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Posts tagged “running

CFSR WOD 8.19.2014

PALEO CHALLENGE ENDS TODAY!

Come and get Measured!

july29 114

TUESDAY

Warm Up  – Rowling 5 Rounds Each

Speed – 8 x 50 Meter Sprints

LEADER BOARD CHALLENGE

Conditioning – MARY 20 Min AMRAP

5 Handstand Push Ups

10 Pistols

15 Pull Ups

Bonus – Tabata Jackknife

 Nice work, Team CFSR – 4th place finish out of 23 teams!

 

 

http://holisticallyengineered.com/2013/01/days-12-14-and-whole30-lemon-and-2.html\


CFSR WOD 7.14.2014

TRIPLE P’s – POSE RUNNINC CLINIC – this Sunday 10:30-11:30am, POTLUCK this Sunday Noon – 2, Paleo Challenge Monday 6:30pm.  Get signed up today!

paleochallengeend 001HI, JUSTIN!

MONDAY

Strength  – Front Squat  (bottom chart)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 4 Rounds for Time

30 Grasshoppers

20 Wall Balls 20/14

400 Meter run with Medicine Ball

Bonus Abs – Tabata Kayaker

CrossFit Fails…

CFSR, you can always find us in the VIP section ;)

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

image

 


CFSR WOD 5.26.2014 Memorial Day

9:30 AM CLASS ONLY!

Navy SEAL Lt. Michael P. Murphy

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

“MURPH”

1 Hill Mile

100 Pull Ups

200 Push Ups

300 Air Squats

1 Hill Mile

Coach’s Tip:

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups 
15 squats

What is a Hero WOD?

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort!

Mobility WOD 346

smoked-baby-back-ribs-with-blackberry-bbq-sauce/


CFSR WOD 5.13.2014

cincodemayo 012

 

Tuesday

Strength –  At 70% of Clean & Jerk 1 RM

EMOM for 10 Minutes:

1 Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Conditioning –  4 Rounds for Time

400 Meter Run

15 Burpees

2 Rope Climbs

Bonus Abs – 100 Weighted Sit Ups 15/10

“True healthcare reform starts in your kitchen, not in Washington”  ~Anonymous

Mobility WOD 332

brisket-and-veggies

 


CFSR WOD 5.11.2014

HAPPY MOTHER’S DAY!

Sunday

Conditioning -

CINDY

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Bonus Abs – Tabata Kayakers 20/14

“All that I am or ever hope to be, I owe to my angel mother.” —Abraham Lincoln

Mobility WOD 330

paleo-shrimp-stuffed-mushrooms

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CFSR WOD 5.10.2014

5.2.2014 004

Saturday

Strength – Turkish Get Ups

Conditioning – Medicine Ball Mania

3 Rounds for Time:

400 Meter Run w Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Walking Lunge 20/14

*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*

Conditioning PART 2 – Annie

50-40-30-20-10

Double Unders

Sit Ups

 

“Health is not simply the absence of sickness.”  ~Hannah Green

Mobility WOD 329

http://nomnompaleo.com/post/4435595284/roasted-baby-artichokes

 


CFSR WOD 5.4.2014

3152014 008

 Sunday

Warm Up – Rowling

Conditioning -

800 Meter Run

4 Rounds

8 Ring Rows

10 Full Cleans 115/75

15 Push Ups

800 Meter Run

 

 “Health and cheerfulness naturally beget each other.”  ~Joseph Addison

Mobility WOD 323

http://www.theclothesmakethegirl.com/2011/11/07/lebanese-onion-parsley-salad/

 


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