Warm up
CFWU 3x
Skill - Make up day
Strength - Make up day
WOD
"Cindy"
AMRAP 20mins
5 pull ups
10 push ups
15 squats
Wednesday, September 1, 2010
Tuesday, August 31, 2010
WOD Tuesday 8/31
Warm Up
5 Inchworms
5 spider man
10 back ext
10 GHD
Skill - V-ups
3 attempts - hold as long as possible
Sumo Deadlift High Pull #75
Push Jerk #75
5 Inchworms
5 spider man
10 back ext
10 GHD
Skill - V-ups
3 attempts - hold as long as possible
Strength -
Cleans 3x3
70% x 3
80% x 3
90% x 3+
WOD
21-18-15-12-9-6-3
Push Jerk #75
Monday, August 30, 2010
WOD Monday 8/30
Warm up
CFWU 3x
Skill - 5 min of work on: the Rings
Ring dips/ ring pull ups/ L-sit, static holds, etc
Strength: week 2 of 5/3/1
Squats - 3x3
70% x 3
80% x 3
90% x 3+
WOD
5 rounds
5 DL #275/155
10 burpees
(WOD from the 2008 CrossFit Games)
CFWU 3x
Skill - 5 min of work on: the Rings
Ring dips/ ring pull ups/ L-sit, static holds, etc
Strength: week 2 of 5/3/1
Squats - 3x3
70% x 3
80% x 3
90% x 3+
WOD
5 rounds
5 DL #275/155
10 burpees
(WOD from the 2008 CrossFit Games)
Saturday, August 28, 2010
CrossFit Football WOD Saturday 8-28-10
Warm-up
3 x CFWU
Strength 5/3/1
Bench Press
65% x 5
75% x 5
85% x 5+ (Max Reps)
Squat
65% x 5
75% x 5
85% x 5+ (Max Reps)
WOD - In-Season
Sprint 100 yards
Sprint 80 yards
Sprint 60 yards
Sprint 40 yards
Sprint 20 yards
Sprint 10 yards
Off-Season - Four rounds for total reps of:
One Arm 45 lbs DB Power Snatch RT, 30 seconds
Rest 30 seconds
One Arm 45 lbs DB Power Snatch LT, 30 seconds
Rest 30 seconds
Supine Ring Row, 30 seconds
Rest 30 seconds
Box Jumps, 30 seconds
Rest 30 seconds
3 x CFWU
Strength 5/3/1
Bench Press
65% x 5
75% x 5
85% x 5+ (Max Reps)
Squat
65% x 5
75% x 5
85% x 5+ (Max Reps)
WOD - In-Season
Sprint 100 yards
Sprint 80 yards
Sprint 60 yards
Sprint 40 yards
Sprint 20 yards
Sprint 10 yards
Off-Season - Four rounds for total reps of:
One Arm 45 lbs DB Power Snatch RT, 30 seconds
Rest 30 seconds
One Arm 45 lbs DB Power Snatch LT, 30 seconds
Rest 30 seconds
Supine Ring Row, 30 seconds
Rest 30 seconds
Box Jumps, 30 seconds
Rest 30 seconds
Team WOD Saturday 8-28-10
Team Workout!"
split any way you choose
(teams of 2)
1000m row
20 Squat Cleans, #115/#75
50 Double Unders
20 Ring Dips
20 Push Jerks, #115/#75
-
800m run
10 squat cleans #115/75
40 double unders
10 ring dips
10 push jerks
split any way you choose
(teams of 2)
1000m row
20 Squat Cleans, #115/#75
50 Double Unders
20 Ring Dips
20 Push Jerks, #115/#75
-
800m run
10 squat cleans #115/75
40 double unders
10 ring dips
10 push jerks
Friday, August 27, 2010
WOD Friday 8-27-10
Warm Up 3x
10 Back extensions
10 sit ups
10 chest to bar pull ups
10 hand stand push ups
Strength Deadlift
5/3/1
1st set 65% x 5
2nd set 75% x 5
3rd set 85% x 5+
15 pull-ups Men/10 women
10 Power Cleans #135/ #85
200m Run
10 Back extensions
10 sit ups
10 chest to bar pull ups
10 hand stand push ups
Strength Deadlift
5/3/1
1st set 65% x 5
2nd set 75% x 5
3rd set 85% x 5+WOD
5 Rounds for time:
15 pull-ups Men/10 women
10 Power Cleans #135/ #85
200m Run
Thursday, August 26, 2010
CrossFit Football WOD Thursday 8-26-10
Warm-up
20 Double unders x 3 (3x Regular Skips)
2 x CFWU
Strength 5/3/1
Dead lift
65% x 5
75% x 5
85% x 5+ (Max Reps)
Good Mornings- 10 x 3
Knees to Elbows- 3 x 15 (Rest 1 Min between sets)
In-Season- NO WOD
Coach Led Foam Roll and Stretch
Off Season WOD- Scale as Required
For time:
9 Clean & Jerks
Sprint 1 Gasser
6 Clean & Jerks
Sprint 1/2 Gasser
3 Clean & Jerks
Sprint 1/4 Gasser
*Go as heavy as possible
20 Double unders x 3 (3x Regular Skips)
2 x CFWU
Strength 5/3/1
Dead lift
65% x 5
75% x 5
85% x 5+ (Max Reps)
Good Mornings- 10 x 3
Knees to Elbows- 3 x 15 (Rest 1 Min between sets)
In-Season- NO WOD
Coach Led Foam Roll and Stretch
Off Season WOD- Scale as Required
For time:
9 Clean & Jerks
Sprint 1 Gasser
6 Clean & Jerks
Sprint 1/2 Gasser
3 Clean & Jerks
Sprint 1/4 Gasser
*Go as heavy as possible
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