CF Football WOD Saturday 12/4

Warm-up
750M Row
Strength- 5/3/1

Cleans
65%- 5
75%- 5
85%- Max Rep

Team Hero WOD- "Michael"- 3 Rounds for time
800M Run
100 Back Ext.
100 Sit-ups

Team WOD Saturday

Warm up

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WOD
Teams of 2, complete:
400m sandbag carry / farmers walk (switch at half way point) sandbag. farmers walk #35/54
150 KB Goblet Squats #35/53 (one person working at a time)
8 Rope Climbs (1 person at a time)
75 Partner deadlift #155/255 (both work together)
8 rope climb
150 KB push press #35/53
400m sandbag carry/ farmers walk (switch at half way point)

WOD Friday 12/3

Warm Up
10 OHS
10 Back ext
10 broad jumps
10 inchworms
10 spider man

Strength:
5-5-5-5-5-5-5 (7)
Push Press

WOD
10-8-6-4-2
pull ups
Burpees
Double unders
Sit ups
Front squats #75/55
Snatches #75/55

CF Football WOD Thursday 12/2

Coach Lead Warm-up
3x
20 Double unders
10 Pass through
10 ring dips
10 thrusters, PVC/#33/#45

Skill
3x5- Thrusters

WOD- 5 Rounds
Run 250M
30 squats
20 sit ups
10 pushups

WOD Thursday 12/2

Warm Up
CFWU 3x
+ 8 Hang Squat Snatch- PVC/ light bar

Strength:
Back Squats
5-5-4-4-3-3

WOD
4 Rounds for Time of:
Row 400
8 Power Cleans ( 65% of 1RM)
Rest 1 minute

WOD Wednesday 12/1

Warm Up

2x CFWU - no pull ups

December 2 minute Challenge!

Each month we are going to have a "2 minute challenge", this month it is Max Double Unders in 2 mins.

Today you will spend some time working on DU and then complete as many double unders in 2 mins as possible. This MUST be DU, no single skips. It is OK if your number is low or even zero. Each day you can work on doubleunders for a few mins improving your skills. Feel free to do your max in 2 mins as much as you want. All through out the month keep track of your max DU's. You have 30 days to try and set the high score or to improve your own score. Even if you start with none you have a whole month to improve!! There will be a prize for whoever has the max DU and whoever has most improved.

Courtesy: beyond the whiteboard

Skill:

Pull ups:

Negatives -10 second holds x 10

Kipping, butterfly, weighted, etc

WOD
150 KB swings

for time

CF Football - Tuesday 11/30

Coach Lead Warm-up
250M row
2x Iron Cross
10- Squats
10- Sit-ups
10- Back-Ext.
10- Push-ups
10- Pull-ups

WOD- CrossFit Total
Squat
Press
Dead Lift
Clean

WOD Tuesday 11/30

Warm Up
run 400
3x
10 Lunges
10 ring dips
10 pass throughs
10 OHS with pvc

Skill:
Hollows
3x

5 second hold x 8

WOD

"300"
25 pull ups
50 deadlifts #135/95
50 Box jumps
50 Windshield wipers #135/95 (must touch toes to both sides for 1 rep)
50 DB/ KB - Clean and Jerks #35/20 (25 per arm)
25 pull ups

windshield wiper demo:

Floor Wiper Demo from Albany CrossFit on Vimeo.

WOD Monday 11/29

Warm up
CFWU + 10 HSPU/ HS Holds

Strength:
Hang Power Cleans 3-3-3-3-3-3-3 (7)

WOD
15 min cap

5x
15 SDLHP
15 Thrusters
#75/55
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This WOD is from AgainFaster and is monthly competition to beat the AgainFast team, if you are the fastest time and beat the team members time you can win sweet swag.