5 x 2 Minutes

2 Rope Climbs

2 Clusters 115/75

2 Curtis P 115/75

2 Minute Break

Bonus Abs – L- Sits

Level 1 accumulate 1 minute, Level 2 accumulate 2 minutes Level 3 accumulate 3 minutes

 

 

Stay Excellent…

Ain’t no thing but a chicken wing…

http://nomnompaleo.com/post/41698330146/whole30-day-28-chile-lime-chicken-wings

image


CFSR WOD 7.9.2014

sunday 008WEDNESDAY

Strength – Deadlifts

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 14 Min AMRAP

10 Kettle Bell Swings 70/53

100 Meter Farmers Carry 45/35

10 Pull Ups

100 Meter Farmers Carry 45/35

BONUS – Hill Mile

http://nomnompaleo.com/post/5728050931/asian-almond-chicken-salad#more

 


CFSR WOD 7.8.2014

sunday 004TUESDAY

Warm Up – 3 Rounds

10 Air Squats

50 Foot Death March

100 Meter Run

Strength – Back Squat – Wendler (bottom charts)

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 4 Rounds For Time

10 Back Squat 185/115 from the ground

400 Meter Run

*2 Minute Rest*

http://nomnompaleo.com/post/83528252208/bacon-pancake-sandwiches

Bacon Pancake Sandwiches by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.7.2014

sunday 009SALLY UP TIME!

MONDAY

Warm Up – Rowling – 5 Rounds

Conditioning – Open 13.2 – 10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jumps 24/20

Bonus Abs – 50 Toes to Bar

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take it’s place.”

quick-simple-roasted-rack-of-lamb

 

 

 


CFSR WOD 7.5.2014

CFSR NIGHT OUT is in a WEEK.  July 12th 7pm McGahs in Danville….see ya there!

 SATURDAY

Warm Up – Sally Up Push Up Cycle

Conditioning – 4 – 4 Min AMRAPS

10 Thrusters 75/53

10 Sumo Deadlift High Pulls 75/53

3 Minute Rest

Bonus Abs – 50 Sit Ups for Time

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship. – Buddha

http://thedomesticman.com/2012/04/02/loaded-baked-sweet-potato/

 

 


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 6.29.2014

6.25.2014 006Shannon W. knocking out another RX WOD

SUNDAY!

Strength – Front Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 12 Min AMRAP

8 Hang Power Cleans 115/75

16 – 1 Arm Kettle Bell Swing 53/35

16 Box Jumps 24/20

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat. 
-Theodore Roosevelt

 

http://www.tomcorsonknowles.com/blog/creamy-coconut-vegetable-curry-recipe-thai-style/

 

 


CFSR WOD 6.26.2014

6.25.2014 001LOVE …

THURSDAY

Strength – Clean Technique to Load

Conditioning:  3 – 3 Minute AMRAPS

5 Chest to Bar Pull Ups

5 Squat Cleans 145/105

90 Second Break

Bonus Abs

Tabata  Hollow Rock

“You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”

http://www.primalpalate.com/paleo-blog/braised-brisket/

 

 


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