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Posts tagged “WOD

CFSR WOD 11.01.2014

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SATURDAY

Welcome to Movember…Mobility Month!

Mobility – Shoulders & Hips

Strength – 6×3 Split Jerk  from the rack, increase weight each time

Conditioning – 12 Min AMRAP

12 Front Rack Lunges 95/65

6 Ring Rows

at 0, 4 and 8 minutes Run a 200 Meter

Bonus Abs – 50 Mermaids

“Eat clean. Train dirty.”

lemon-pepper-tilapia.html


CFSR WOD 10.31.2014

sept16 092

HAPPY HALLOWEEN!

FRIDAY

By Popular Demand, here’s your Partner WOD!

Conditioning – in Teams of Two For Time

100 Double Unders

75 Wall Balls 20/14

50 Snatches 95/65

75 Double Unders

50 Wall Balls

25 Snatches

50 Double Unders

25 Wall Balls

15 Snatches

Accessory Work – 3 Rounds

50 Ft Death March (heavy)

50 Farmers Carry  – use same dumb bells from death march

“No matter how slow you go, you are still lapping everybody on the couch”

 

http://www.refinedchef.com/recipes/refined-chef-originals/grilled-turkey-burgers-with-sauteed-shishito-peppers.php


CFSR WOD 10.30.2014

oct19 013

THURSDAY

Strength – 6 x 3 Snatch Grip Strict Press. Increase weight but don’t fail reps.

Conditioning – 3 Rounds max effort for total score

4 Min AMRAP

12 Pull Ups – or – Ring Rows

9 Push Ups

6 Power Cleans 185/125

2 Min Rest

Accessory Work – 3 Rounds Max Effort

Hold Top of Dip

Rest As Needed

http://fastpaleo.com/recipe/smokey-bacon-meatloaf/


CFSR WOD 10.29.2014

WEDNESDAY

Warm Up – Couch Stretch 2 rounds each side

3 Way Stretch  2 Rounds all 3 positions

3 x 10 Good Mornings PVC Pipe

400 Meter Run

Strength – 5×5 Back Squat @ 85%-90% of 1RM

Then

7×2 Deadlift, increase weight every set to heavy load

Efficiency – Tabata Burpees W/Plate 45/25

Accessory Work – 4 Rounds

20 Banded Hamstring Curls

15 Banded Good Mornings

“True happiness comes from the joy of deeds well done, the zest of creating things new.”

spicy-halibut-cobb-salad.html


CFSR WOD 10.28.2014

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TUESDAY

Warm Up – 3 Rounds

10 PVC Pass Thrus

10 PVC Muscle Snatch

10 Over Head Squats

200 M Run

Strength – 7 x 2

Snatch Grip Push Press, increase weight every time

Conditioning – For Time

30 Wall Balls 20/14

THEN: 3 Rounds

7 Power Snatches 75/55

14 Weighted Box Step Ups w/Same weight on bar

THEN

30 Wall Balls 20/14

Accessory Work – 3 Rounds

25 V-Ups

1 Min Plank Hold

“Get moving no matter if it’s 30 minutes or 2 hours. It counts.”

http://crankingkitchen.wordpress.com/2012/06/11/paleo-roasted-poblano-pork-burgers-pipian/


CFSR WOD 10.27.2014

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MONDAY

Strength – 6 x 3 Back Squat – 3 second pause at the bottom.  Each set goes up in weight.  Last set should be heavy.

Conditioning –  For Time

100 Kettle Bell Swings 70/53

Every Time you drop the KB it’s a 10 Push Up Penalty

Efficiency Work – 6 min EMOM – 7 Burpees

“Even if you are on the right track, you will get run over if you just sit there”

lemon-spinach-egg-soup-or-paleo-stracciatella


CFSR WOD 10.26.2014

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SUNDAY

Warm Up – 10 min Foam Roll & Lacrosse Ball

Conditioning – 6 Rounds for Time

1 Rope Climb

7 Power Cleans 115/75

7 Front Squats 115/75

Bonus Work – 2 x 500 Meter Row for Time

“You are what you eat. So don’t be fast, easy, cheap or fake.”

http://www.threedietsonedinner.com/2012/06/pesto-pasta-grilled-lemon-chicken.html


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