CrossFit Football WOD Saturday 9/4

Saturday- 9/4/10


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

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

Dead Lift

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

WOD - In-Season
21-15-9
Push Jerk- 135 lbs
Ball Slams- 20 lb
GHD Back Ext

Off- Season- County Line Fitness Team WOD

Saturday Team WOD 9-4

With a team of 2, 1 man and 1 woman and 1 #75 bar complete:
Share reps any way you see fit.
#75 - 30 hang cleans
# 75 - 30 walking lunges
#75 - 30 push press
30 box jumps
30 pull ups
30 ring dips
30 burpees
30 wall ball shots
#75 - 30 hang cleans
# 75 - 30 walking lunges
#75 - 30 push press

WOD Friday 9/3

Warm Up

CFWU
2x
400 run

Skill - 5 mins of:
Hand Stand Push ups/ hand stand holds

Strength:
Press - 3x3

70% x 3

80% x 3

90% x 3+

WOD

 

Row 3K

 

for time

CrossFit Football WOD -NO CLASS TODAY-

Thursday- 9/2/2010
- No CF Football Class-

Warm-up
3x+ 40 yard run
Inchworm,
High Knees
Butt Kicks
Lunges
Strength
OH Squat- Find your 1 rep max
6,5,4,3,2,1

In-Season/ Off-Season
4th Quarter is Ours

Complete 5 rounds for time:
20 yard Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Dead lifts - 315 lbs
10 Burpees

WOD Thursday 9/2

*Yes!  WE ARE having morning classes today beginning at
5 a.m. all the way through 12 p.m., just like every morning!  We will reopen as usual in the afternoon at 5 p.m.!!!  Come get your WOD on!!!!!!!

Warm Up
Row 750
3x
10 pull ups
10 squat hops
10 walking lunges

Strength:
Deadlift - 3x3

70% x 3
80% x 3
90% x 3+

WOD

3 Rounds for time:

10 steps, walking lunges, 155/105 (in the front rack position)
10 Front Squats, 155/105
15 Pushups

CrossFit Football WOD Wednesday 9-1-10

Wednesday- 9/1/2010
Warm-up
750M Row
2x CFWU- No Ring Dips or Push-ups

Strength 5/3/1
Power Cleans
70% x 3
80% x 3
90% x 3+ (Max Reps)
In-Season
As many rounds as possible in 10 minutes:
10 Ring Rows
10 True Push Ups

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 9/1

Warm up
CFWU 3x

Skill - Make up day
Strength - Make up day

WOD

"Cindy"

AMRAP 20mins

5 pull ups
10 push ups
15 squats

WOD Tuesday 8/31

Warm Up
5 Inchworms
5 spider man
10 back ext
10 GHD

Skill - V-ups
3 attempts - hold as long as possible

Strength -

Cleans 3x3

70% x 3

80% x 3

90% x 3+

WOD

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

 

Sumo Deadlift High Pull #75
Push Jerk #75

WOD Monday 8/30

Warm up
CFWU 3x

Skill - 5 min of work on: the Rings
Ring dips/ ring pull ups/ L-sit, static holds, etc

Strength: week 2 of 5/3/1
Squats - 3x3
70% x 3
80% x 3
90% x 3+

WOD
5 rounds

5 DL #275/155
10 burpees

(WOD from the 2008 CrossFit Games)