CrossFit Football 9/11/10

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

75% x 5
85% x 3
95% x 1+ (Max Reps)

Squats
75% x 5
85% x 3
95% x 1+ (Max Reps)

WOD

In-Season

Complete 2 Rounds for Time:
5 Push-ups
Sprint 100 yards
10 Push-ups
Sprint 80 yards
15 Push-ups
Sprint 60 yards
20 Push-ups
Sprint 40 Yards
***Rest 45 seconds between rounds
Off- Season- County Line Fitness Team WOD

Saturday Team WOD

warm up
---

Teams of 2, for max reps:
P1 and P2

P1 - Row 250m
P2 - KB swings #54/35
switch partners and keep a continuous count of total reps on KB

P1 - run 250m
P2 - Squats
switch partners (KB swings plus reps on squats)

P1 - 25 burpees
P2 - Wall ball shots (add wall ball shots to the total amount from previous)

switch partners, etc

WOD Friday 9/10/10

***Just a reminder that on Friday EVENINGS we have 2 class times....the first one beginning at 5:15 p.m. and the last one beginning at 6:15 p.m.!  All other times for the morning are as is!  See you then!!!***

Warm up
CFWU 3x

Strength
Deadlift

75% x 5
85% x 3

95% x 1+

WOD

AMRAP 20

12 Thrusters #65/45
10 Pull ups

CrossFit Football Thursday 9/9/10

Warm-up
3x+ 40 yard run
Inchworm,
High Knees
Butt Kicks
Lunges

Strength 5/3/1
OH Press
75% x 5
85% x 3
95% x 1+ (Max Reps)

In-Season / Off-Season
As many rounds as possible in 12 minutes:
10 KB Swings 2 Pood
40 Yard Sprint

WOD Thursday 9/9/10

Warm up - 3x
5 inch worms
12 squat hops
12 KB swings

Strength:
Cleans

75% x 5

85% x 3

95% x 1+

WOD
AMRAP 20

12 Power snatch #65/45
10 pushups

CrossFit Football 9/8 - NO CLASS TODAY

Wednesday- 9/8/2010- No Class Today


Warm-up
750M Row
2x CFWU

Strength 5/3/1
Power Cleans
75% x 5
85% x 3
95% x 1+ (Max Reps)

In-Season / Off-Season
As many rounds as possible in 15 minutes:
3 Hand Stand Push-ups
5 Pull-ups
7 Knees to Elbows

WOD Wed. 9/8/10

Warm up
 Row 500m
3x
10 lunges
10 GHD
10 Back ext
10 pull ups

Strength: Make up day

Skill 10 mins:
Double unders & hand stand push ups or Hand stand holds

WOD
5 rounds

400m Run
12 Thrusters #115/75

WOD Tuesday 9/7

*New Class times starting today!  The only change to the morning class schedule is the omittance of the 10 a.m. class and the evening classes will now begin at 5:15 p.m, 6:15 p.m. and 7:15 p.m!  Excited to see everyone there! 

Warm up
MICF 3x

Strength:
Squat & Press

75% x 5
85% x 3
95% x 1+

WOD
5 rounds

400m Run
12 Deadlifts #225/135

SPECIAL LABOR DAY TEAM WOD CLASSES!!!

IN HONOR OF LABOR DAY WE'D LIKE TO DO SOMETHING FUN, YET HONOR THE WORD 'LABOR'!  So therefore, we are going to work!  But as always, it will be fun work!!!  There will be 3 special TEAM WODS for you to choose from and join in on a team!  If you come on Saturdays you've experienced working with a team and it's great to have such encouragement from your partners!!!  So with that said, here are the special class times!!! 

Monday, September 6th Labor Day Hours:

8:30 a.m.
11:30 a.m.
5:30 p.m.

See you then!!!!!
*these class times are in lieu of the normal class hours*

Monday Team WOD

Just a reminder that the classes will either be at 8:30 a.m., 11:30 a.m. OR 5:30 p.m.!  See you then!!!

As a team of 3, with only 1 person working, broken down any way you choose, complete:


Fran - 21-15-9

Thrusters #95/65
Pull ups *Chest to bar *

Then

Helen - 21-15-9

Kb swings #54/35
Pull ups - regular
Run 400m (run as team)
Then
75 reps ground to over head #95

FOR TIME

CrossFit Football WOD Sunday

Sunday Open Gym- For Fire Breathers Only- 9/5/10


Warm-up
750M Row
1x CF Warm-up
Strength and Skill

Back Squat
70% x 3
80% x 3
90% x 3+ (Max Reps)
Ring Pull Ups 15x3 (chest to hands)



WOD
In-Season/Off-Season
For time:
Sprint 1/2 Gasser
20 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
15 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
10 Dumbbell Hang Cleans 50 lbs
Sprint 1/2 Gasser
5 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser