WOD saturday 10/23

warm up
---

team of 2, complete:

400m KB farmers walk carry.

while #1 runs 400m #2 farmers walks as far as possible, #1 takes over the Farmers walk while #2 runs 400m and then takes over where #1 left off with the farmers walk.

after 400m FW is done complete 100 push ups, 150 squats, 200 double unders

for time

WOD Friday 10/22

Warm up
Row 500
2 x
10 lunges
10 squats
10 parallette push ups

Strength: Cleans

65% x 5
75% x 5
85% x 5

WOD
NOT FOR TIME
4 rounds

5 turkish get ups (each arm)
10 windshield wipers (floor or bar)
7 HSPU
2 rope climbs
10 KB snatch (each arm)

CF Football WOD Thursday

Thursday- 10/21/10


Warm up
2X 400M Run
CFWU
Strength: Press
65% x 5
75% x 5
85% x 5+

Strength: Cleans
65% x 5
75% x 5
85% x 5+

In-Season/ Off-Season
For time:
Complete 10 rounds of:
Sprint 50 yard

*Rest 30 seconds between sprints

WOD Thursday 10/21

Warm up
CFWU 2x

Strength - Press
Add #5 to your previous 1 RM

65% x 5
75% x 5
85% x 5

WOD

15 Front Squats
30 pull ups
12 front squats
20 pull ups
9 front squats
10 pull ups

for time

CrossFit Football WOD Wednesday

Wednesday- 10/20/10


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

Strenght: Deadlift
Again New Cycle of 5/3/1
Add 5 lbs to your 1 RM for the press and clean and 10 lbs to your squat and deadlifts.
65% x 5
75% x 5
85% x 5+ Max Rep

In-Season / 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 10/20

Warm up

Run 400

CFWU 2x

Skills:

double unders - 5 mins

ring pull ups & ring dips - 5 mins

Benchmark WOD

30 Wallball #20/14

300m row

30 Box Jump

30 KB #24/16kg

30 DB press/jerk #45/25

30 DL 225/135 (previously #95)

WOD Tuesday 10/19

Warm up 3x
10 ring dips
10 lunges
10 back ext
10 pistols


Strength: Squat
add #10 to previous 1RM

65% x 5
75% x 5
85% x 5

WOD - "7000lb Elephant"
Choose any weight you want, clean and jerk, until you reach 7000lbs.

men #7,000, women #6,000

ex: #135 x 52 reps = 7,020; #95 x 74 = 7,030; 65 x 108 = 7,020, etc.

Cap of 115 reps max, scale to 6,000lb, or 5,000lbs accordingly

WOD Monday 10/18

Warmup
CFWU 3x

Strength: Deadlift

We are on a new cycle of 5/3/1!

For your lifts, add five pounds to your 1RM calculations for the press and clean and 10 pounds to your 1RM for the squat and deadlift.

65% x 5
75% x 5

85% x 5

 

WOD

4 Rounds

1 min rest between rounds

20 KB swings

100m sprint

20 DU

100m sprint

record each round