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Posts tagged “Olympic Lifting

CFSR WOD 10.31.2014

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HAPPY HALLOWEEN!

FRIDAY

By Popular Demand, here’s your Partner WOD!

Conditioning – in Teams of Two For Time

100 Double Unders

75 Wall Balls 20/14

50 Snatches 95/65

75 Double Unders

50 Wall Balls

25 Snatches

50 Double Unders

25 Wall Balls

15 Snatches

Accessory Work – 3 Rounds

50 Ft Death March (heavy)

50 Farmers Carry  – use same dumb bells from death march

“No matter how slow you go, you are still lapping everybody on the couch”

 

http://www.refinedchef.com/recipes/refined-chef-originals/grilled-turkey-burgers-with-sauteed-shishito-peppers.php


CFSR WOD 9.23.2014

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TUESDAY

Warm Up – 3 Rounds

10 Good Mornings

5 Inch Worms

200 Meter Run

Strength – Deadlifts – “Sumo”

5×7 Build to Load Each Set

Conditioning – 3 Rounds for Time

200 Meter Farmers Carry 45/25

100 Meter Waiter’s Walk 45/25

100 Ft Bear Crawl

Bonus Abs – 3 Rounds

10 V-Ups

10 JackKnife

10 Obliques (each side)

“If you’re reading this…
Congratulations, you’re alive.
If that’s not something to smile about,
then I don’t know what is.”
― Chad Sugg, Monsters Under Your Head

Eat Clean!

Breakfast Idea…

summer-squash-breakfast-bowl


CFSR WOD 9.21.2014

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SUNDAY

Warm Up – FauxGa

Strength – Front Squat 5×5 Build load each set

Conditioning – Medicine Ball Mania – Don’t Drop The Ball!

3 Rounds For Time

400 Meter Run w/Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Lunge w/Med Ball 20/14

***10 BURPEE PENALTY EVERY TIME THE BALL TOUCHES THE GROUND***

Bonus Abs – 50 Knees to Elbows

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
― Maya Angelou

GET IN HERE AND GRAB A MEDICINE BALL!!!

spicy-indian-cabbage

Click to enlarge

 


CFSR WOD 9.20.2014

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SATURDAY

Warm Up – Running Drills

Speed – 3 x 400 Meter Sprints  2 Minute Rest

Conditioning -

30 Seconds on 30 Seconds Rest 4x Each 2 Minute rest at the end of each exercise

Row For Calories

Shuttle Run 5 Meters

Kettle Bell Swings 53/35

Air Squat

Burpee

Bonus  Reverse Tabata L- Sits

“Sometimes you wake up. Sometimes the fall kills you. And sometimes, when you fall, you fly.”
― Neil Gaiman, The Sandman, Vol. 6: Fables and Reflections

bacon-peach-cobbler


CFSR WOD 9.17.2014

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WEDNESDAY

Warm Up – Burgener Warm Up

Strength – Snatch to load then 3×3 for heaviest set of 3

Conditioning – For Time

40 Wall Balls 20/14

20 Front Rack Lunge 115/75

30 Wall Balls

20 Front Rack Lunges

20 Wall Balls

20 Front Rack Lunges

10 Wall Balls

Bonus Abs – Tabata Swimmers aka Scuba Steve!

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.”
― Tom Bodett

Oh, today you will go deeper than that!

applesauce


CFSR WOD 9.16.2014

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TUESDAY

Warm Up – Running Drills

Speed – 5 x 50 M Sprints

LEADER BOARD CHALLENGE

Conditioning – NICOLE

20 Min AMRAP

400 M Run

Pull Ups

Bonus Abs – 50 Toes to Bar from Floor

“There’s nothing like deep breaths after laughing that hard. Nothing in the world like a sore stomach for the right reasons.”
― Stephen Chbosky

shrimp+and+scallops+in+garlic+herb+ghee


CFSR WOD 9.12.2014

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FRIDAY

Leader Board Challenge

Warm Up – Burgener Warm Up

Speed – 6 x 50 M Sprints

Conditioning – ISABEL

30 Power Snatches for time 135/95

Accessory work -

 3 x 10 Reverse Hypers

3 x 10 Pull Aparts

Bonus Abs – Reverse Tabata L-Sit (10 seconds work, 20 seconds rest)

“Count your age by friends, not years. Count your life by smiles, not tears.”
― John Lennon

 

Bacon-sushi

 

 


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