Warm-up
Run 400M
2xCFWU
Strength / Skill - Find your 3 Rep Max with Perfect Form
OH Press- 6,5,4,3,3,3
Back Squat-6,5,4,3,3,3
WOD
Perform 6 rounds of:
10 KB Swings - 2 Pood
15 Toes to Bar
20 Double Unders- 3x Regular Skips
Thursday, August 19, 2010
WOD Thursday 8-19-10
Warm Up
CFWU 3x
Strength: Deadlift
5-5-3-3-1
WOD:
20 Shoulder to Overhead (155/105)
40 Lateral Burpees (broad jump forward instead of jumping straight up, for max distance)
CFWU 3x
Strength: Deadlift
5-5-3-3-1
WOD:
20 Shoulder to Overhead (155/105)
40 Lateral Burpees (broad jump forward instead of jumping straight up, for max distance)
Wednesday, August 18, 2010
WOD Wednesday 8-18-10
Warm Up 3x
10 pull ups
10 squats hops
10 steps walking lungs
200m run
Practice: Snatch Balance 3 x 3 (50 - 60%)
Strength: OH Squat 3 x 5 (75%)
WOD
Complete one pushup and one situp the first minute, two pushups and two situps the second minute, three of each the third minute, and so on, continuing as long as you are able. If you fail to complete the prescribed numbers for one movement during the minute, continue with the other movement as long as possible.
10 pull ups
10 squats hops
10 steps walking lungs
200m run
Practice: Snatch Balance 3 x 3 (50 - 60%)
Strength: OH Squat 3 x 5 (75%)
WOD
Complete one pushup and one situp the first minute, two pushups and two situps the second minute, three of each the third minute, and so on, continuing as long as you are able. If you fail to complete the prescribed numbers for one movement during the minute, continue with the other movement as long as possible.
Tuesday, August 17, 2010
CrossFit Football WOD Tuesday
Warm-up
3x for each+ 40 yard Jog after each
Inchworm
High Knees
Butt Kicks
Lunges
Strength / Skill
Negative Pull Ups 3 +1 Lifted assist x 4
WOD
Complete 10 rounds for time of:
3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups
3x for each+ 40 yard Jog after each
Inchworm
High Knees
Butt Kicks
Lunges
Strength / Skill
Negative Pull Ups 3 +1 Lifted assist x 4
WOD
Complete 10 rounds for time of:
3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups
WOD Tuesday 8-17-10
Warm Up 3x
10 Back Ext
10 GHD Sit ups
10 Pull ups
10 Pass Throughs
Skill: Broad Jump For Distance
8 Minutes
WOD
3 Rounds for time of:
Row 300m
30 KB Swings #54/35
20 pullups
Rest 1:30 between rounds
10 Back Ext
10 GHD Sit ups
10 Pull ups
10 Pass Throughs
Skill: Broad Jump For Distance
8 Minutes
WOD
3 Rounds for time of:
Row 300m
30 KB Swings #54/35
20 pullups
Rest 1:30 between rounds
Monday, August 16, 2010
WOD Monday 8-16-10
Warm up:
Row 500m
CFWU 1x
Practice: 3 x 3 power clean (50%)
Strength: 3 x 3 back squat (80%)
Row 500m
CFWU 1x
Practice: 3 x 3 power clean (50%)
Strength: 3 x 3 back squat (80%)
21-18-15-12-9-6-3 reps of:
OH Lunges (45/25)
Double-unders
Sunday, August 15, 2010
CrossFit Football WOD - Sunday - 8/15/10
Warm-up
400M Run
2xCFWU- No push-ups
Strength
Squat 3x5 (add 5 lbs)
Bench Press 3x5 (add 5 lbs)
Weighted Step Ups 4x8 (4 ea leg)
Bench 8x3 @ 65% of 1 RM (45 seconds rest)
WOD- Complete 10 rounds for time:
3 Power Snatches @ 75% of 1 RM
5 Handstand Push Ups
7 Ball Slams 40 lbs
400M Run
2xCFWU- No push-ups
Strength
Squat 3x5 (add 5 lbs)
Bench Press 3x5 (add 5 lbs)
Weighted Step Ups 4x8 (4 ea leg)
Bench 8x3 @ 65% of 1 RM (45 seconds rest)
WOD- Complete 10 rounds for time:
3 Power Snatches @ 75% of 1 RM
5 Handstand Push Ups
7 Ball Slams 40 lbs
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