Saturday Team WOD

With a team of 2:
Partner A completes as many reps as possible while Partner B Holds an Isometric squat.

If Partner B raises up from the squat or sacrifices depth then the Partner A and B switch.

Now Partner B will be performing the exercise listed as partner A holds the squat.


Exercise -
60 Thrusters (95/65#)
60 KB Swing (53/35#)
60 Pullups

Then

Partner A completes as many reps as possible while Partner B Holds an Isometric back plank. If Partner B hips fall below a rigid plank position then Partner A and B switch. Now Partner B will be performing the exercise listed as partner A holds the plank.

Exercise-
80 Wall- Balls (20/14#)
150 Sit-ups

Last
Partner A completes as many reps as possible while Partner B runs 250M .
Upon Partner B return Partner A will now take off for a 250M and B will perform the exercise. Rotate as needed until all repetitions are accomplished

100 Burpee box jumps

FOR time

WOD Friday 10/8

Warmup
run 400m
row 400m
then 2x
5 inchworms
5 spiderman
5 sampson stretch
Strength:
press

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

WOD

Tabata

Pull ups
KB swings #24/35
box jumps 18/24''
Knees to elbows

WOD Thursday 10/7

Warm up:
CFWU 2x

Strength:
Squats
75% x 5
85% x 3
95% x 1 +

WOD - from the Texas Throwdown

5 Rounds

9 Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Push Press/Push Jerk (155/105)

WOD Wednesday 10/6

Warm up 3x
15 push up
15 pull ups
15 Squats
15 pass thru's

Skill: plank with weight - 3x
Once in the plank position have coach add weight and hold for max time.


WOD:
Three rounds for time of:


Run 800 meters
*50 Back Extensions* (ab mat)
50 Sit-ups

* Scale accordingly, dont over-do these if you have not been working them during the warmup on a regular basis.

WOD Tuesday 10/5

Warm Up
Row 500
2x
10  OHS

10 Ring dips

10 HSPU

10 push ups

Skill: Snatch Balance ~40-50% of 1 RM

3 sets of 8 to 10 reps

Strength: cleans

75% x 5

85 % x 3

95 % x 1+

WOD

"Jackie"
1000m Row

50 Thrusters #45

30 Pull ups

WOD Monday 10/4

Warm Up
CFWU 3x
Strength:  Deadlift
75% x 5
85 % x 3
95 % x 1+

WOD

4 Rounds

20 Wall ball #20/14

100' walk lunges

3 Rope climbs

FOOTBALL WOD Sunday 10/3

Sunday Open Gym- For Fire Breathers Only- 10/3/10


Warm-up

800M Run
1x CF Warm-up

WOD
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Dead lift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF F