CrossFit Football WOD -Tuesday- 7/27/2010

Warm-up:
400M Run
2xCFWU
Strength:
Press- 5,5,5,5,5
Squat- 5,5,5,5,5

Team WOD- For Time:
100 Pull-ups each

WOD Tuesday 7/27

Warm up
500m row
CFWU 2x
400m run

Skill - Pistols
30 on each leg
-or-
8 minuets of practice

WOD:

50 Double unders (150 regular skips)
5 pull ups
40 Double unders
10 pull ups
30 Double unders
15 pull ups
20 Double unders
20 pull ups
10 Double Unders
25 pull ups

WOD Monday 7/26

Warm Up
CFWU 3x

Strength - Squats
5,5,3,3,2,2,1


WOD
5x
10 power cleans #135/95
20 push ups
30 sit ups
40 squats

team WOD Saturday 7-24-10

warm up 3x
row 250
8 pull ups
10 squats
12 sit ups

WOD- teams of 2:
800m run
200 Double Unders
100 Box Jumps
100 pushups
50 Over Head Squats, #45/#65
100 toes to bar
800m run

"CLF Weekly Warrior Page"-formerly "My KB Moment of the Week"

Ok Everyone! Here it is, the "CLF Weekly Warrior Page" (formerly known as My KB Moment of the Week)! Post your accomplishment from this week beginning from Sunday, July 18th! Be proud of your hard work!!! - Coach Monica

WOD Friday 7-23-10

Warm up
CFWU

Skill: 1 leg squats
-or-
Strength:
Push Jerks
5x5

WOD - Helen "straight up"
1 round of:

1200m run
63 KB swings 1.5/1 pood
36 pull ups

No Endurance Class Friday A.M.!

There will be no endurance class tomorrow, Friday morning. However, here is a message from Endurance Coach Ryan...."Work on your running techniques tomorrow! They may come in handy! :)" There will, however, be another filming on Sunday, July 25th from 1 p.m. to 3 p.m. during open gym time! See you then!!!

Endurance Coach Ryan via Coach Monica
817-228-1102