CF Football WOD Wednesday

Warm up- 400M run
2x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Deadlift
75% x 3
85% x 3
95% x 3+ Max Rep

In-Season
Complete 10 rounds:
Sprint 50 yards
*Rest 30 secs between rounds

Post fastest times

Off-Season
Complete 6 rounds:
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest 90 seconds between rounds.

WOD Wed. 11/3

Warm up
CFWU 1x
+ 3 hand stand holds (with or w/out wall)


WOD
Row 250m
Run 250m
rest 1 minute

4x

** Spend the rest of the day on active recovery, rolling out, stretching**

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