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Posts tagged “strength training

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 10.18.2014

sept16 089

SATURDAY

Warm Up – Running Drills

Speed – 6 x 50 Meter Sprints

Conditioning – 12 Min AMRAP

10 Over Head Squats 95/65

12 Hang Power Cleans 95/65

14 Lateral Jumps over the Bar

Bonus Abs – 200 Sit Ups for Time

A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.

buffalo-chicken-bites/


CFSR WOD 10.17.2014

sept16 121Nice work, Ollie & Patrick!

FRIDAY

Strength – 10 Sets  3 of Weighted Pull Ups & Dips, Alternate exercises

Conditioning – 5 RFT

50 Ft Overhead Walking Lunges 45/25

21 Burpees

Bonus Abs – 60 Mermaids (30 Each side)

 

Early to bed and early to rise makes a man healthy, wealthy and wise.

Benjamin Franklin

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CFSR WOD 10.15.2014

sept16 070

WEDNESDAY

Warm Up – 3 Rounds

10 Pull Aparts – purple or red band

10 Stripper Squats

10 Banded Good Mornings

Accessory Work – 3 x 12 Reverse Hypers

Strength – Front Squat  6×4 @ 85% (top chart)

Conditioning – 2 Rounds for Time

15 Kettle Bell Swings 53/35

15 Burpees

15 Kettle Bell Swings 53/35

15 Box Jumps 24/20

BONUS ABS – 60 Toes to Bar from the Ground

bacon-wrapped-meatballs

SERIOUSLY?  Sign me up!


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 10.11.2014

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


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