WOD Wednesday 8/11/10

Warm up
CFWU - 3x

Skill: Box jumps
work on getting up! progress to a new box, find your PR!
this skill is an explosive movement, you can not do it at half speed!!


WOD
4 rounds of:

100' walking lunges
50 sit ups

** Spend the rest of the day on Active Recovery, flexibility, mobility.

CrossFit Football WOD - Tuesday 8/10/10

Warm-up 3x
10 Sit ups
10 Back extensions
10 Lunges
200m run

Strength
Squat 3x5 (add 5lbs to last workout)
Press 3x5 (add 5lbs to last workout)

WOD
Complete 5 rounds for time:

7 KB Swings - 2 pood
7 KB SDHP - 2 pood
Sprint 1/2 gasser

WOD Tuedsay 8/10/10

http://www.crossfit.com/cf-info/excercise.html 

Warm up 3x

12 Back ext

12 GHD sit ups
20 DU

200m run

Strength: Over Head Squats

3x3 at 80%

WOD

"Balls of Fury"
AMRAP in 14 mins of :

5 ball slams

7 wall ball shots

10 med ball cleans

(created by Monica T, make sure to thank her for this one!)

WOD Monday 8/9/10

Warm up

CFWU 3x

Strength:
Bench 5-5-5-5-5

WOD

Jacobs Ladder - As far as possible in 12 mins

Start with a #45/33 bar, complete 5 reps of each of the following

-Deadlift

-Cleans

-Front Squat

-Push Press

as quickly as possible, add #10 to the bar and repeat, 5 reps of each movement.
continue adding #10 to the bar until you can not complete the reps, or until the 12 minutes is over!

post total load completed

CrossFit Football WOD - Sunday 8/8/10

Warm-up:
750M Row
2xCFWU
Strength:
Power Cleans- 5,5,5,5,5
Team WOD- AMRAP 10 Minutes

10 Hand Stand Push-ups
10 Ring Rows

Endurance Class!

Attention!

There will be another filiming for running on Sunday, August 8th at 1 p.m. during open gym time as well as an endurance WOD at 2 p.m.!  If you're looking for some better running techniques come and join Coach Ryan as he teaches you the proper wat to run!  For questions you may contact him at 817-228-1102.  See you then!!!

Team WOD Saturday 8-7-10

Warm up

Team of 4, with 1 person at each station

AMRAP 5 mins - rest 2 mins

for 3 rounds

Run 250m
Sumo Deadlift High Pull #65/45
Pull ups
Thrusters #45/33

Do as many repetitions as possible while 1 person runs. Runner goes to SDLHP, who goes to Pull ups... etc. Keep a continuous count for each round of total SDLHP, Pull ups, Thrusters completed on each of the 3 rounds