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Posts tagged “running

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.”

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CFSR WOD 11.07.2014

sept16 107

Have you mastered all the gymnastics movements in CrossFit?  No?  Good news, Coach Ed will get you closer to it this Sunday during the Gymnastics Clinic.  A few spots are left!

FRIDAY

Mobility – Shoulder

Conditioning – Barbell Medley

Partner Workout for Time

100 Overhead Squats (75/55)

75 Push Press

50 Hang Power Cleans

25 Hang Power Snatch

12 (each) Front Squats

*If Barbell touches the floor, 400M run Penalty *

THEN—Special Post Movement :)  YAH!

“Strong is the new skinny”

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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 11.04.2014

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TUESDAY

Mobility – Arms, Obliques & IT Bands

Warm Up – Burgener Warm Up

Strength – in 10  Minutes work up to a Heavy Snatch Balance

Efficiency – 6 Min EMOM

2 Rope Climbs

Conditioning – Against a 10 Minute Clock

30 Back Squats 95/65

200 Meter Run

20 Front Squats 95/65

200 Meter Run

10 Pistols each leg

200 Meter Run

Phone cover, anyone?

“A one hour workout is 4% of your day. No excuses.”

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CFSR WOD 11.02.2014

sept16 100

 SUNDAY

Mobility – Partner Front Rack

Strength – Stone & Tires 3×5 of each

Conditioning Part 1 – Baseline

500 Meter Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Conditioning Part 2 – 12 Min EMOM @ 70% of 1RM (top chart)

Clean

Hang Clean

Hang Power Clean

Power Clean

Post WOD Mobility – Quads & Hamstrings

“Even a mistake may turn out to be the one thing necessary to a worthwhile achievement.”

apple-fritters


CFSR WOD 10.27.2014

sept16 099

MONDAY

Strength – 6 x 3 Back Squat – 3 second pause at the bottom.  Each set goes up in weight.  Last set should be heavy.

Conditioning –  For Time

100 Kettle Bell Swings 70/53

Every Time you drop the KB it’s a 10 Push Up Penalty

Efficiency Work – 6 min EMOM – 7 Burpees

“Even if you are on the right track, you will get run over if you just sit there”

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CFSR WOD 10.23.2014

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THURSDAY

Warm Up – Couch Stretch 30 seconds each leg, twice

3 Way Stretch 30 Seconds each position, 2 times each

20 Reverse Hypers

Run 400 Meters

Conditioning – Newport Crippler

Do this at 75% of 1Rm or 225/155

30 Back Squats

1 Flat Mile Run

Post Workout -

Weighted Dips & Pull Ups 3×5

What’s up with the POSE method of running?  Check it out!

“This months diet is next months body”

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