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Posts tagged “strength

CFSR WOD 10.8.2014

sept16 137

WEDNESDAY

Warm Up – Burgener Warm Up

Strength – Snatch Technique To Load then drop to 75% of Max and do 3×3

Conditioning – 9 Min AMRAP

10 Overhead Squats 95/65

5 Chest to Bar Pull Ups

Mobility WOD – STOP ICING!

http://elanaspantry.com/baked-mustard-lime-chicken/


CFSR WOD 10.5.2014

sept16 123

Barbells for Boobs Event  & BBQ is today!

https://fundraise.barbellsforboobs.org/fundraise/team?ftid=33260

SUNDAY

Warm Up – Fauxga

Speed 5 x 50 Meter Sprints

Conditioning – Grace

30 Clean & Jerks for time 135/95

http://www.whatigather.com/2012/07/pumpkin-blueberry-protein-smoothie-and_23.html


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 9.29.2014

august 2014 088

 We will miss you, Justin B.  Good luck in TN!

MONDAY

Warm Up –  400 Meter Run & Shoulder Mobility

Leader Board Challenge

Conditioning – CHELSEA

30 Min EMOM

5 Pull Ups

10 Push Ups

15 Squats

Bonus Abs – Tabata Sit Ups

http://www.thefoodee.com/recipe/4856/


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 9.20.2014

august 2014 011

 

SATURDAY

Warm Up – Running Drills

Speed – 3 x 400 Meter Sprints  2 Minute Rest

Conditioning -

30 Seconds on 30 Seconds Rest 4x Each 2 Minute rest at the end of each exercise

Row For Calories

Shuttle Run 5 Meters

Kettle Bell Swings 53/35

Air Squat

Burpee

Bonus  Reverse Tabata L- Sits

“Sometimes you wake up. Sometimes the fall kills you. And sometimes, when you fall, you fly.”
― Neil Gaiman, The Sandman, Vol. 6: Fables and Reflections

bacon-peach-cobbler


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