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Posts tagged “personal trainer

CFSR WOD 10.22.2014

sept16 104

WEDNESDAY

Warm Up – 3 Rounds

10 Pvc Pass Thrus

10 Prisioner Squats

10 Second each side Runners lunge

Speed – 8 x 50 Meter Sprints

Conditioning – Every 2 Minutes for 7 Rounds

7 Push Ups

10 Kettle Bell Swings 53/35

200 Meter Run

Mobility Wod – Get your MOBWOD on!

“The greatest wealth is health”

http://thedomesticman.com/2012/06/19/shashlik-russian-shish-kebabs/


CFSR WOD 10.20.2014

Get Signed up for the Holiday Paleo Survival Challenge. It

kicks off Thursday, October 30th, 6:30pm

sept30 013

MONDAY

Warm Up – Partner Medicine Ball Drills

Strength –  10 Min EMOM @ 75% of 1RM

4 Back Squats

3 -0 – x – 0 (lower for 3 count, hold zero, up explosive, hold top for zero )

3–>4 Min AMRAPS – Score Burpees

20 Double Unders

20 Wall Balls 20/14

200 M Run

Max Burpees

2 Min Rest

Bonus Work – 25 Superman Hollow Rolls

“You are always stronger than you think you are”

Way to go on your first bar muscle up, Doug!!

http://www.janssushibar.com/sweet-potato-gnocchi-pork-ragu/


CFSR WOD 10.19.2014

sept16 079Nice work Jeremy B!

Sunday

FauxGa

Conditioning – Mc Flurry

400 M Run

21 Power Cleans 95/65

21 Thrusters 95/65

21 Pull Ups

400 M Run

15 Power Cleans

15 Thrusters

15 Pull Ups

400 M Run

9 Power Cleans

9 Thrusters

9 Pull Ups

Without health life is not life; it is only a state of langour and suffering – an image of death.

Buddha

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CFSR WOD 10.18.2014

sept16 089

SATURDAY

Warm Up – Running Drills

Speed – 6 x 50 Meter Sprints

Conditioning – 12 Min AMRAP

10 Over Head Squats 95/65

12 Hang Power Cleans 95/65

14 Lateral Jumps over the Bar

Bonus Abs – 200 Sit Ups for Time

A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.

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CFSR WOD 10.17.2014

sept16 121Nice work, Ollie & Patrick!

FRIDAY

Strength – 10 Sets  3 of Weighted Pull Ups & Dips, Alternate exercises

Conditioning – 5 RFT

50 Ft Overhead Walking Lunges 45/25

21 Burpees

Bonus Abs – 60 Mermaids (30 Each side)

 

Early to bed and early to rise makes a man healthy, wealthy and wise.

Benjamin Franklin

watermelon-salad-creamy-poppy-seed-dressing/


CFSR WOD 10.16.2014

sept16 003

THURSDAY

Warm Up – 10 Min Foam Roll

Speed – 8 x 200 Meter Sprints

Conditioning – For Total Reps

1 Min on 1 Min off

Dumb Bell Burpee Cluster 35/20

Rope Climb

Row for Calories

Wall Climbs

*Complete 2 sets of each exercise before moving on to next exercise*

Bonus Abs – Tabata Sit Ups with Plate 25/15

http://www.paleorepublic.com/polpette-di-carne-e-zucchini/


CFSR WOD 10.14.2014

sept16 132

TUESDAY

Have  Snatch-tastic Tuesday everyone!

Warm Up – Burgener Warm Up

Strength – 10 min EMOM at 65% of 1Rm Snatch

Power Snatch

Overhead Squat

Snatch Balance

Snatch

Conditioning – 17 Min AMRAP

30 Double Unders

20 Dumb Bell Snatches 55/35

10 Box Step Ups 55/35  24/20

FUN!

Bonus Abs – Tabata Hollow Rock

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