WOD Tuesday 11/2

Warm up 3x

10 Rig dips
10 lunges
10 back ext
10 pass throughs
25 double unders


Strength: Press
75% x 5
85% x 3
95% x 1+

WOD
5 Rounds
 

200m run

5 thrusters

10 burpees

WOD Monday 11/1

Attention CLF Members!  This evening Dutch Lowy will be at our box to help us refine the Olympic lifts!  So in lieu of the 7:15 p.m. and 8:15 p.m. classes, we welcome all to come learn from one of the greatest crossfitters during that time!  He will begin at 7 p.m.!  We will stil have the 4:15 p.m., 5:15 p.m and 6:15 p.m. classes however during the 6:15 p.m. class we will need to be ready to start the seminar promptly at 7 p.m. so make sure you are on time!  Thanks for your cooperation and we hope to see everyone there!!!  This is free for all!!!

CFWU 3x - no pull ups

+ 10 pistols each round

Strength - Deadlift

75% x 5

85% x 3

95% x 1+

WOD

10-9-8-7-6-5-4-3-2-1-

Power clean (~75% of 1 RM)

pull up

CrossFit Football WOD

Warm-up
Row 750M
CFWU 2x
Complete HSPU instead of Push-ups

Strength: Squats
70% x 3
80% x 3
90% x 3+ Max Rep

Complete 6 rounds:
1/2 Gasser
15 Push Ups


*Rest 30 seconds in between rounds.
Post times to comments.


After the WOD is Complete. Take as much time as you need to recover.
400M Farmers Carry

saturday team wod

Team WOD

 

2 minute total handstand hold "buy in" - one person on wall at a time.

 

-then-

 

100 Pull-ups

100 GHD's
100 DB Thrusters

200 Broad Jumps

 

Post notes and time to comments.

WOD Friday 10/29

Warm Up

CFWU 3x

Skill - Pistols

Strength:
Cleans
70% x 3
80% x 3
90% x 3+

WOD
Tabata

-Double unders
-ring dips
-sprints (10m)
- v-ups

post lowest # per movement

CrossFit Football WOD Thursday 10/28

Thursday- 10/28/10


Warm up
Row 500M
2x
10 Lunges
10 Squats
10 True push-ups

Strength: Press
70% x 3
80% x 3
90% x 3+ Max Rep

Strength: Cleans
70% x 3
80% x 3
90% x 3+ Max Rep

In-Season
As many rounds as possible in 12 minutes:
3 Handstand Push Ups
5 Pull Ups
7 Knees to Elbows
Post times to comments.

Off-Season
Religion
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"

WOD Thursday 10/28



CFWU



Happy 30th, Coach Corey!



2x

row 500m

Strength

Press

70% x3

80% x3

90% x3+

WOD - dirty thirty

30 KB swings
30 burpees
30 med ball cleans
30 push ups
30 lunges w/ KB
row 30 calories


for time!