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Posts tagged “squat

CFSR WOD 10.7.2014

sept16 105

TUESDAY

Warm Up – Ski Racers

Accessory Work – 5 x 10 Reverse Hypers

Conditioning – 3 Rounds for Time

50 Walking Lunges

50 Sit Ups

50 Mountain Climbers

400 Meter Run

*2 Minute Rest*

Bonus Abs – 50 Supermans

http://civilizedcavemancooking.com/entrees/beef/smokey-burgers/


CFSR WOD 9.30.2014

august 2014 080

 “Sled” races….boom!

TUESDAY

Warm Up – Rowling 4 Rounds

Strength – Over Head Squats 5×7 work to heaviest load

Conditioning – 6 Rounds for Time

5 Over Head Squats 95/65

10 Box Jumps 24/20

100 M Run

Bonus Abs – 50 Kayakers 20/14

http://www.thefoodee.com/recipe/4782/


CFSR WOD 9.28.2014

august 2014 096

 Nice Work, Deepa!

SUNDAY

Warm Up – Stretch it Out!

LEADER BOARD CHALLENGE

CrossFit Total

Best of 3 for the following (in the correct order):

Back Squat

Shoulder Press

Deadlift

“What you do makes a difference, and you have to decide what kind of difference you want to make.”
― Jane Goodall

http://www.thefoodee.com/recipe/4884/


CFSR WOD 9.27.2014

august 2014 083

 

SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 PVC Pass Thrus

50 Ft Soldier Kicks

100 Ft Carioca

LEADERBOARD CHALLENGE

Filthy Fifty – For Time

50 Box Jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push press 45/33
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

Bonus Abs – 50 Mermaids ~ Wave to the Sailors!!!

“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
― Kalu Ndukwe Kalu

italian-chicken.html


CFSR WOD 9.25.2014

august 2014 084THURSDAY

Warm Up – 3 Rounds

8 Side Lunges (4 each side)

8 Wide Stance Squats

8 Ring Rows

Strength – Back Squat (wide stance)

5×7 Build Load Each Set

Conditioning – 9 Min AMRAP

6 Chest 2 Bar Pull Ups

8 Box Jumps 30/24

Bonus Work – 3 Rounds

30 Seconds Sit Ups

30 Seconds Plank

“It’s not the load that breaks you down, it’s the way you carry it.”
― Lou Holtz

quick-simple-roasted-rack-of-lamb

 

 

 


CFSR WOD 9.11.2014

august 2014 095

No Excuses!!

THURSDAY

Strength – Deadlifts

5@40% 5@50% 3@60%

5@75% 3@85% Max@ 95%

Conditioning – 12 Min AMRAP

12 Box Jumps 24/20

10 Hang Power Cleans 95/65

8 Overhead Squats 95/65

Bonus Abs – Tabata Sit Ups

“Happiness is not something ready made. It comes from your own actions.”
― Dalai Lama XIV

Eat Well for your HEALTH!

cabbage-and-leftovers-its-whats-for-lunch-and


CFSR WOD 8.27.2014

 LABOR DAY – 1 WOD  9:30AM

 

august 2014 005

 

WEDNESDAY

Strength – 10 Min EMOM  - 65% of 1RM

Clean

Power Clean

Hang Power Clean

Clean

Conditioning – 12 Min AMRAP

12 Push Ups

16 Kettle Bell or Dumbbell Snatch 53/35

20 Air Squats

Bonus – 50 Supermans

Mob Wod #22

dill+oregano+dry+rubbed+rack+of+lamb


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