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Posts tagged “WOD

CFSR WOD 8.28.2014

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THURSDAY

Strength – Overhead Squats (off bottom chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds for Time

15 Toes to Bar

100 Ft Bear Crawl

15 Tuck Jumps

200 Meter Run

Rest 1 Min

Bonus Abs – Tabata V-Ups

You had me at short rib….

beef-short-ribs-low-carb-and-gluten-free.html


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 – 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 8.23.2014

CFSR NIGHT OUT IS TONIGHT – 7:30pm McGahs in Danville

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SATURDAY

Warm Up – Burgener Warm Up

Strength – Snatch Technique to Load – 1RM

Conditioning – 2 –>4 Min AMRAPS

4 Box Jump Overs 24/20

4 Snatch (full) 95/65

Bonus Abs  – 50 Weighted Sit Ups 45/25

pork-fried-cauliflower-rice/


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


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