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Posts tagged “run

CFSR WOD 11.08.2014

sept16 131

Dan The Man!

SATURDAY

Mobility  - Dynamic Quads & Hamstrings – Running Drills

Warm Up – 400 Meter Run

Speed – 6 x 200 M Sprints – ease in with the first 2

4 Rounds For Tim

15 Hand Release Push Ups

15 Box Jumps 30/24

200 Meter Farmer’s Carry 55/35

Bonus Abs – Tabata Sit Ups

“You miss 100% of the shots you don’t take.”

isla-nachos.html


CFSR WOD 11.06.2014

Gymnastics Clinic this Sunday 10:30am – Noon.  Just a few

spaces left! 

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THURSDAY

Mobility  - Lower Back & Hips

Warm Up – 400 M Run

Strength – 10 Minutes to work up to Heavy Jerk

Conditioning – For Time

800 Meter Run

THEN

5 Rounds

6 Thrusters 135/95

12 Ring Dips

THEN

100 Double Unders

Accessory Work – 3x

Bent over Barbell Rows, Hold Chin over bar, max effort

“If you want to be happy, be.”

/cinco-de-mayo-bacon-tacos/


CFSR WOD 10.26.2014

sept16 081

SUNDAY

Warm Up – 10 min Foam Roll & Lacrosse Ball

Conditioning – 6 Rounds for Time

1 Rope Climb

7 Power Cleans 115/75

7 Front Squats 115/75

Bonus Work – 2 x 500 Meter Row for Time

“You are what you eat. So don’t be fast, easy, cheap or fake.”

http://www.threedietsonedinner.com/2012/06/pesto-pasta-grilled-lemon-chicken.html


CFSR WOD 10.25.2014

oct19 010

West Side Story? When you’re a CrossFitter you’re a CrossFitter til the end!

SATURDAY

Warm Up – 3 Rounds

10 Good Banded Mornings

10 Stripper Squats

50Ft Bear Crawl

Strength – Deadlift 10×3 @ 85% 1RM Top Charts

Conditioning – 15 min AMRAP

12 Box Jumps 24/20

12 Overhead Lunge 75/55

8 Ring Rows

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending”

http://www.notsodesperatehousewife.com/2012/06/16/rutabaga-fries/


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

middle-eastern-shredded-chicken-with-a-garlicky-tahini-sauce/


CFSR WOD 10.16.2014

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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/


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