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Posts tagged “run

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 10.16.2014

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 10.13.2014

sept16 095

MONDAY

A Birthday workout by request…..Tarek!

Warm Up -

1 –  400 Meter Run

2 Rounds

10 Good Mornings

10 PVC Overhead Squats

25 Ft Death March

Strength – Deadlift  6 x 4 at 85% of 1RM (Top Chart)

Conditioning – 10 Rounds For Time

5 HSPU

5 Ring Dips

5 Chest To Bar Pull Ups

 

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CFSR WOD 10.12.2014

SUNDAY

WE ARE CLOSED TODAY FOR THE

RUN FOR EDUCATION!

 If you did

not sign up for the event, go run a

5k (3.1 miles) and record your time!

 


CFSR WOD 10.11.2014

sept16 080

SATURDAY

Warm Up – 400 Meter Run

10 PVC Pass Thrus

10 Stripper Squats

50 Ft Bear Crawl

Accessory Work  – 2 x 15 Reverse Hypers

Conditioning – For Time

100 Wall Balls 20/14

90 Sit Ups

80 Squats

70 Push Ups

60 Jumping Lunges

50 Pull Ups

40 Box Jumps 24/20

30 Ring Rows

20 Pistols (total)

10 Hand Stand Push Ups

Bonus Abs – 100 Kayakers 20/14

maple-bacon-bbq-sauce.html


CFSR WOD 10.10.2014

sept16 102

There’s no wrong outfit to wear when Kettle Bell Swings are in the mix!!

FRIDAY

Warm Up – 3 Rounds

10 Squats

10 Push Press

10 Good Mornings

Run 100 Meters

Strength – Back Squat 5 x 7 @ 75% of 1RM

Conditioning – 4 –> 3  min ARMAPS

7 Thrusters 115/75

21 Double Unders

*1 Minute Rest*

Bonus Abs – Tabata Hollow Rock

pemmican-inspired-breakfast-bowl.html


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