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Posts tagged “fitness

CFSR WOD 9.30.2014

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 “Sled” races….boom!

TUESDAY

Warm Up – Rowling 4 Rounds

Strength – Over Head Squats 5×7 work to heaviest load

Conditioning – 6 Rounds for Time

5 Over Head Squats 95/65

10 Box Jumps 24/20

100 M Run

Bonus Abs – 50 Kayakers 20/14

http://www.thefoodee.com/recipe/4782/


CFSR WOD 9.29.2014

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 We will miss you, Justin B.  Good luck in TN!

MONDAY

Warm Up –  400 Meter Run & Shoulder Mobility

Leader Board Challenge

Conditioning – CHELSEA

30 Min EMOM

5 Pull Ups

10 Push Ups

15 Squats

Bonus Abs – Tabata Sit Ups

http://www.thefoodee.com/recipe/4856/


CFSR WOD 9.28.2014

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 Nice Work, Deepa!

SUNDAY

Warm Up – Stretch it Out!

LEADER BOARD CHALLENGE

CrossFit Total

Best of 3 for the following (in the correct order):

Back Squat

Shoulder Press

Deadlift

“What you do makes a difference, and you have to decide what kind of difference you want to make.”
― Jane Goodall

http://www.thefoodee.com/recipe/4884/


CFSR WOD 9.27.2014

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SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 PVC Pass Thrus

50 Ft Soldier Kicks

100 Ft Carioca

LEADERBOARD CHALLENGE

Filthy Fifty – For Time

50 Box Jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push press 45/33
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Bonus Abs – 50 Mermaids ~ Wave to the Sailors!!!

“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
― Kalu Ndukwe Kalu

italian-chicken.html


CFSR WOD 9.25.2014

august 2014 084THURSDAY

Warm Up – 3 Rounds

8 Side Lunges (4 each side)

8 Wide Stance Squats

8 Ring Rows

Strength – Back Squat (wide stance)

5×7 Build Load Each Set

Conditioning – 9 Min AMRAP

6 Chest 2 Bar Pull Ups

8 Box Jumps 30/24

Bonus Work – 3 Rounds

30 Seconds Sit Ups

30 Seconds Plank

“It’s not the load that breaks you down, it’s the way you carry it.”
― Lou Holtz

quick-simple-roasted-rack-of-lamb

 

 

 


CFSR WOD 9.24.2014

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WEDNESDAY

Warm Up – Run 800 Meters

Hip & Front Rack Mobility

Strength – Clean & Jerk Technique to Load

Conditioning – EMOM 20 Minutes 65% of 1 RM C&J

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Score – For Rounds Completed

Bonus Abs – Tabata V-Ups

“Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.”
Maya Angelou

Keep on Mob Wod’n

paleo-blog/grilled-ahi-nicoise-salad/


CFSR WOD 9.22.2014

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 Shelby doesn’t care much for Mondays….

MONDAY

Warm Up – 3 Rounds

Run 200 Meters

10 Pass Thrus

10 O.H. Squats

10 Sec Samson Stretch

—–

15 Min Pull Up Skills

Conditioning – 4 RFT

10 Ring Dips

15 Jump Squats 45/33

20 Double Unders

Bonus Abs – 100 Partner Medicine Ball Sit Up (hand off the ball, 50 each)

pressure-cooker-grass-fed-beef-back-ribs


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