Saturday Team WOD - 8-21-10

Warm up - 5 to 10 mins

WOD
Team of 2:

50 Wall balls 10ft target
50 KB swings #70/53
50 burpees
1500m Row



"The nonviolent approach does not immediately change the heart of the oppressor. It first does something to the hearts and souls of those committed to it. It gives them new self-respect; it calls up resources of strength and courage that they did not know they had. Finally it reaches the opponent and so stirs his conscience that reconciliation becomes a reality." Martin Luther King, Jr. (1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)

"When dealing with similarly enlightened souls it does do exactly that. When confronting the rest of the world this very same strategy turns you into Scooby Snacks." G. Glassman

WATER BOTTLES: Insulated or non-insulated that is the question:

Hello everyone, we need your input!!  Please post your comment.  As most of you know we are not providing cups anymore, so in lieu of that we are preparing to sell customized water bottles.  Here is the question:  Insulated or non-insulated?  The insulated run about $5 MORE, so keep that in mind when voting.  Thank you and we looking forward to responses.  Endurance Coach Ryan T.

Crossfit Endurance WOD on Sunday!

Coach Ryan will be having an endurance class this Sunday, August 22nd at 1 p.m. or 2 p.m. for people who have already been filmed.  If you have yet to be filmed, please call Ryan at 817-228-1102 to set up the filming. Run like the wind!!!

WOD Friday 8-20-10

Warm up
CFWU 2x
Row 500

Skill: L-sits, L- Pull ups, chest to bar pull ups

(approx 4 mins each)

WOD

10 Squat Cleans #135/95
50 sit ups
8 Squat Cleans
40 sit ups
6 Squat Cleans
30 Sit ups
4 Squat Cleans
20 Sit ups
2 Squat Cleans
10 Sit ups

CrossFit Football WOD Thursday 8/17/10

Warm-up
Run 400M
2xCFWU

Strength / Skill - Find your 3 Rep Max with Perfect Form
OH Press- 6,5,4,3,3,3
Back Squat-6,5,4,3,3,3

WOD

Perform 6 rounds of:
10 KB Swings - 2 Pood
15 Toes to Bar
20 Double Unders- 3x Regular Skips

WOD Thursday 8-19-10

Warm Up
CFWU 3x

Strength: Deadlift
5-5-3-3-1

WOD:
20 Shoulder to Overhead (155/105)
40 Lateral Burpees (broad jump forward instead of jumping straight up, for max distance)

WOD Wednesday 8-18-10

Warm Up 3x
10 pull ups
10 squats hops
10 steps walking lungs
200m run

Practice: Snatch Balance 3 x 3 (50 - 60%)

Strength: OH Squat 3 x 5 (75%)

WOD
Complete one pushup and one situp the first minute, two pushups and two situps the second minute, three of each the third minute, and so on, continuing as long as you are able. If you fail to complete the prescribed numbers for one movement during the minute, continue with the other movement as long as possible.

CrossFit Football WOD Tuesday

Warm-up
3x for each+ 40 yard Jog after each
Inchworm
High Knees
Butt Kicks
Lunges
Strength / Skill
Negative Pull Ups 3 +1 Lifted assist x 4
WOD
Complete 10 rounds for time of:
3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups

WOD Tuesday 8-17-10

Warm Up 3x
10 Back Ext
10 GHD Sit ups
10 Pull ups
10 Pass Throughs


Skill: Broad Jump For Distance
8 Minutes

WOD
3 Rounds for time of:
Row 300m
30 KB Swings #54/35
20 pullups
Rest 1:30 between rounds

WOD Monday 8-16-10

Warm up:
Row 500m
CFWU 1x

Practice: 3 x 3 power clean (50%)
Strength: 3 x 3 back squat (80%)

21-18-15-12-9-6-3 reps of:

OH Lunges (45/25)

Double-unders

CrossFit Football WOD - Sunday - 8/15/10

Warm-up
400M Run
2xCFWU- No push-ups

Strength
Squat 3x5 (add 5 lbs)
Bench Press 3x5 (add 5 lbs)
Weighted Step Ups 4x8 (4 ea leg)
Bench 8x3 @ 65% of 1 RM (45 seconds rest)

WOD- Complete 10 rounds for time:

3 Power Snatches @ 75% of 1 RM
5 Handstand Push Ups
7 Ball Slams 40 lbs