Team WOD Saturday 7-31-10

Warm up


WOD - Teams of 2
One person works at a time, except on the run/ box jumps

Complete 3 Rounds of:

30 O.H. Squats #75/45 (split between each person any way you choose)
Run 100m & do 7 burpees (run together, 7 burpees each person)
30 Med ball Cleans #20/14
Run 100m & do 7 burpees
30 Push Press #75/45
Run 100m & do 7 burpees

My 'Gorilla'

So we want you to sing your praises of something good that you did each week but I also thought of what weaknesses that we have that we want to improve on...your 'gorilla' so to speak.  It can even be something regarding your overall health such as eating too much sugar, high cholesterol, etc. I know we want to overcome our weaknesses so let's share them so we can encourage each other. So your homework this weekend is to share your success from the week and share your 'gorilla'.  Please participate! 

CLF Weekly Warrior Page-Week of July 25th

It's time to share your awesome moment from this week!!!  Be proud of your crossfit achievements!!!

Attention! Crossfit Endurance Class on Friday!!!

Endurance Coach Ryan will be at the box Friday evening (July 30th) from 4 p.m. until close! (last class begins at 7 p.m.) He will be coaching an endurance WOD!  Come and participate to improve on your running technique so you can run as fast as lightning!!!  (Sorry, no a.m. class) - via Coach Monica

WOD Friday 7/30

Warm Up
CFWU
3x

WOD

"Kelly"

Five Rounds of:

400m Run
30 Box Jumps 24/18''
30 Wall balls #20/14

CrossFit Football WOD - Thursday- 7/28/2010

Warm-up 4x for each+ 40 yard Jog after each Inchworm
High Knees
Butt Kicks
Lunges
Strength:
Dead Lift- 5,5,5,5,5
Team WOD- AMRAP in 10 Minutes:
SDLHP- 2 Pood
Push Press- 135 lb
Box Jumps- 20"
1/2 Gasser
Rest Station

WOD Thursday 7/29

Warm Up
Row 750m
then
Burgner Warm up

Strength:
Snatch - (full Squat snatch from the ground)
5x5

WOD
21-15-9
Sumo Deadlift High Pull #95/65
Hang Squat Cleans #95/65

WOD Wednesday 7-28

Warm up

Skill - Rope climb, hold, horizontal holds, etc

WOD

"Michael"
3x

800m run
50 back extensions
50 sit ups

*Spend the rest of the day on active recovery, foam rolling, stretching, Mobility, Flexibility.

'Hills and Drills' Endurance WOD Wednesday 7-28-10

"Hills and Drills!"

Warm Up:
CFWU x 2
stretching
drills

WOD:
7 rds of hill repeats  (2 minute rest b/w each round)

CrossFit Football WOD -Tuesday- 7/27/2010

Warm-up:
400M Run
2xCFWU
Strength:
Press- 5,5,5,5,5
Squat- 5,5,5,5,5

Team WOD- For Time:
100 Pull-ups each

WOD Tuesday 7/27

Warm up
500m row
CFWU 2x
400m run

Skill - Pistols
30 on each leg
-or-
8 minuets of practice

WOD:

50 Double unders (150 regular skips)
5 pull ups
40 Double unders
10 pull ups
30 Double unders
15 pull ups
20 Double unders
20 pull ups
10 Double Unders
25 pull ups

WOD Monday 7/26

Warm Up
CFWU 3x

Strength - Squats
5,5,3,3,2,2,1


WOD
5x
10 power cleans #135/95
20 push ups
30 sit ups
40 squats