Warm Up
Row 500
2x
15 pull ups, 15 squats, 15 push ups
We are now at week for of 5/3/1 programming, this is "deloading week"
Strength:
Squats
40% x 5
50% x 5
60% x 5
WOD
"Annie"
50-40-30-20-10
Double Unders
Sit ups
Monday, September 13, 2010
Sunday, September 12, 2010
CrossFit Football 9/12/10
Sunday Open Gym- For Fire Breathers Only- 9/12/10
Warm-up
800M Run
1x CF Warm-up
Strength and Skill
Dead lift
75% x 5
85% x 3
95% x 1+ (Max Reps)
Ring Pull Ups 15x3 (chest to hands)
WOD
In-Season/Off-Season
For time: 21-15-9
Push Press- 135 lbs.
Ring Dips
Burpee
Calorie Row (Row to 21-15-9 Calories)
Warm-up
800M Run
1x CF Warm-up
Strength and Skill
Dead lift
75% x 5
85% x 3
95% x 1+ (Max Reps)
Ring Pull Ups 15x3 (chest to hands)
WOD
In-Season/Off-Season
For time: 21-15-9
Push Press- 135 lbs.
Ring Dips
Burpee
Calorie Row (Row to 21-15-9 Calories)
Crossfit Endurance Sunday 9/12
All Newcomers to Crossfit Endurance welcome this Sunday at 1pm for filming and feedback FREE!!!
WOD for all current Endurance athletes at 2pm. Track workout!!
If you want to get faster during those crossfit WODs come on out and join us for filming and fun!
-Endurance Coach Ryan T.
Saturday, September 11, 2010
CrossFit Football 9/11/10
Warm-up
2x
20 Double Unders (3x Regular Skips)
10- Ring Push-ups
10- Ring Rows
10- Box Jumps
10- Sit-ups
10- Back Extensions
Strength 5/3/1
Bench Press
75% x 5
85% x 3
95% x 1+ (Max Reps)
Squats
75% x 5
85% x 3
95% x 1+ (Max Reps)
WOD
In-Season
Complete 2 Rounds for Time:
5 Push-ups
Sprint 100 yards
10 Push-ups
Sprint 80 yards
15 Push-ups
Sprint 60 yards
20 Push-ups
Sprint 40 Yards
***Rest 45 seconds between rounds
Off- Season- County Line Fitness Team WOD
2x
20 Double Unders (3x Regular Skips)
10- Ring Push-ups
10- Ring Rows
10- Box Jumps
10- Sit-ups
10- Back Extensions
Strength 5/3/1
Bench Press
75% x 5
85% x 3
95% x 1+ (Max Reps)
Squats
75% x 5
85% x 3
95% x 1+ (Max Reps)
WOD
In-Season
Complete 2 Rounds for Time:
5 Push-ups
Sprint 100 yards
10 Push-ups
Sprint 80 yards
15 Push-ups
Sprint 60 yards
20 Push-ups
Sprint 40 Yards
***Rest 45 seconds between rounds
Off- Season- County Line Fitness Team WOD
Saturday Team WOD
warm up
---
Teams of 2, for max reps:
P1 and P2
P1 - Row 250m
P2 - KB swings #54/35
switch partners and keep a continuous count of total reps on KB
P1 - run 250m
P2 - Squats
switch partners (KB swings plus reps on squats)
P1 - 25 burpees
P2 - Wall ball shots (add wall ball shots to the total amount from previous)
switch partners, etc
---
Teams of 2, for max reps:
P1 and P2
P1 - Row 250m
P2 - KB swings #54/35
switch partners and keep a continuous count of total reps on KB
P1 - run 250m
P2 - Squats
switch partners (KB swings plus reps on squats)
P1 - 25 burpees
P2 - Wall ball shots (add wall ball shots to the total amount from previous)
switch partners, etc
Friday, September 10, 2010
WOD Friday 9/10/10
***Just a reminder that on Friday EVENINGS we have 2 class times....the first one beginning at 5:15 p.m. and the last one beginning at 6:15 p.m.! All other times for the morning are as is! See you then!!!***
Warm up
CFWU 3x
Strength
Deadlift
75% x 5
85% x 3
95% x 1+
10 Pull ups
Warm up
CFWU 3x
Strength
Deadlift
75% x 5
85% x 3
95% x 1+AMRAP 20
12 Thrusters #65/4510 Pull ups
Thursday, September 9, 2010
CrossFit Football Thursday 9/9/10
Warm-up
3x+ 40 yard run
Inchworm,
High Knees
Butt Kicks
Lunges
Strength 5/3/1
OH Press
75% x 5
85% x 3
95% x 1+ (Max Reps)
In-Season / Off-Season
As many rounds as possible in 12 minutes:
10 KB Swings 2 Pood
40 Yard Sprint
3x+ 40 yard run
Inchworm,
High Knees
Butt Kicks
Lunges
Strength 5/3/1
OH Press
75% x 5
85% x 3
95% x 1+ (Max Reps)
In-Season / Off-Season
As many rounds as possible in 12 minutes:
10 KB Swings 2 Pood
40 Yard Sprint
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