Saturday Team WOD

Warm up

WOD

In teams of 4, with everyone working together, move all of the equipment from within your designated square to your other designated square. You must STAY TOGETHER and move AS  A TEAM!

Each time you return to get more equipment, all team member owe 4 burpees.

400m Team Relay: , one person runs at a time, onece all team members have finished the sprint, return all items to thier original location  AS A TEAM.

Time stops When ALL equipment has been returned to it's original location.

WOD Friday 11/13

Warm Up
CL Warm up 2x
+ 20 Snatch Balance (as many sets as necessary)

Skill - Cleans
40% x 5
50% x 5
60% x 5

WOD

15 KB Swings
250m Row
- 4x-
then finish WOD w/ 60 push ups

WOD Thursday 11/12

A deep, sincere  Thank You to all our Veterans.

Warm up

CL Warm up 2x

+ 3 hand stand holds max time
or
max HSPU

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

WOD  - Today only, you have two options, the programed WOD:
AMRAP 15
7 Sumo Deadlift (not high-pull) #115/155
10 wall balls
20 Double unders ( or 20 tuck jumps - no single skips)

-OR-

In honor of out heros, any Hero WOD you choose http://www.crossfit.com/cf-info/faq.html#WOD0

CrossFit Football WOD Thursday

Warm up

3x CFWU- No Pull-ups

Strength: Press
40% x 5
50% x 5
60% x 5+ Max Rep

Strength: Cleans
40% x 5
50% x 5
60% x 5+ Max Rep

For Time: 12-9-6
12 DB Thrusters
Sprint ½ Gasser
12 Pull-ups
9 DB Thrusters

Sprint Full Gasser
9 Pull-ups
6 DB Thrusters
Sprint 1 ½ Gasser
6 Pull-ups

What is a Gasser?

Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters.

What is a 1/2 Gasser?

Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards or 96 meters.

CF Football WOD Wednesday

Wednesday- 11/10/10

Warm up
2x 400M Run
5 Spidermans
5 Inch Worms
10 Lunges
10 Squat Jumps
Strength: Squat
De-loading Week
40% x 5
50% x 5
60% x 5+ Max Rep

WOD

As many rounds as possible in 15 minutes:
5 Reps Floor to Locked Overhead (anyway possible)
- 75% of 1 Rep Max OH press
10 Push Ups
15 Sit-ups

WOD Wednesday 11/10

Warm Up - 3x
10 Back ext
10 GHD
10 Pass Through
20 lunges

WOD

AMRAP 15

12 Push Press - 60% of 1RM
12 Front squat - same weight
6 Burpees

Spend the rest of the day on Active Recovery, Mobility, Flexibility, Stretching

WOD Tueday 11/9

Warm up
CLCF 1x
3 sets of:
10 hang power snatch
10 hang squat snatch
10 snatch balance
use PVC then progress to empty bar/low weight



Strength: Deadlift
40% x 5
50% x 5
60% x 5

WOD

10 Rounds of
8 Pull ups
8 ring dips

WOD Monday 11/8

Warm up

CLCF warm up 2x
+ 15 split jerks w/ PVC & 15 w/ empty bar


Strength: Squat
Deloading week -
40% x 5
50% x 5
60% x 5

WOD

 "CC Flyers" Benchmark Workout


3 Rounds for Time
400m Run
21 Box Jumps (24")
12 Overhead Squats (95/65)

- cut off 15 mins-

This WOD is repeated every 3 months at CrossFit Central. It is a great way to measure improvement and growth based on faster times, increased box height, and increased OH Squat weight.


Coach Carey Kepler says that the name "CC Flyers" comes from the fact that this is a fast paced workout and that CrossFit Central clients "fly" through it!