Team WOD Saturday 8-28-10

Team Workout!"

split any way you choose
(teams of 2)

1000m row
20 Squat Cleans, #115/#75
50 Double Unders
20 Ring Dips
20 Push Jerks, #115/#75
-
800m run
10 squat cleans #115/75
40 double unders
10 ring dips
10 push jerks

WOD Friday 8-27-10

Warm Up 3x
10 Back extensions
10 sit ups
10 chest to bar pull ups
10 hand stand push ups
Strength Deadlift
5/3/1
1st set 65% x 5
2nd set 75% x 5

3rd set 85% x 5+

WOD

5 Rounds for time:

15 pull-ups Men/10 women
10 Power Cleans #135/ #85
200m Run

CrossFit Football WOD Thursday 8-26-10

Warm-up
20 Double unders x 3 (3x Regular Skips)
2 x CFWU

Strength 5/3/1
Dead lift
65% x 5
75% x 5
85% x 5+ (Max Reps)

Good Mornings- 10 x 3
Knees to Elbows- 3 x 15 (Rest 1 Min between sets)

In-Season- NO WOD
Coach Led Foam Roll and Stretch

Off Season WOD- Scale as Required
For time:
9 Clean & Jerks
Sprint 1 Gasser
6 Clean & Jerks
Sprint 1/2 Gasser
3 Clean & Jerks
Sprint 1/4 Gasser
*Go as heavy as possible

WOD Thursday 8-26-10

Run 400

CFWU 2x
Run 400

Strenght: Press
5/3/1 program - using 90% of your 1 RM (working load)

3x5
set 1 - 5 reps at 65% of working load

set 2 - 5 reps at 75% of working load

set 3 - 5 + reps at 85% of working load (do as many as you can!)

example: if my 1 rep max squat is 100#, my Working load is 90#.

1st set - 59# x 5
2nd set - 67# x 5
3rd set - 76# x as many as possible


WOD

2 Rounds of:

40 Double Unders

40 Squat Snatches #75/53

Early Morning Classes Cancelled for Thursday

Attention CLF Members!
There will be no 5 a.m., 6 a.m., 7 a.m. or 8 a.m. class for Thursday, August 26th due to a family emergency.  The FIRST MORNING CLASS HOWEVER, WILL BEGIN AT 9 A.M. and the classes thereafter will not be affected.  We're sorry for any inconvenience.  The Friday classes will remain as scheduled!  Thank you for your understanding.  - CLF Coaches

WOD CrossFit Football 8-25-10

Warm-up

3x for each+ 40 yard Jog after each
Inchworm
High Knees
Butt Kicks
Lunges

Strength 5/3/1

OH Press
65% x 5
75% x 5
85% x 5+ (Max Reps)
Dips- 10 x 3
Pull-ups- 3 x Max Reps (1 Min Rest)

WOD- Scale as Required

In-Season
On the Minute
Perform 3 Power Cleans on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 Power Cleans

Off-Season

The Volkswagen
21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

WOD Wednesday 8-25-10

Warm Up

Burgner Warm up 3x

Strength: Squat

5/3/1 program - using 90% of your 1 RM (working load)

3x5

set 1 - 5 reps at 65% of working load

set 2 - 5 reps at 75% of working load

set 3 - 5 + reps at 85% of working load (do as many as you can!)

example: if my 1 rep max squat is 200#, my Working load is 180#.

1st set - 117# x 5

2nd set - 135# x 5

3rd set - 153# x as many as possible


WOD
Complete in any order, not for time:
3 x 20 Hip and Back Extension
3 x 20 Toes To Bar
3 x 20 ball slams