WOD Thursday 10/7

Warm up:
CFWU 2x

Strength:
Squats
75% x 5
85% x 3
95% x 1 +

WOD - from the Texas Throwdown

5 Rounds

9 Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Push Press/Push Jerk (155/105)

WOD Wednesday 10/6

Warm up 3x
15 push up
15 pull ups
15 Squats
15 pass thru's

Skill: plank with weight - 3x
Once in the plank position have coach add weight and hold for max time.


WOD:
Three rounds for time of:


Run 800 meters
*50 Back Extensions* (ab mat)
50 Sit-ups

* Scale accordingly, dont over-do these if you have not been working them during the warmup on a regular basis.

WOD Tuesday 10/5

Warm Up
Row 500
2x
10  OHS

10 Ring dips

10 HSPU

10 push ups

Skill: Snatch Balance ~40-50% of 1 RM

3 sets of 8 to 10 reps

Strength: cleans

75% x 5

85 % x 3

95 % x 1+

WOD

"Jackie"
1000m Row

50 Thrusters #45

30 Pull ups

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