Endurance Class!

Attention!

There will be another filiming for running on Sunday, August 8th at 1 p.m. during open gym time as well as an endurance WOD at 2 p.m.!  If you're looking for some better running techniques come and join Coach Ryan as he teaches you the proper wat to run!  For questions you may contact him at 817-228-1102.  See you then!!!

Team WOD Saturday 8-7-10

Warm up

Team of 4, with 1 person at each station

AMRAP 5 mins - rest 2 mins

for 3 rounds

Run 250m
Sumo Deadlift High Pull #65/45
Pull ups
Thrusters #45/33

Do as many repetitions as possible while 1 person runs. Runner goes to SDLHP, who goes to Pull ups... etc. Keep a continuous count for each round of total SDLHP, Pull ups, Thrusters completed on each of the 3 rounds

WOD Friday 8-6-10

Warm up
CFWU 3x

Strength:

Front Squats - 3-3-3-3-3

WOD

40-30-20-10

Push press #75/45

KB Swings #54/35

CrossFit Football WOD - Thursday 8/5/10

Warm-up 4x for each+ 40 yard Jog after each


Inchworm
High Knees
Butt Kicks
Lunges
Strength / Skill:
OH Press- 5,5,5,5,5
Back Squat- 5,5,5,5,5
WOD- Post Fastest Time

Full Gasser- 4 Rounds

Rest 1 Minute between Runs

***Burpee Penalty 1 rep for every second time is slower then the fastest round

WOD Thursday 8-5-10

Warm Up


Strength: Snatch Balance
warm up: 8,6,4 then
3x3

WOD
6 rounds for time of:

Rope climb 3/2 (6/4 from the ground to standing then back down if you can not climb the rope yet)
5 Box jump burpees
12 push ups -chest to ground, lock out at the top

WOD Wednesday 8-4-10

Warm up
CFWU 2x
row 250
run 250

Skill -or- Strength:

Work your weakness (your 'gorilla')!

pick something (other than snatch balace) either skill or strength and work on it. DO NOT pick something you are already good at!

WOD
Jerrys Bench Mark

Some of you have never done this, others haven't done it since you very first started, so we are going to see how far everyone has come!

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

CrossFit Football - WOD Tuesday 8/3/10

  Warm-up
3 x CFWU
Strength:
Jump Ropes- 100
Work on Double Unders- 10 Min

Team WOD- DB Quarter Gone Bad-
5 Rounds for Total Reps of:

DB Thrusters 50lbs- 15 Seconds
Rest 45 Seconds
50lb weighted pull-ups- 15 Seconds
Rest 45 Seconds
Burpees- 15 Seconds
Rest 45 Seconds
Post Total Reps

WOD Tuesday 8-3-10

Warm up - 3x
10 GHD sit ups
10 back extensions
10 lunges
200m run

Strength - Push Press
5x5

WOD

Row 800m
Rest 1:30

4 Rounds for time

try to keep each round within 10 seconds of the first

WOD Monday 8-2-10

Warm up
CFWU 3x

Skill:
Pull ups - work the Kipp, the butterfly, weighted pull ups or work on moving to a new color band


WOD
AMRAP 12 mins

7 Deadlift #275/155
14 pistols
21 double unders