Football Saturday WOD

Saturday- 11/6/10

Warm-up
Row 750M
CFWU 2x
Complete HSPU instead of Push-ups
Strength: Squats
75% x 3
85% x 3
95% x 3+ Max Rep
For time:

21 Kettlebell Swings
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings
15 Knees to Elbows
15 Double Unders

TEAM WOD Saturday

Warm up

- because of rain complications, we are going to try this WOD again:

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, keep going till the 400m farmers walk is complete.

after 400m FW is done, complete 50 pullups, 75 sit ups, 100 push ups, 150 squats, 200 double-unders. Only 1 person works at a time.

for time

WOD Friday 11/5

Warm up
CFWU 2x - no pull ups
row or run 500m

Strength: Cleans
75% x 5

85% x 3
95% x 1+

 
WOD
AMRAP 15
3 HSPU
5 Pull ups
7 K to E

CF Football WOD Thursday

Thursday- 11/4/10

Warm up
3x CFWU

Strength: Press
75% x 3
85% x 3
95% x 3+ Max Rep

Strength: Cleans
75% x 3
85% x 3
95% x 3+ Max Rep

In-Season
Complete 3 rounds for time of:

15 DB Thrusters
15 Ball Slams
15 Burpees
15 Double Unders

Off-Season
On the Minute:
Perform 2 Power Snatches & 4 burpees for 12 minutes.

WOD Thursday 11/4

Warm up 3x
10 ring dips
2 rope climbs
5 good mornings
5 inchworms
10 pass throughs

Strength: squats

75% x 5

85% x 3
95% x 1+

WOD
21-15-9
Deadlift 75% of 1RM
squat hops
sit ups

CF Football WOD Wednesday

Warm up- 400M run
2x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Deadlift
75% x 3
85% x 3
95% x 3+ Max Rep

In-Season
Complete 10 rounds:
Sprint 50 yards
*Rest 30 secs between rounds

Post fastest times

Off-Season
Complete 6 rounds:
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest 90 seconds between rounds.

WOD Wed. 11/3

Warm up
CFWU 1x
+ 3 hand stand holds (with or w/out wall)


WOD
Row 250m
Run 250m
rest 1 minute

4x

** Spend the rest of the day on active recovery, rolling out, stretching**

WOD Tuesday 11/2

Warm up 3x

10 Rig dips
10 lunges
10 back ext
10 pass throughs
25 double unders


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

WOD
5 Rounds
 

200m run

5 thrusters

10 burpees

WOD Monday 11/1

Attention CLF Members!  This evening Dutch Lowy will be at our box to help us refine the Olympic lifts!  So in lieu of the 7:15 p.m. and 8:15 p.m. classes, we welcome all to come learn from one of the greatest crossfitters during that time!  He will begin at 7 p.m.!  We will stil have the 4:15 p.m., 5:15 p.m and 6:15 p.m. classes however during the 6:15 p.m. class we will need to be ready to start the seminar promptly at 7 p.m. so make sure you are on time!  Thanks for your cooperation and we hope to see everyone there!!!  This is free for all!!!

CFWU 3x - no pull ups

+ 10 pistols each round

Strength - Deadlift

75% x 5

85% x 3

95% x 1+

WOD

10-9-8-7-6-5-4-3-2-1-

Power clean (~75% of 1 RM)

pull up

CrossFit Football WOD

Warm-up
Row 750M
CFWU 2x
Complete HSPU instead of Push-ups

Strength: Squats
70% x 3
80% x 3
90% x 3+ Max Rep

Complete 6 rounds:
1/2 Gasser
15 Push Ups


*Rest 30 seconds in between rounds.
Post times to comments.


After the WOD is Complete. Take as much time as you need to recover.
400M Farmers Carry