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Posts tagged “fitness

CFSR WOD 12.11.2014

picsnov2014 087THURSDAY

Warm Up – Burgener

Strength – Snatch to Max Load (15 Minutes)

8 Min EMOM at 70%

Snatch Pull

High Hang Snatch

Snatch Pull

Snatch

Skill – DB Split Cleans

Conditioning – 5 RFT

12 Thrusters 115/85

12 (6 each side) single arm DB Split Cleans 55/35

Bonus – 2 Rounds

3 Turkish Get Ups 53/35 left hand

10 Turkish Sit Ups left hand (sit up portion of TGU)

3 Turkish Get Ups 53/35 right hand

10 Turkish Sit Ups Right Hand (sit up portion of TGU)

“Friendship is not a gift, but is the result of hard work.”

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Paleo Recipe Paleo Stuffed Cabbage Rolls


CFSR WOD 12.10.2014

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WEDNESDAY

  Warm Up – 400 Meter Run

-then-

Go through each Circuit Station

Conditioning – Holiday Circuit aka 45 seconds of heaven!

3 Rounds – 45 seconds on 45 seconds off

1.  5 Meter Sprints

2.  Push Ups

3.  Box Jumps 24/20

4. Kayakers 20/14

5. Wall Balls 20/14

6.  Seated Dumb Bell Press 35/20

7.  Goblet Squats 53/35

8.  Grasshoppers

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

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Paleo Recipe Paleo Breakfast Omelet with Red Pepper


CFSR WOD 12.07.2014

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SUNDAY

Warm Up – Faux Ga

Strength/Skill – 10 min EMOM 1 Turkish Get Up Each Side

Strength – Deadlift 5 x 3 Max Load

Conditioning – 12 Min AMRAP

5 Toes To Bar

5 Pull Ups

10 Jumping Squats 45/33

10 Air Squats

Tabata Circuit

2 Laps:

Ab Wheel, Flutter Kicks, Ab Mat Sit ups, Plank, Kayakers

BOOOOOM!

“Don’t watch the clock; do what it does. Keep going.”

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CFSR WOD 12.05.2014

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FRIDAY

Warm Up  – 800 Meter Run

Partner Wod – For Time

100 Med Ball Passes 20/14

100 Med Ball Sit Ups 20/14

30 Thrusters 95/65 – while partner holds plank

30 Hang Cleans 95/65 while partner holds plank

30 Thrusters (same as above)

30 Hang Cleans (same as above)

100 Medicine Ball Sit ups

100 Medicine Ball Passes

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CFSR WOD 11.26.2014

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WEDNESDAY

Warm Up – 2 Rounds

400 Meter Run

10 Pass Thrus

10 O. H. Squats

Mobility – Shoulder – Burgener Warm Up

Strength – 10 Min EMOM at 65%

High Hang Snatch

Full Snatch

Hang Snatch

Full Snatch

Conditioning – 3 rounds for time

400 Meter Run

10 Over Head Squats 125/83

Bonus Abs – Tabata Reverse Plank 20 Sec/ Hollow Rick 10 Seconds

“Age is no barrier. It’s a limitation you put on your mind.”

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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

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


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