WOD Thursday 8-5-10

Warm Up


Strength: Snatch Balance
warm up: 8,6,4 then
3x3

WOD
6 rounds for time of:

Rope climb 3/2 (6/4 from the ground to standing then back down if you can not climb the rope yet)
5 Box jump burpees
12 push ups -chest to ground, lock out at the top

WOD Wednesday 8-4-10

Warm up
CFWU 2x
row 250
run 250

Skill -or- Strength:

Work your weakness (your 'gorilla')!

pick something (other than snatch balace) either skill or strength and work on it. DO NOT pick something you are already good at!

WOD
Jerrys Bench Mark

Some of you have never done this, others haven't done it since you very first started, so we are going to see how far everyone has come!

*Spend the rest of the day on active recovery, foam rolling, stretching, Mobility, Flexibility.

CrossFit Football - WOD Tuesday 8/3/10

  Warm-up
3 x CFWU
Strength:
Jump Ropes- 100
Work on Double Unders- 10 Min

Team WOD- DB Quarter Gone Bad-
5 Rounds for Total Reps of:

DB Thrusters 50lbs- 15 Seconds
Rest 45 Seconds
50lb weighted pull-ups- 15 Seconds
Rest 45 Seconds
Burpees- 15 Seconds
Rest 45 Seconds
Post Total Reps

WOD Tuesday 8-3-10

Warm up - 3x
10 GHD sit ups
10 back extensions
10 lunges
200m run

Strength - Push Press
5x5

WOD

Row 800m
Rest 1:30

4 Rounds for time

try to keep each round within 10 seconds of the first

WOD Monday 8-2-10

Warm up
CFWU 3x

Skill:
Pull ups - work the Kipp, the butterfly, weighted pull ups or work on moving to a new color band


WOD
AMRAP 12 mins

7 Deadlift #275/155
14 pistols
21 double unders

Team WOD Saturday 7-31-10

Warm up


WOD - Teams of 2
One person works at a time, except on the run/ box jumps

Complete 3 Rounds of:

30 O.H. Squats #75/45 (split between each person any way you choose)
Run 100m & do 7 burpees (run together, 7 burpees each person)
30 Med ball Cleans #20/14
Run 100m & do 7 burpees
30 Push Press #75/45
Run 100m & do 7 burpees

My 'Gorilla'

So we want you to sing your praises of something good that you did each week but I also thought of what weaknesses that we have that we want to improve on...your 'gorilla' so to speak.  It can even be something regarding your overall health such as eating too much sugar, high cholesterol, etc. I know we want to overcome our weaknesses so let's share them so we can encourage each other. So your homework this weekend is to share your success from the week and share your 'gorilla'.  Please participate!