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Posts tagged “personal training

CFSR WOD 12.15.2014

Re-Test the Body Weight Challenge and submit your time no later than Tuesday afternoon to get in the drawing for the swag bag!

menofcfsr

MONDAY

 Warm Up – Shoulder Mobility

3 Rounds

1 Min Row

1 Min Double Unders

1 Min 5 Meter Shuttle Runs

Strength  – 8 Min EMOM

3 Push Press  70% of 1RM

3 Push Jerk

4 Rounds for Time

Start each minute with 3 burpees

10 Kettle Bell Swings 70/53

15 Squat Jumps 45/33

20 Sit Ups

Bonus – 35 Partner Glute ham Raise

“If you’re going through hell, keep going.”

paleo-donuts/

Maple Cinnamon Paleo Donuts


CFSR WOD 12.3.2014

sept30 052WEDNESDAY

Warm Up – 4 Rounds

100 Meter Row

10 Ball Slams

10 Ab Wheel

10 Second Samson Stretch

Strength – Clean & Jerk to Max, drop to 85% for 7×1

Conditioning – 7 Rounds

6 Push Jerk 135/95

6 Chest to Bar Pull Ups

Bonus Abs 3xs

10 V Ups

15 Sit Ups

“Do what you can, with what you have, where you are.”

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CFSR WOD 11.25.2014

sept30 036

TUESDAY

Warm Up – 4 Rounds of Rowling

Mobility – Quads, Hamstrings & Shoulders

Skill – Rope Climbing

Conditioning -

5 min AMRAP

5 Plate Burpees 45/25

50 Ft Over head walking lunge 45/25

*3 minute rest*

5 Min AMRAP

10 Russian Kettle Bell Swings 53/35

10 Goblet Squats 53/35

Bonus Abs – Tabata Sit Ups

“A friend is someone who knows all about you and still loves you.”

primal-enchiladas/


CFSR WOD 11.19.2014

sept30 015

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 11.09.2014

sept16 005

Gymnastics Clinic TODAY!  10:30 am!

SUNDAY

5 Minute Mobility Session

10 Min Cap

3 x 500 Meter Row 1 min rest between each round

*5 Minute Break*

10 Min EMOM

2 Curtis P Complexes (Clean, lunge, lunge, push press) @ 70% of Push Press 1 RM

*5 Minute Break*

10 Minutes Work on Max Double Unders

“There are seven days and someday isn’t one of them”

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CFSR WOD 11.01.2014

sept16 108

SATURDAY

Welcome to Movember…Mobility Month!

Mobility – Shoulders & Hips

Strength – 6×3 Split Jerk  from the rack, increase weight each time

Conditioning – 12 Min AMRAP

12 Front Rack Lunges 95/65

6 Ring Rows

at 0, 4 and 8 minutes Run a 200 Meter

Bonus Abs – 50 Mermaids

“Eat clean. Train dirty.”

lemon-pepper-tilapia.html


CFSR WOD 10.31.2014

sept16 092

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”

 

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