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Posts tagged “strength training

CFSR WOD 8.27.2014

 LABOR DAY – 1 WOD  9:30AM

 

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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 Abs – 50 Supermans

Mob Wod #22

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


CFSR WOD 8.26.2014

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Super Men!

TUESDAY

Warm up – 3 Rounds

200 Meter Run

10 Stripper Squats

10 Jumping Jacks

Then – Couch Stretch 30 Seconds each leg, twice

Strength – Front Squat

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 3 Rounds

400 Meter Run

15 Pull Ups

12 Plate Burpees 45/25

Bonus Abs  – Tabata Kayaker

http://ourearthland.blogspot.ca/2012/08/spicy-kale-and-mushroom-cannelloni.html


CFSR WOD 8.25.2014

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MONDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

10 PVC Good Mornings

50 Ft Death March – light weight

Strength – Deadlifts  (bottom Chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds 30 Seconds on 30 Seconds Rest

Wall Balls 20/14

Hang Power Clean 115/75

Kettle Bell Swings 53/35

Jumping Lunges

Bonus Abs – 50 Weighted Sit Ups 45/25

JUST DO IT!!!

What’s up with these CrossFit Teams?  Check it out

zucchini-pesto-roll-ups


CFSR WOD 8.24.2014

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SUNDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Overhead Squats

30 Ft Samson Stretch

Conditioning – For Time

4 Rounds: 10 Ring Row 10 Push Ups

3 Rounds: 10 Toes to Bar 10 Good Mornings (bar)

Flat Mile – Run to 800M mark, run backwards to 1200M mark, then forward to stop light and back to 1200M mark, then backwards to 800 M Mark, then forward back to gym

That’s why we love it….

Mob Wod 49

Did somebody say Ceviche?

http://www.threedietsonedinner.com/2012/09/gulf-coast-paleo-ceviche.html


CFSR WOD 8.21.2014

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THURSDAY

Warm Up – 2 Rounds

400 M Run

10 Push Ups

1 Min Jump Rope

Conditioning -Part 1  Open 12.1

7 Min AMRAP

Burpees 6″ jump touch

Conditioning Part 2

Annie – For Time

50-40-30-20-10

Double Unders

Sit Ups

Bonus – 3 Rounds

10 Back Ext

10 Hitlers Dog each side

10 Partner Glute Hamstring Raise

What does K Star have to say about Double Unders?

bacon-wrapped-chicken-thighs


CFSR WOD 8.16.2014

Who’s going to Moxie Madness to Cheer on Karen, Lori, Tim & Brett?

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SATURDAY

Warm Up – 2 Rounds

200 Meter Run

10 PVC Pass Thrus

10 PVC Overhead Squats

15 Second Samson stretch – each side

Conditioning – 5–> 9 Minute AMRAPS – No Scheduled Breaks

1st AMRAP – 8 Thursters 95/65

8 Bar Facing Burpees

2nd AMRAP – 10 Power Cleans 95/65

20 Lateral Jumps over the bar

3rd AMRAP – 20 Wall Balls 20/14

10 Push Ups

4th AMRAP – 10 Shoulder to Overhead 95/65

20 Sit Ups

5th AMRAP – Row for Calories

BOOM! Watch out!

Eat your chicken, it’s finger lickin!

http://nomnompaleo.com/post/4807547385/slow-cooker-roast-chicken-and-gravy


CFSR WOD 8.8.2014

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Sue W. being awesome, as usual!

FRIDAY

Warm Up – 3 Rounds

200 Meter Run

10 Thrusters 45/33

10 Sit Ups

Conditioning – Open 12.3

18 Min AMRAP

15 Box Jumps 24/20

12 Push Press 115/75

9 Toes To Bar

Bonus Work – Tabata Supermans

Doubt me, hate me, you’re the inspiration I need

 

garlic-roasted-shrimp-with-zucchini-pasta/


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