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Posts tagged “fitness

CFSR WOD 8.29.2014

august 2014 102

FRIDAY

Warm Up -

100 Ft Soldier Kicks

100 Ft Bear Crawl

100 Ft lunge bring opposite knee to chest

100 Ft Skip

Speed – 7 x 100 Meter Sprints

Conditioning – Partner Wod FOR TIME

3:3 6:6 9:9 12:12 15:15 18:18 21:21

Thrusters 95/65

Bar Facing Burpees

Partners Switch Exercises Each Round

Bonus Abs – 25 Mermaids Each Side

Mob Wod 28 Pt 2

http://www.janssushibar.com/crab-cake-benedict/


CFSR WOD 8.28.2014

august 2014 067

THURSDAY

Strength – Overhead Squats (off bottom chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds for Time

15 Toes to Bar

100 Ft Bear Crawl

15 Tuck Jumps

200 Meter Run

Rest 1 Min

Bonus Abs – Tabata V-Ups

You had me at short rib….

beef-short-ribs-low-carb-and-gluten-free.html


CFSR WOD 8.27.2014

 LABOR DAY – 1 WOD  9:30AM

 

august 2014 005

 

WEDNESDAY

Strength – 10 Min EMOM  – 65% of 1RM

Clean

Power Clean

Hang Power Clean

Clean

Conditioning – 12 Min AMRAP

12 Push Ups

16 Kettle Bell or Dumbbell Snatch 53/35

20 Air Squats

Bonus – 50 Supermans

Mob Wod #22

dill+oregano+dry+rubbed+rack+of+lamb


CFSR WOD 8.25.2014

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MONDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

10 PVC Good Mornings

50 Ft Death March – light weight

Strength – Deadlifts  (bottom Chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds 30 Seconds on 30 Seconds Rest

Wall Balls 20/14

Hang Power Clean 115/75

Kettle Bell Swings 53/35

Jumping Lunges

Bonus Abs – 50 Weighted Sit Ups 45/25

JUST DO IT!!!

What’s up with these CrossFit Teams?  Check it out

zucchini-pesto-roll-ups


CFSR WOD 8.20.2014

july29 012

WEDNESDAY

Warm Up – 3 Rounds

10 Jumping Pull Ups

10 Jumping Dips

200 Meter Run

Strength – 5 x 3 Weighted Pull Ups & Dips

Conditioning – 2 Rounds

2 Min Max Wall Balls 20/14

2 Minute Rest

2 Min Max Row for Calories

2 Min Rest

2 Min Max 5 Meter Shuttle Run

2 Min Rest

Bonus – Thread the Needle 25 Each Side

Strive for progress, not perfection

Mob Wod Shoulder Fix

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CFSR WOD 8.14.2014

july29 102

THURSDAY

Warm Up – Dynamic Bands

3 Rounds:

100 Meter Run

10 Walking Lunges

10 Kettle Bell Swings

Strength – Clean & Jerk  Technique to Load

Conditioning – 2 –> 5 Min AMRAPS

10 Ground to Overhead 115/75

20 Jumping Lunges

10 Kettle Bell Snatches 53/35

*3 Minute Rest*

Bonus Abs – Tabata Toes 2 Bar

You want results? Then train like it!

Mob WOD #86 – 1st Rib love

garlic-green.html


CFSR WOD 8.10.2014

july29 115

SUNDAY

Warm Up – Ski Racers 1 min on, 1 min rest, 1 min on

Conditioning – 4 Rounds For Time

400 Meter Run

15 Pull Ups

10 Burpees Over the Bar

5 Ground to Overhead 155/115

Bonus Abs – 65 Weighted Sit Ups 45/25

Never say the sky’s the  limit when there are footprints on the moon

holiday-appetizer-zucchini-wrapped-prosciutto-with-basil/

YUMMY!

 


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