GSX Texas Throwdown!!!

Right now as we speak, the CLF affiliate team is working hard and having a blast tearing up those WODS at the Texas Throwdown!  It is awesome that we are able to send a team over to participate as they've worked hard to make us proud!  So way to go Amy, Hollie, Corey, Ryan, Joe and Stephen!  Way to represent County Line Fitness!!!  You've made your box proud!  In honor of your hard work, let's all celebrate by doing a WOD today in your own home when you can!  I already got mine in today!  The box doesn't have to be open to get your workout on!  We can't wait to see the pictures and hear the stories!!!  Rock on!  - Coach M

WOD Friday 8/13

CFWU - 3x

Skill: Turkish getup
spend 10 minutes working on form, then slowly increase weight to find max.

WOD

"Nancy"
400m run
10 OverHead Squats #95/65

5 rounds

CrossFit Football WOD - Thursday- 8/12/10

Warm-up

Row 750m

then Burgner Warm up

Strength:

Power Snatch-5,5,5,5,5 (full Squat snatch from the ground)

WOD- Lizzie

12, 9, 6, 3 for reps:

Power Cleans 185 lbs

Ring Dips (Bench Dips)

WOD Thursday 8/12/10

Warm Up 3x
row 150m
10 Ring push ups
10 Ring dips
10 OH squats

Skill: Double Unders

WOD
AMRAP 7 min

7 Deadlifts @ Body weight
7 Burpees

WOD Wednesday 8/11/10

Warm up
CFWU - 3x

Skill: Box jumps
work on getting up! progress to a new box, find your PR!
this skill is an explosive movement, you can not do it at half speed!!


WOD
4 rounds of:

100' walking lunges
50 sit ups

** Spend the rest of the day on Active Recovery, flexibility, mobility.

CrossFit Football WOD - Tuesday 8/10/10

Warm-up 3x
10 Sit ups
10 Back extensions
10 Lunges
200m run

Strength
Squat 3x5 (add 5lbs to last workout)
Press 3x5 (add 5lbs to last workout)

WOD
Complete 5 rounds for time:

7 KB Swings - 2 pood
7 KB SDHP - 2 pood
Sprint 1/2 gasser

WOD Tuedsay 8/10/10

http://www.crossfit.com/cf-info/excercise.html 

Warm up 3x

12 Back ext

12 GHD sit ups
20 DU

200m run

Strength: Over Head Squats

3x3 at 80%

WOD

"Balls of Fury"
AMRAP in 14 mins of :

5 ball slams

7 wall ball shots

10 med ball cleans

(created by Monica T, make sure to thank her for this one!)

WOD Monday 8/9/10

Warm up

CFWU 3x

Strength:
Bench 5-5-5-5-5

WOD

Jacobs Ladder - As far as possible in 12 mins

Start with a #45/33 bar, complete 5 reps of each of the following

-Deadlift

-Cleans

-Front Squat

-Push Press

as quickly as possible, add #10 to the bar and repeat, 5 reps of each movement.
continue adding #10 to the bar until you can not complete the reps, or until the 12 minutes is over!

post total load completed

CrossFit Football WOD - Sunday 8/8/10

Warm-up:
750M Row
2xCFWU
Strength:
Power Cleans- 5,5,5,5,5
Team WOD- AMRAP 10 Minutes

10 Hand Stand Push-ups
10 Ring Rows