WOD Saturday 10/16

Warm Up

Coaches Choice

WOD:

Teams of 3:

Max reps in 7 mins of:

Front squats #95/65
Hang power snatch #75/55
burpees - jump over PVC

One person works at a time, partition reps however you choose.

CrossFit Football WOD Saturday

Saturday- 10/16/10


Warm-up
Row 750M
2x
15 pull ups, 15 squats, 15 push ups
Strength: OH Press
40% x 5
50% x 5
60% x 5+

Strength: Squats
40% x 5
50% x 5
60% x 5+

Complete 5 rounds for time of:
5 Deadlifts 275 lbs
10 Burpees

WOD Friday 10/15

Warm up

CFWU 3x

+ 20 ring dips

Strength: Cleans

40% x 5

50% x 5

60% x 5

WOD

21-15-9

DB/KB Thrusters (21, 15, 9 total, not each arm)

Deadlift

row for calories

CrossFit Football Thursday 10/14

Warm up
400m run
2x CFWU + 20 HSPU

Strength: Power Cleans
40% x 5
50% x 5
60% x 5+

In-Season/ Off-Season
For time:
10 DB Thrusters 50 lbs
Sprint 50 yds
Rest 30 seconds
15 Push Jerks 155 lbs
Sprint 50 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 50 yds
Rest 30 seconds
25 Ball Slams
Sprint 50 yds

WOD Thursday 10/14

Warm up
Coaches choice

Strength: Press
Dealoading week
40% x 5
50% x 5
60% x 5

WOD

"Helen"

3 rounds of
400m run
21 KB swings
12 pull ups

CF Football WOD 10/13

Wednesday- 10/13/10

Warm up
3x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Dead Lifts
De-Loading Week
40%x5
50%x5
60%x5+

In-Season
Complete 4 rounds for time:
Max Rep Supine Ring Pull Ups
21 Double Unders

Off-Season
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams

*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.

*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball. Sprint back 20 yards to original starting position and repeat.

WOD Wednesday 10/13

Warm up

3x

10 ring dips

10 Pass throughs

10 lunges

10 "spiderman"

5 "inchworms"

Strength

WOD

3 - 5 rounds for quality of:

5 skin the cats
5/5 heavy DB/KB step ups (20″/14″)
5 glute ham negatives
5 ring dips (scale using band or add weight if necessary)
1 max L-Sit
1 max handstand hold

WOD Tuesday 10/12

Warmup
400m run
CFWU 2x
+ 20 hspu

Strength: Squats
Deloading Week

40% x 5

50% x 5

60% x 5

WOD

As many reps as possible:

3:00 Wall Balls, 20/14

Rest 3:00

3:00 Toes to Bar

Rest 3:00

3:00 Sumo Deadlift High Pulls, 95/65

Rest 3:00

3:00 KB Swings, 70/53

Rest 3:00

3:00 Push Press, 95/65

WOD Monday 10/11

Warm up
row 500m
3x
10 squat hops
5 burpees
10 back ext
10 ghd's

Strength: deadlift

40% x 5

50% x 5

60% x 5

AMRAP 15

20 Pull-ups

30 Push-ups
40 Sit-ups
50 Squats