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Posts tagged “fitness

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 11.17.2014

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David’s representing 6:30am class!

MONDAY

Mobility – Couch Stretch & 3 Way Stretch

Warm up – 5 Minutes to practice each exercise

2 rounds, 1 min per station, of:
Row (calories)
Rest
Dumbbell Man-Makers, 35/20 lbs
Rest
Box Jump Over, 24/20 in
Rest
Bumper Plate Burpee, 45/25 lbs
Rest
Wall Climb Over, 50 in
Rest
Single Arm Kettlebell Swing (Russian), 53/35 lbs
Rest
Double Unders or attempts
Rest
Jumping Alternating Lunge
Rest
Sumo Deadlift High-pull, 75/53 lbs
Rest
Push-up (hand release)

“Happiness is an inside job”

 

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CFSR WOD 11.16.2014

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SUNDAY

 FAUXGA

Warm Up – Run 800 Meters

Conditioning – 20 min AMRAP

 5 Burpees

1 Rope Climb

30 Double Unders

Bonus Abs – Tabata Kayakers 20/14

tabil-seasoned-sauteed-shrimp

 


CFSR WOD 11.15.2014

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SATURDAY

Mobility  -  Shoulder

Strength – Spend 12 Minutes working to your Push Press 1 Rep Max

Conditioning – 18 min AMRAP

 15 Box Jumps 24/20

12 Push Press 115/75

9 Toes To Bars

“Complaining won’t burn calories”

roasted-green-beans


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