County Line CrossFit

Sunday, September 12, 2010

Crossfit Endurance Sunday 9/12

All Newcomers to Crossfit Endurance welcome this Sunday at 1pm for filming and feedback FREE!!!

WOD for all current Endurance athletes at 2pm. Track workout!!

If you want to get faster during those crossfit WODs come on out and join us for filming and fun!

-Endurance Coach Ryan T.

Saturday, September 11, 2010

CrossFit Football 9/11/10

Warm-up

2x
20 Double Unders (3x Regular Skips)
10- Ring Push-ups
10- Ring Rows
10- Box Jumps
10- Sit-ups
10- Back Extensions
Strength 5/3/1
Bench Press

75% x 5
85% x 3
95% x 1+ (Max Reps)

Squats
75% x 5
85% x 3
95% x 1+ (Max Reps)

WOD

In-Season

Complete 2 Rounds for Time:
5 Push-ups
Sprint 100 yards
10 Push-ups
Sprint 80 yards
15 Push-ups
Sprint 60 yards
20 Push-ups
Sprint 40 Yards
***Rest 45 seconds between rounds
Off- Season- County Line Fitness Team WOD

Saturday Team WOD

warm up
---

Teams of 2, for max reps:
P1 and P2

P1 - Row 250m
P2 - KB swings #54/35
switch partners and keep a continuous count of total reps on KB

P1 - run 250m
P2 - Squats
switch partners (KB swings plus reps on squats)

P1 - 25 burpees
P2 - Wall ball shots (add wall ball shots to the total amount from previous)

switch partners, etc

Friday, September 10, 2010

WOD Friday 9/10/10

***Just a reminder that on Friday EVENINGS we have 2 class times....the first one beginning at 5:15 p.m. and the last one beginning at 6:15 p.m.! All other times for the morning are as is! See you then!!!***

Warm up
CFWU 3x

Strength
Deadlift

75% x 5
85% x 3

95% x 1+

WOD

AMRAP 20

12 Thrusters #65/45
10 Pull ups

Thursday, September 9, 2010

CrossFit Football Thursday 9/9/10

Warm-up
3x+ 40 yard run
Inchworm,
High Knees
Butt Kicks
Lunges

Strength 5/3/1
OH Press
75% x 5
85% x 3
95% x 1+ (Max Reps)

In-Season / Off-Season
As many rounds as possible in 12 minutes:
10 KB Swings 2 Pood
40 Yard Sprint

WOD Thursday 9/9/10

Warm up - 3x
5 inch worms
12 squat hops
12 KB swings

Strength:
Cleans

75% x 5

85% x 3