WOD Friday 10/1

Warm up
coaches choice

Strength:
Cleans

70% x 3
80% x 3

90% x 3+

WOD

21-18-15-12-9-6-3

KB #54/35
Box jumps  - 20/ 16''

FOOTBALL WOD 9/30

Warm-up
3x+ 40 yard run
Inchworm,
High Knees
Butt Kicks
Lunges

Strength 5/3/1
Dead Lift

70% x 3
80% x 3
90% x 3+ (Max Reps)

In-Season/ Off-Season

Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds

Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete

*rest 60 seconds between rounds

*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.

WOD Thursday 9/30

Warm up

CFWU

Skill -
5 mins of turkish getup
5 mins or approx 20 of each whatever is greater
knees to elbow, toes to bar, v-ups, hollows

WOD
Complete in as few sets as possible:


95/75 pound Overhead squat, 75 reps

**5 burpee penality each time you set down the bar (max 50)

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
**To be completed at the end of wod.

FOOTBALL WOD 9/29

Warm-up
750M Row
2x CFWU

Strength 5/3/1
OH Press
70% x 3
80% x 3
90% x 3+ (Max Reps)

For Time
15, 10, 5 reps of:
Dumbbell Thrusters 50 lbs
Kettle bell Swings 2 pood
Pull Ups

WOD Wednesday 9/29

COMPETITION WOD!!!

Warm Up
Row 500m
50 D.U
20 Back ext.
20 pass throughs

Strength:
Squats

70% x 3
80% x 3
90% x 3+

WOD
max reps in 2 mins, rest as much as needed between movements

pull ups
push ups
squats
sit ups
burpees

The winner in each division will have bragging rights on Facebook and will receive a sweet award you can show to all your friends!

WOD Tuesday 9/28

Warm up
3x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength:
Press

70% x 3
80% x 3
90% x 3+

4 rounds

800m run
rest exactly 3:00

Improve your running with crossfit endurance!  If you need help with your running contact Endurance Coach Ryan!  Get those running times down!

WOD Monday 9/27

Warm up
400m run
CFWU - no pull ups

Strength:
Deadlift
70% x 3
80% x 3
90% x 3+


WOD
AMRAP 10

6 Squat cleans #75/115
12 pull ups
20 Double unders