WOD Monday 10/4

Warm Up
CFWU 3x
Strength:  Deadlift
75% x 5
85 % x 3
95 % x 1+

WOD

4 Rounds

20 Wall ball #20/14

100' walk lunges

3 Rope climbs

FOOTBALL WOD Sunday 10/3

Sunday Open Gym- For Fire Breathers Only- 10/3/10


Warm-up

800M Run
1x CF Warm-up

WOD
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Dead lift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF F

FOOTBALL WOD Saturday 10/2

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

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

In-Season
3 rounds for time:
1 Full Gasser
Max Rep Pull Ups
Post times and total pull ups to comments.

Off-Season
Complete 3 rounds for total reps:
Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds
*To score workout if you can complete the full gasser in the 45 seconds count 2 reps. If you can not complete full gasser in 45 seconds or opt to only complete 1/2 gasser count 1 rep.

Saturday Team WOD

Warm up - coaches choice - 10 minutes


team of 4
AMRAP 20 mins + 1 minute (see bottom)

#1 - 250m run
#2 - thrusters #75/45
#3 - KB snatch #53/35
#4 - med ball "squat" cleans #20/14 - aka med ball cleans ;)

while #1 is running, each team member counts reps. When #1 goes to #2, he will continue where they left off. Ex: #2 got 18 thrusters, so the next rep is 19. #3 tells the count to the person coming from the #2 position... etc, etc.
keep continous count for all thrusters, KB's and Med ball cleans. Count and total all reps for score.

bonus points, but NOT optional
Rest exactly 1 min.
then, all team members complete as many air squats as possible in 60 seconds; to be added to the total reps!
add total of all squats to score for final total score

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.