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Posts tagged “strength

CFSR WOD 8.22.2014

july29 123

FRIDAY

Warm Up – 3 Rounds

8 Goblet Squats

50 Ft Bear Crawls

Strength – Back Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 4 Rounds for Time

200 Meter Farmers Carry dumbbell or kettle bell as heavy as possible

12 Hang Power Clean 95/65

12 Push Press 95/65

12 Push Up

Bonus Abs – 50 Toes to Bar on your back

“If you’re not first, you’re last.”
-Ricky Bobby

http://mylifeinapyramid.com/2012/02/almost-raw-apple-pie-with-grain-free-crust-gluten-free-with-no-added-sugar/


CFSR WOD 7.17.2014

tuesday7.8.14 003THURSDAY

Speed – 5 x 100 Meter Sprints

Strength – Muscle Up Practice

Conditioning – 2 – 5 Minute AMRAPS

10 Pistols

10 Dumb Bell Snatch 53/35

30 Double Unders

2 Minute Rest

Bonus Abs – 80 Windshield Wipers

 

http://nomnompaleo.com/post/54289289200/swiss-chard-with-raisins-pine-nuts-and-porkitos

Swiss Chard with Raisins, Pine Nuts, and Porkitos by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 6.16.2104

6.5.2014 035MONDAY

Conditioning – 8 Is Great!

2 Rounds:

1 minute on 1 minute rest of each exercise for Max Reps.

- Shoot Throughs

- KB Swings 53/35

- Sit Ups

- Jumping Lunges

- Back Squat (from the Ground) 115/75

- Knees to Elbows

-Hand Release Push Ups

- Box Jumps 24/20

ok, ok, today is a Burpee free workout!  You’re Welcome!

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CFSR WOD 6.6.2014

PALEO CHALLENGE MEETING IS TONIGHT 6:30pm.

 Have you signed up?  

CFSR NIGHT OUT – TONIGHT 8:30pm McGahs in Danville!

Nice work Adornato and Michael V!

FRIDAY

Strength – Snatch Technique to Load

Conditioning – 5 Rounds for Time

*3 of the following complex:

*Burpee

*Squat Jump

*Burpee

*Squat Jump

*Wall Climb

10 Deadlifts 225/155

 

Mobility WOD 357 – baby Momma…?

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CFSR WOD 6.2.2014

Ashley G. making it look easy!  You go girl!

MONDAY

Speed – 5 x 100 M Sprints

Conditioning -

16 min AMRAP

6 Ring Rows

12 Push Ups

18 Reverse Lunges

Some drugs are good….CrossFit, the only prescription you’ll ever need!

Mobility WOD 353 – Floss Bomb

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CFSR WOD 6.1.2014

Ollie, aka The PR KING!  Good job!

SUNDAY

Strength – 4×9 Pendlay Rows 45/33

Conditioning – 12 Min AMRAP

6 Burpees

5 Meter Bear Crawl

12 Wall Balls

5 Meter Bear Crawl

CHEERS….

 

Mobility WOD 352 – Old, Junkie tissue

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CFSR WOD 5.25.2014

5.21.2014 010

Nice Running, Shannon!

Sunday

Conditioning – “CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Deadlift

1 Rep Max Shoulder Press

2x 500 Meter Row for Time – rest as needed

Mobility WOD 345

caveman-cuisine-epic-pig-and-plantains.html

 


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