WOD Friday 12-31-2010

Attention Members!  Last class today will be at 11 a.m.!  There will be no p.m. classes.  Enjoy the weekend with your family.  We will also be closed Saturday, January 1st and Sunday January 2nd.  Normal business hours starting January 3rd, 2011!  Be safe!


Warm-Up
Row 750M (60% effort)


Strength
Squat clean
Perform one squat clean every
 two minutes for twenty minutes.

WOD 
3 Rounds for time of:
30 KB Swings 53/35lbs
25 Wallballs 20/14
20 Pullups

WOD Thursday 12-30-2010

Warm-Up
Row 500m
Coach Led Burgener Warm-up

Strength
Hang Power Snatch / Find your 1 Rep max.

WOD
AMRAP in 20 mins:
5 Deadlifts (70% of your 1RM)
10 PushUps (release hands @ the bottom)
15 situps

WOD Wednesday 12-29-2010

Warm- Up
Coach Led

Strength
Press
Find your three rep max then
15-12-9 @ 75% of your 1RM with one minute rest between sets.


WOD
For Time:
40-30-20-10 reps
Push Press (60% of your 1rm press)
KTE's

WOD Tuesday 12-28-2010

Warm-Up
Coach Led

Strength

Sumo Deadlift
5-5-5-5-5

WOD
2 rounds For Time:
10 Hang Power snatch 135/95lbs
25 Ring dips
50 Box Jumps 24/18in


Mobility Flexibility for the remainder of class

WOD Monday 12-27-2010

Warm-Up

CFWU x3

Strength
Squat  10-10-10-10

WOD
 21-15-9
Thrusters 95/65lbs
KB Swings  1.5/1pood
Burpees

WOD Thursday 12-23-2010

Warm-Up
CFWU x 3

Skill
2 min Plank hold

 

Strength
Press
75% x5
85%x3
95%x1+

WOD
"MARY"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD Wednesday 12-22-2010

Warm-Up
Coach Led

Skill
2 minutes /Double Unders



Strength
Squat
75% x5
85%x3
95%x1+

WOD

5 rounds for time:
3 power snatch (135/95)
6 thruster (135/95)
9 power clean (135/95)
12 pull-ups

WOD Tuesday 12-21-2010

Reminder!  We will be having our last class at 5:15 p.m. to get ready for the first County Line Fitness Christmas party!  The party begins at 7 p.m. so bring your favorite Christmas side dish (paleo-ish) and a gift per person for the exchange! (max of $20)  It will be a good time of fun and festivities!  Get your WOD done early so you can join us!  See you then!


Warm-Up
Coach Led


Strength
Power Clean
75% x5
85%x3
95%x1+



WOD
“Karen”
For Time:
150Wallballs (20/14lbs)

WOD Monday 12-20-2010

Warm-Up
Coach Led


Strength
Press
75% x5
85%x3
95%x1+



WOD
3 rounds for time:
10 deadlift (275/185)
50 double-unders

WOD Friday 12-17-2010

WARM-UP 
Coach Led
Burgener Warm-Up

STRENGTH
 Snatch 3-3-3-3-3

WOD
3 rounds for time:
50ft KB overhead walking lunge right arm (55/35)
50ft KB overhead walking lunge left arm (55/35)
21 KB swings (55/35)

"Happy Holidays everyone,
Thank you to the community for all of the support, trust, and confidence you have given us. None of this would have happened without the contributions of the entire Certification & Training Department, Administrative & Training Staff, and our Accreditation Team: Lynne Pitts, Dave Castro, Frank Faulk, and Dr. Wallace Judd. It took countless hours of education, effort, and investment from all levels of the staff. We are blessed to have such a great team.
So, what does this mean for Level 1 Trainers?
Your Level 1 Trainer Certificate will still afford all the benefits as it did in the past - the ability to train others using CrossFit methods and the opportunity to apply for affiliation. Now, it has the added benefit of being accredited by the American National Standards Institute (ANSI) http://www.ansi.org/about_ansi/introduction/introduction.aspx?menuid=1
Is this retroactive for all Level 1 Trainers?
All Level 1 Trainer Certificate holders who have taken and passed the Level 1 Test now hold ANSI accredited Level 1 Trainer Certificates.
Here are a couple additional links that will be helpful:
http://www.crossfit.com/cf-seminars/CertRefs/L1TestFAQ.pdf
http://msrops.blogs.com/akac/files/Credentialing_Terminology.pdf
I definitely encourage you to read through these documents as they will help provide clarification to many of the questions and concerns that are coming up. If there are still any lingering questions or confusion pertaining to specific situations, feel free to contact our team at seminars@crossfit.com.
Thanks again,
Nicole"

WOD Thursday 12-16-2010

Warm-Up
Coach Led


Strength
Dead Lift
70% x 3
80% x 3
90% x 3+


AMRAP in 15 minutes:
1 power clean
2 front squat
1 split jerk
10 pushups

Choose a weight that is challenging for you.

WOD Wednesday 12-15-2010

Warm-Up
Coach Led


Strength
Power clean
70% x 3
80% x3
90% x 3+


WOD - Filthy Fifty - The Remix
For time:
50 tuck jumps
50 calorie row
50 push-ups
50 KB sumo-deadlift high-pull (55/35)
50 jumping air squats
50 deadlift (135/95)
50 MB clean (20/14)
50 lateral burpees
50 abmat sit-ups

WOD Tuesday 12-14-2010

Warm-Up

Coach Led/ Burgener 

Strength

Press

70% x 3

80% x 3

90% x 3+

WOD

21-18-15-12-9 reps of:
Power snatch (115/75)
Wall ball (20/14)
Knees-to-elbows

WOD Monday 12-13-2010

Warm-Up
Coach Led

Strength 
Squat
70% x 3
80% x 3
90% x 3+


Skill
Muscle-Up Progression

WOD
For time:
15  burpees
1  air squats
14 Burpess
2 air Squats
13 burpees
3 airsquats
12 burpees
4 Air Squats ...

(continue until you get to 1 burpee and 15 squats )

WOD Friday 12-10-2010

Warm-up
Coach Led

Skill
L-Sit (work on the L-sit, try to hold an L-sit for 2 mins)


Strength
Dead Lift
 65% x 5
75% x 5
85% x 5+




WOD
AMRAP in 20 min:
Row 500m
10 Overhead Squats (135/95)

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit." 
Coach Greg Glassman

WOD Thursday 12-9-2010

Warm-Up
Coaches Choice

Skill
Double Unders

Strength
Hang Clean/ Power Clean
65%
75%
85%

WOD
3 rounds for time:
20 sumo-dead lift high-pull (135/85)
400m run
20 GHD sit-ups

Good actions give strength to ourselves and inspire good actions in others.
Plato

WOD Wednesday 12-08-2010

 Warm-Up
Coach Led


Skill
Double Unders (2mins)


WOD
6 rounds for time:
7 burpees
14 kettlebell swings (55/35)
21 box jumps (24/18)

Spend the Rest of class on Mobility Flexibility.

Tuesday 12-7-2010

Warm-Up
Coach Led


Skill 
Muscle -up
Work on progressions or form for  2mins

Press:
65% x 5
75% x 5
85% x 5+

WOD

1 mile sprint or a 2k row

or make up a Bench Mark WOD

WOD Monday 12/6

Warm Up
run/row 400m
3x
10 Ring Push ups
10 pass throughs
10 OH squats
10 back extensions
Continue to work on DU

5-3-1 Strength Programing continues!
Using you most up to date numbers for Squat, Deadlift and Press. To find your working load, multiply your 1 RM by 90% (.9). that is your "working load".
Using your working load do 65, 75, 85%, 5 reps each.
If your 1 RM is 100#, your working load is 90#, and you will be lifting 58#, 67#76#.

Squat:
65% x 5
75% x 5
85% x 5+

WOD

WORKOUT 12/4/2010

The "Girls Revenge"
•Perform as many reps of Fran as possible in 3 minutes
•Rest 3 minutes

•Perform as many reps of Annie as possible in 3 minutes
•Rest 3 minutes

•Perform as many reps of Grace as possible in 3 minutes
•Rest 3 minutes

•Perform as many 15' rope climbs as possible in 3 minutes
---

"Fran"- 21/15/9 reps for time of thrusters 95/65# and pull-ups
"Annie"- 50-40-30-20-10, Double Unders, sit ups
"Grace"- 30 power clean to overhead for time 135/95#
Perform "Fran" as normal until the 3 minute time expires. The goal of the entire workout is to get as many reps as possible in the 12 minutes of work.

Most of the athletes who have performed this got almost completely through the 15 rep portion of Fran,  first 3 rounds of Annie, the low 20's in Grace, and 7-10 rope climbs.

CF Football WOD Saturday 12/4

Warm-up
750M Row
Strength- 5/3/1

Cleans
65%- 5
75%- 5
85%- Max Rep

Team Hero WOD- "Michael"- 3 Rounds for time
800M Run
100 Back Ext.
100 Sit-ups

Team WOD Saturday

Warm up

---
WOD
Teams of 2, complete:
400m sandbag carry / farmers walk (switch at half way point) sandbag. farmers walk #35/54
150 KB Goblet Squats #35/53 (one person working at a time)
8 Rope Climbs (1 person at a time)
75 Partner deadlift #155/255 (both work together)
8 rope climb
150 KB push press #35/53
400m sandbag carry/ farmers walk (switch at half way point)

WOD Friday 12/3

Warm Up
10 OHS
10 Back ext
10 broad jumps
10 inchworms
10 spider man

Strength:
5-5-5-5-5-5-5 (7)
Push Press

WOD
10-8-6-4-2
pull ups
Burpees
Double unders
Sit ups
Front squats #75/55
Snatches #75/55

CF Football WOD Thursday 12/2

Coach Lead Warm-up
3x
20 Double unders
10 Pass through
10 ring dips
10 thrusters, PVC/#33/#45

Skill
3x5- Thrusters

WOD- 5 Rounds
Run 250M
30 squats
20 sit ups
10 pushups

WOD Thursday 12/2

Warm Up
CFWU 3x
+ 8 Hang Squat Snatch- PVC/ light bar

Strength:
Back Squats
5-5-4-4-3-3

WOD
4 Rounds for Time of:
Row 400
8 Power Cleans ( 65% of 1RM)
Rest 1 minute

WOD Wednesday 12/1

Warm Up

2x CFWU - no pull ups

December 2 minute Challenge!

Each month we are going to have a "2 minute challenge", this month it is Max Double Unders in 2 mins.

Today you will spend some time working on DU and then complete as many double unders in 2 mins as possible. This MUST be DU, no single skips. It is OK if your number is low or even zero. Each day you can work on doubleunders for a few mins improving your skills. Feel free to do your max in 2 mins as much as you want. All through out the month keep track of your max DU's. You have 30 days to try and set the high score or to improve your own score. Even if you start with none you have a whole month to improve!! There will be a prize for whoever has the max DU and whoever has most improved.

Courtesy: beyond the whiteboard

Skill:

Pull ups:

Negatives -10 second holds x 10

Kipping, butterfly, weighted, etc

WOD
150 KB swings

for time

CF Football - Tuesday 11/30

Coach Lead Warm-up
250M row
2x Iron Cross
10- Squats
10- Sit-ups
10- Back-Ext.
10- Push-ups
10- Pull-ups

WOD- CrossFit Total
Squat
Press
Dead Lift
Clean

WOD Tuesday 11/30

Warm Up
run 400
3x
10 Lunges
10 ring dips
10 pass throughs
10 OHS with pvc

Skill:
Hollows
3x

5 second hold x 8

WOD

"300"
25 pull ups
50 deadlifts #135/95
50 Box jumps
50 Windshield wipers #135/95 (must touch toes to both sides for 1 rep)
50 DB/ KB - Clean and Jerks #35/20 (25 per arm)
25 pull ups

windshield wiper demo:

Floor Wiper Demo from Albany CrossFit on Vimeo.

WOD Monday 11/29

Warm up
CFWU + 10 HSPU/ HS Holds

Strength:
Hang Power Cleans 3-3-3-3-3-3-3 (7)

WOD
15 min cap

5x
15 SDLHP
15 Thrusters
#75/55
---

This WOD is from AgainFaster and is monthly competition to beat the AgainFast team, if you are the fastest time and beat the team members time you can win sweet swag.

WOD Saturday 11/27

Warm up


Team WOD "Murph"

With a team of 2, complete
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

You MUST start and end with the 1 mile run, you may break down the rest any way you see fit.
Only 1 person can work at a time, this includes the run.

Hint: try 4 short 250m sprints switching off partners, then breaking down the rest into 10 rounds each of 5pull/10push/15squat.

WOD Friday 11/26

Warm Up 2x
10 squats
10 pass thru
10 ring dips
10 broad jumps

Strength:
Over Head squats

3-3-3-3-3

WOD - From the South Central CrossFit Regional Comp.


100 Double Unders
then 3x
10 Deadlift #275/185 (scale according to ability)
1 sand bag run 100m
1K row

for time

Thursday GYM CLOSED

Enjoy the day off!

Have a Great Thanksgiving day with you friends and family!

See you Friday - regular class times -

WOD Wednesday 11/24

ATTENTION MEMBERS!  COME IN AND GET YOUR WOD DONE TODAY BECAUSE THE BOX WILL BE CLOSED FOR THANKSGIVING!!!  HOWEVER, WE WILL HAVE REGULAR HOURS ON FRIDAY!

CFWU 2x
+ ring dips
Strength:
Hang Power Snatch
1-1-1-1-1-1-1-1

WOD
3x
12 KB snatch Right arm
12 KB snatch Left arm
20 push up
25 Double Unders

WOD Tuesday 11/23

CFWU 3x
+ 7 Snatch Balance each round (pause at the bottom)

Skill:
Forward roll & Log roll

WOD
21-18-15
Ground to Over head - any way possible
Med ball clean
sit ups

WOD Monday 11-22

CFWU 3x
+ 5 HSUP each round
Strength:
Jerk 3-3-3-3-3

WOD
AMRAP 15

10 Front Squats
25 Wall ball shots

Team WOD Saturday 11/20

Attention CLF Members! 
We will only have 1 class at 9 a.m. today due to the gymnastics seminar from 10 a.m. to 2 p.m.!   See you then!!!

Warm up

Team WOD

In teams of 2 equally matched partners and one KB

complete 3 rounds of:

80 1 arm deadlifts
60 Swings
50 sit ups
40 snatches


*KB can not be set down - each drop is a 10 burpee penalty

WOD Friday 11/19

Friday
 COACH LED WARM-UP

10 mins work on shoulder mobility

WOD


AMRAP in 5 minutes of:

4 Deadlifts 
8 Burpees
12 Kettlebell swings 

Repeat for 3 rounds with 1:30 rest in between rounds.

Compare times to 1/3/10

WOD Thursday 11/18

WarmUp
CFWU 2x

Skill - Power clean and split jerk
3 sets of
8 to 10 reps at ~ 30 - 50% of 1 rm
*for form, not weight

WOD

Three rounds for time of:


100 foot Walking lunge with 45/25lb plate held overhead
15 Box jump, 24/18 inch box
10 Wallball shots, 20 pound ball
5 Handstand push-ups

WOD Wednesday 11/17

Warm up
3x
20 Double unders
10 Pass throughs
10 ring dips
10 thrusters, pvc/#33/#45

Skill 10 mins
Work your 1 arm hand stand holds!!
if you dont have this yet practice. If you already have this, work on hand stands, without the wall.

WOD

Run 250m
50 squats
40 sit ups
30 push ups

run 250m
40 squats
30 sit ups
20 push ups

run 250
30 squats
20 sit ups
10 pushups

WOD Tuesday 11/16

Warm up

CFWU 2x
Burgener warm up

After 3 short months, its already time to reassess th3 5/3/1 Strength Program we have been doing!

WOD
CrossFit total

Squat
Press
Dead
Clean

Compare loads to 8/23/10

WOD Monday 11/15

The handstand challenge is still on for the month of November. Work with your coach to achieve your goal!
---
Warm Up
CLWU 2x - No pull ups
run 400m

Skill -
10 mins of work on Turkish get up



WOD
"Fran"

21-15-9
Thrusters #95
Pull ups

Saturday Team WOD

Warm up

WOD

In teams of 4, with everyone working together, move all of the equipment from within your designated square to your other designated square. You must STAY TOGETHER and move AS  A TEAM!

Each time you return to get more equipment, all team member owe 4 burpees.

400m Team Relay: , one person runs at a time, onece all team members have finished the sprint, return all items to thier original location  AS A TEAM.

Time stops When ALL equipment has been returned to it's original location.

WOD Friday 11/13

Warm Up
CL Warm up 2x
+ 20 Snatch Balance (as many sets as necessary)

Skill - Cleans
40% x 5
50% x 5
60% x 5

WOD

15 KB Swings
250m Row
- 4x-
then finish WOD w/ 60 push ups

WOD Thursday 11/12

A deep, sincere  Thank You to all our Veterans.

Warm up

CL Warm up 2x

+ 3 hand stand holds max time
or
max HSPU

Strength: Press
40% x 5
50% x 5
60% x 5

WOD  - Today only, you have two options, the programed WOD:
AMRAP 15
7 Sumo Deadlift (not high-pull) #115/155
10 wall balls
20 Double unders ( or 20 tuck jumps - no single skips)

-OR-

In honor of out heros, any Hero WOD you choose http://www.crossfit.com/cf-info/faq.html#WOD0

CrossFit Football WOD Thursday

Warm up

3x CFWU- No Pull-ups

Strength: Press
40% x 5
50% x 5
60% x 5+ Max Rep

Strength: Cleans
40% x 5
50% x 5
60% x 5+ Max Rep

For Time: 12-9-6
12 DB Thrusters
Sprint ½ Gasser
12 Pull-ups
9 DB Thrusters

Sprint Full Gasser
9 Pull-ups
6 DB Thrusters
Sprint 1 ½ Gasser
6 Pull-ups

What is a Gasser?

Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters.

What is a 1/2 Gasser?

Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards or 96 meters.

CF Football WOD Wednesday

Wednesday- 11/10/10

Warm up
2x 400M Run
5 Spidermans
5 Inch Worms
10 Lunges
10 Squat Jumps
Strength: Squat
De-loading Week
40% x 5
50% x 5
60% x 5+ Max Rep

WOD

As many rounds as possible in 15 minutes:
5 Reps Floor to Locked Overhead (anyway possible)
- 75% of 1 Rep Max OH press
10 Push Ups
15 Sit-ups

WOD Wednesday 11/10

Warm Up - 3x
10 Back ext
10 GHD
10 Pass Through
20 lunges

WOD

AMRAP 15

12 Push Press - 60% of 1RM
12 Front squat - same weight
6 Burpees

Spend the rest of the day on Active Recovery, Mobility, Flexibility, Stretching

WOD Tueday 11/9

Warm up
CLCF 1x
3 sets of:
10 hang power snatch
10 hang squat snatch
10 snatch balance
use PVC then progress to empty bar/low weight



Strength: Deadlift
40% x 5
50% x 5
60% x 5

WOD

10 Rounds of
8 Pull ups
8 ring dips

WOD Monday 11/8

Warm up

CLCF warm up 2x
+ 15 split jerks w/ PVC & 15 w/ empty bar


Strength: Squat
Deloading week -
40% x 5
50% x 5
60% x 5

WOD

 "CC Flyers" Benchmark Workout


3 Rounds for Time
400m Run
21 Box Jumps (24")
12 Overhead Squats (95/65)

- cut off 15 mins-

This WOD is repeated every 3 months at CrossFit Central. It is a great way to measure improvement and growth based on faster times, increased box height, and increased OH Squat weight.


Coach Carey Kepler says that the name "CC Flyers" comes from the fact that this is a fast paced workout and that CrossFit Central clients "fly" through it!

Football Saturday WOD

Saturday- 11/6/10

Warm-up
Row 750M
CFWU 2x
Complete HSPU instead of Push-ups
Strength: Squats
75% x 3
85% x 3
95% x 3+ Max Rep
For time:

21 Kettlebell Swings
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings
15 Knees to Elbows
15 Double Unders

TEAM WOD Saturday

Warm up

- because of rain complications, we are going to try this WOD again:

team of 2, complete:


400m KB farmers walk carry.
while #1 runs 400m #2 farmers walks as far as possible, #1 takes over the Farmers walk while #2 runs 400m and then takes over where #1 left off with the farmers walk, keep going till the 400m farmers walk is complete.

after 400m FW is done, complete 50 pullups, 75 sit ups, 100 push ups, 150 squats, 200 double-unders. Only 1 person works at a time.

for time

WOD Friday 11/5

Warm up
CFWU 2x - no pull ups
row or run 500m

Strength: Cleans
75% x 5

85% x 3
95% x 1+

 
WOD
AMRAP 15
3 HSPU
5 Pull ups
7 K to E

CF Football WOD Thursday

Thursday- 11/4/10

Warm up
3x CFWU

Strength: Press
75% x 3
85% x 3
95% x 3+ Max Rep

Strength: Cleans
75% x 3
85% x 3
95% x 3+ Max Rep

In-Season
Complete 3 rounds for time of:

15 DB Thrusters
15 Ball Slams
15 Burpees
15 Double Unders

Off-Season
On the Minute:
Perform 2 Power Snatches & 4 burpees for 12 minutes.

WOD Thursday 11/4

Warm up 3x
10 ring dips
2 rope climbs
5 good mornings
5 inchworms
10 pass throughs

Strength: squats

75% x 5

85% x 3
95% x 1+

WOD
21-15-9
Deadlift 75% of 1RM
squat hops
sit ups

CF Football WOD Wednesday

Warm up- 400M run
2x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Deadlift
75% x 3
85% x 3
95% x 3+ Max Rep

In-Season
Complete 10 rounds:
Sprint 50 yards
*Rest 30 secs between rounds

Post fastest times

Off-Season
Complete 6 rounds:
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest 90 seconds between rounds.

WOD Wed. 11/3

Warm up
CFWU 1x
+ 3 hand stand holds (with or w/out wall)


WOD
Row 250m
Run 250m
rest 1 minute

4x

** Spend the rest of the day on active recovery, rolling out, stretching**

WOD Tuesday 11/2

Warm up 3x

10 Rig dips
10 lunges
10 back ext
10 pass throughs
25 double unders


Strength: Press
75% x 5
85% x 3
95% x 1+

WOD
5 Rounds
 

200m run

5 thrusters

10 burpees

WOD Monday 11/1

Attention CLF Members!  This evening Dutch Lowy will be at our box to help us refine the Olympic lifts!  So in lieu of the 7:15 p.m. and 8:15 p.m. classes, we welcome all to come learn from one of the greatest crossfitters during that time!  He will begin at 7 p.m.!  We will stil have the 4:15 p.m., 5:15 p.m and 6:15 p.m. classes however during the 6:15 p.m. class we will need to be ready to start the seminar promptly at 7 p.m. so make sure you are on time!  Thanks for your cooperation and we hope to see everyone there!!!  This is free for all!!!

CFWU 3x - no pull ups

+ 10 pistols each round

Strength - Deadlift

75% x 5

85% x 3

95% x 1+

WOD

10-9-8-7-6-5-4-3-2-1-

Power clean (~75% of 1 RM)

pull up

CrossFit Football WOD

Warm-up
Row 750M
CFWU 2x
Complete HSPU instead of Push-ups

Strength: Squats
70% x 3
80% x 3
90% x 3+ Max Rep

Complete 6 rounds:
1/2 Gasser
15 Push Ups


*Rest 30 seconds in between rounds.
Post times to comments.


After the WOD is Complete. Take as much time as you need to recover.
400M Farmers Carry

saturday team wod

Team WOD

 

2 minute total handstand hold "buy in" - one person on wall at a time.

 

-then-

 

100 Pull-ups

100 GHD's
100 DB Thrusters

200 Broad Jumps

 

Post notes and time to comments.

WOD Friday 10/29

Warm Up

CFWU 3x

Skill - Pistols

Strength:
Cleans
70% x 3
80% x 3
90% x 3+

WOD
Tabata

-Double unders
-ring dips
-sprints (10m)
- v-ups

post lowest # per movement

CrossFit Football WOD Thursday 10/28

Thursday- 10/28/10


Warm up
Row 500M
2x
10 Lunges
10 Squats
10 True push-ups

Strength: Press
70% x 3
80% x 3
90% x 3+ Max Rep

Strength: Cleans
70% x 3
80% x 3
90% x 3+ Max Rep

In-Season
As many rounds as possible in 12 minutes:
3 Handstand Push Ups
5 Pull Ups
7 Knees to Elbows
Post times to comments.

Off-Season
Religion
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"

WOD Thursday 10/28



CFWU



Happy 30th, Coach Corey!



2x

row 500m

Strength

Press

70% x3

80% x3

90% x3+

WOD - dirty thirty

30 KB swings
30 burpees
30 med ball cleans
30 push ups
30 lunges w/ KB
row 30 calories


for time!

CrossFit Football WOD Wednesday 10/27

Wednesday- 10/27/10

Warm up- 400M run
2x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Deadlift
70% x 3
80% x 3
90% x 3+ Max Rep
In-Season / Off-Season
For Time
15, 10, 5 reps of:
Bench Press @ 65% of 1 RM
Ring Dips
Pull Ups

Wednesday 10/27

Warm Up
10 each - 3x
Lunges
GHD sit ups
Spiderman
Inch worms
box jumps

WOD

400m Row
max pull ups unbroken or 25, which ever is more

3 rounds
post time and pull ups
*** Spend the rest of the day on Active Recovery, mobility, roll out & stretch***

WOD Tuesday 10/26

Warm up
CFWU 2x
run 400

Skill - Double unders - 5 mins

Strength: Deadlift
70% x 3
80% x 3
90% x 3+

WOD

25 Overhead squats
25 toe to bar

2x

WOD Monday 10/25

Warm Up

CFWU 3x

Strength - Squats
70% x 3
80% x 3
90% x 3+

WOD
4 Rounds

250m run
6 Hang power squat cleans (65% or 1 RM)
7 burpees

WOD saturday 10/23

warm up
---

team of 2, complete:

400m KB farmers walk carry.

while #1 runs 400m #2 farmers walks as far as possible, #1 takes over the Farmers walk while #2 runs 400m and then takes over where #1 left off with the farmers walk.

after 400m FW is done complete 100 push ups, 150 squats, 200 double unders

for time

WOD Friday 10/22

Warm up
Row 500
2 x
10 lunges
10 squats
10 parallette push ups

Strength: Cleans

65% x 5
75% x 5
85% x 5

WOD
NOT FOR TIME
4 rounds

5 turkish get ups (each arm)
10 windshield wipers (floor or bar)
7 HSPU
2 rope climbs
10 KB snatch (each arm)

CF Football WOD Thursday

Thursday- 10/21/10


Warm up
2X 400M Run
CFWU
Strength: Press
65% x 5
75% x 5
85% x 5+

Strength: Cleans
65% x 5
75% x 5
85% x 5+

In-Season/ Off-Season
For time:
Complete 10 rounds of:
Sprint 50 yard

*Rest 30 seconds between sprints

WOD Thursday 10/21

Warm up
CFWU 2x

Strength - Press
Add #5 to your previous 1 RM

65% x 5
75% x 5
85% x 5

WOD

15 Front Squats
30 pull ups
12 front squats
20 pull ups
9 front squats
10 pull ups

for time

CrossFit Football WOD Wednesday

Wednesday- 10/20/10


Warm up
3x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strenght: Deadlift
Again New Cycle of 5/3/1
Add 5 lbs to your 1 RM for the press and clean and 10 lbs to your squat and deadlifts.
65% x 5
75% x 5
85% x 5+ Max Rep

In-Season / Off-Season
As many rounds as possible in 15 minutes:
10 Ring Rows
10 True Push Ups
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

WOD Wednesday 10/20

Warm up

Run 400

CFWU 2x

Skills:

double unders - 5 mins

ring pull ups & ring dips - 5 mins

Benchmark WOD

30 Wallball #20/14

300m row

30 Box Jump

30 KB #24/16kg

30 DB press/jerk #45/25

30 DL 225/135 (previously #95)

WOD Tuesday 10/19

Warm up 3x
10 ring dips
10 lunges
10 back ext
10 pistols


Strength: Squat
add #10 to previous 1RM

65% x 5
75% x 5
85% x 5

WOD - "7000lb Elephant"
Choose any weight you want, clean and jerk, until you reach 7000lbs.

men #7,000, women #6,000

ex: #135 x 52 reps = 7,020; #95 x 74 = 7,030; 65 x 108 = 7,020, etc.

Cap of 115 reps max, scale to 6,000lb, or 5,000lbs accordingly

WOD Monday 10/18

Warmup
CFWU 3x

Strength: Deadlift

We are on a new cycle of 5/3/1!

For your lifts, add five pounds to your 1RM calculations for the press and clean and 10 pounds to your 1RM for the squat and deadlift.

65% x 5
75% x 5

85% x 5

 

WOD

4 Rounds

1 min rest between rounds

20 KB swings

100m sprint

20 DU

100m sprint

record each round

WOD Saturday 10/16

Warm Up

Coaches Choice

WOD:

Teams of 3:

Max reps in 7 mins of:

Front squats #95/65
Hang power snatch #75/55
burpees - jump over PVC

One person works at a time, partition reps however you choose.

CrossFit Football WOD Saturday

Saturday- 10/16/10


Warm-up
Row 750M
2x
15 pull ups, 15 squats, 15 push ups
Strength: OH Press
40% x 5
50% x 5
60% x 5+

Strength: Squats
40% x 5
50% x 5
60% x 5+

Complete 5 rounds for time of:
5 Deadlifts 275 lbs
10 Burpees

WOD Friday 10/15

Warm up

CFWU 3x

+ 20 ring dips

Strength: Cleans

40% x 5

50% x 5

60% x 5

WOD

21-15-9

DB/KB Thrusters (21, 15, 9 total, not each arm)

Deadlift

row for calories

CrossFit Football Thursday 10/14

Warm up
400m run
2x CFWU + 20 HSPU

Strength: Power Cleans
40% x 5
50% x 5
60% x 5+

In-Season/ Off-Season
For time:
10 DB Thrusters 50 lbs
Sprint 50 yds
Rest 30 seconds
15 Push Jerks 155 lbs
Sprint 50 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 50 yds
Rest 30 seconds
25 Ball Slams
Sprint 50 yds

WOD Thursday 10/14

Warm up
Coaches choice

Strength: Press
Dealoading week
40% x 5
50% x 5
60% x 5

WOD

"Helen"

3 rounds of
400m run
21 KB swings
12 pull ups

CF Football WOD 10/13

Wednesday- 10/13/10

Warm up
3x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Dead Lifts
De-Loading Week
40%x5
50%x5
60%x5+

In-Season
Complete 4 rounds for time:
Max Rep Supine Ring Pull Ups
21 Double Unders

Off-Season
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams

*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.

*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball. Sprint back 20 yards to original starting position and repeat.

WOD Wednesday 10/13

Warm up

3x

10 ring dips

10 Pass throughs

10 lunges

10 "spiderman"

5 "inchworms"

Strength

WOD

3 - 5 rounds for quality of:

5 skin the cats
5/5 heavy DB/KB step ups (20″/14″)
5 glute ham negatives
5 ring dips (scale using band or add weight if necessary)
1 max L-Sit
1 max handstand hold

WOD Tuesday 10/12

Warmup
400m run
CFWU 2x
+ 20 hspu

Strength: Squats
Deloading Week

40% x 5

50% x 5

60% x 5

WOD

As many reps as possible:

3:00 Wall Balls, 20/14

Rest 3:00

3:00 Toes to Bar

Rest 3:00

3:00 Sumo Deadlift High Pulls, 95/65

Rest 3:00

3:00 KB Swings, 70/53

Rest 3:00

3:00 Push Press, 95/65

WOD Monday 10/11

Warm up
row 500m
3x
10 squat hops
5 burpees
10 back ext
10 ghd's

Strength: deadlift

40% x 5

50% x 5

60% x 5

AMRAP 15

20 Pull-ups

30 Push-ups
40 Sit-ups
50 Squats

Saturday Team WOD

With a team of 2:
Partner A completes as many reps as possible while Partner B Holds an Isometric squat.

If Partner B raises up from the squat or sacrifices depth then the Partner A and B switch.

Now Partner B will be performing the exercise listed as partner A holds the squat.


Exercise -
60 Thrusters (95/65#)
60 KB Swing (53/35#)
60 Pullups

Then

Partner A completes as many reps as possible while Partner B Holds an Isometric back plank. If Partner B hips fall below a rigid plank position then Partner A and B switch. Now Partner B will be performing the exercise listed as partner A holds the plank.

Exercise-
80 Wall- Balls (20/14#)
150 Sit-ups

Last
Partner A completes as many reps as possible while Partner B runs 250M .
Upon Partner B return Partner A will now take off for a 250M and B will perform the exercise. Rotate as needed until all repetitions are accomplished

100 Burpee box jumps

FOR time

WOD Friday 10/8

Warmup
run 400m
row 400m
then 2x
5 inchworms
5 spiderman
5 sampson stretch
Strength:
press

75% x 5
85% x 3
95% x 1+

WOD

Tabata

Pull ups
KB swings #24/35
box jumps 18/24''
Knees to elbows

WOD Thursday 10/7

Warm up:
CFWU 2x

Strength:
Squats
75% x 5
85% x 3
95% x 1 +

WOD - from the Texas Throwdown

5 Rounds

9 Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Push Press/Push Jerk (155/105)

WOD Wednesday 10/6

Warm up 3x
15 push up
15 pull ups
15 Squats
15 pass thru's

Skill: plank with weight - 3x
Once in the plank position have coach add weight and hold for max time.


WOD:
Three rounds for time of:


Run 800 meters
*50 Back Extensions* (ab mat)
50 Sit-ups

* Scale accordingly, dont over-do these if you have not been working them during the warmup on a regular basis.

WOD Tuesday 10/5

Warm Up
Row 500
2x
10  OHS

10 Ring dips

10 HSPU

10 push ups

Skill: Snatch Balance ~40-50% of 1 RM

3 sets of 8 to 10 reps

Strength: cleans

75% x 5

85 % x 3

95 % x 1+

WOD

"Jackie"
1000m Row

50 Thrusters #45

30 Pull ups

WOD Monday 10/4

Warm Up
CFWU 3x
Strength:  Deadlift
75% x 5
85 % x 3
95 % x 1+

WOD

4 Rounds

20 Wall ball #20/14

100' walk lunges

3 Rope climbs

FOOTBALL WOD Sunday 10/3

Sunday Open Gym- For Fire Breathers Only- 10/3/10


Warm-up

800M Run
1x CF Warm-up

WOD
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Dead lift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF F

FOOTBALL WOD Saturday 10/2

Warm-up
2x
20 Double Unders (3x Regular Skips)
10- Ring Push-ups
10- Ring Rows
10- Box Jumps
10- Sit-ups
10- Back Extensions

Strength 5/3/1
Power Clean
70% x 3
80% x 3
90% x 3+ (Max Reps)

Squats
70% x 3
80% x 3
90% x 3+ (Max Reps)

In-Season
3 rounds for time:
1 Full Gasser
Max Rep Pull Ups
Post times and total pull ups to comments.

Off-Season
Complete 3 rounds for total reps:
Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds
*To score workout if you can complete the full gasser in the 45 seconds count 2 reps. If you can not complete full gasser in 45 seconds or opt to only complete 1/2 gasser count 1 rep.

Saturday Team WOD

Warm up - coaches choice - 10 minutes


team of 4
AMRAP 20 mins + 1 minute (see bottom)

#1 - 250m run
#2 - thrusters #75/45
#3 - KB snatch #53/35
#4 - med ball "squat" cleans #20/14 - aka med ball cleans ;)

while #1 is running, each team member counts reps. When #1 goes to #2, he will continue where they left off. Ex: #2 got 18 thrusters, so the next rep is 19. #3 tells the count to the person coming from the #2 position... etc, etc.
keep continous count for all thrusters, KB's and Med ball cleans. Count and total all reps for score.

bonus points, but NOT optional
Rest exactly 1 min.
then, all team members complete as many air squats as possible in 60 seconds; to be added to the total reps!
add total of all squats to score for final total score

WOD Friday 10/1

Warm up
coaches choice

Strength:
Cleans

70% x 3
80% x 3

90% x 3+

WOD

21-18-15-12-9-6-3

KB #54/35
Box jumps  - 20/ 16''

FOOTBALL WOD 9/30

Warm-up
3x+ 40 yard run
Inchworm,
High Knees
Butt Kicks
Lunges

Strength 5/3/1
Dead Lift

70% x 3
80% x 3
90% x 3+ (Max Reps)

In-Season/ Off-Season

Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds

Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete

*rest 60 seconds between rounds

*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.

WOD Thursday 9/30

Warm up

CFWU

Skill -
5 mins of turkish getup
5 mins or approx 20 of each whatever is greater
knees to elbow, toes to bar, v-ups, hollows

WOD
Complete in as few sets as possible:


95/75 pound Overhead squat, 75 reps

**5 burpee penality each time you set down the bar (max 50)

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
**To be completed at the end of wod.