WOD Wednesday 10/20

Warm up

Run 400

CFWU 2x

Skills:

double unders - 5 mins

ring pull ups & ring dips - 5 mins

Benchmark WOD

30 Wallball #20/14

300m row

30 Box Jump

30 KB #24/16kg

30 DB press/jerk #45/25

30 DL 225/135 (previously #95)

WOD Tuesday 10/19

Warm up 3x
10 ring dips
10 lunges
10 back ext
10 pistols


Strength: Squat
add #10 to previous 1RM

65% x 5
75% x 5
85% x 5

WOD - "7000lb Elephant"
Choose any weight you want, clean and jerk, until you reach 7000lbs.

men #7,000, women #6,000

ex: #135 x 52 reps = 7,020; #95 x 74 = 7,030; 65 x 108 = 7,020, etc.

Cap of 115 reps max, scale to 6,000lb, or 5,000lbs accordingly

WOD Monday 10/18

Warmup
CFWU 3x

Strength: Deadlift

We are on a new cycle of 5/3/1!

For your lifts, add five pounds to your 1RM calculations for the press and clean and 10 pounds to your 1RM for the squat and deadlift.

65% x 5
75% x 5

85% x 5

 

WOD

4 Rounds

1 min rest between rounds

20 KB swings

100m sprint

20 DU

100m sprint

record each round

WOD Saturday 10/16

Warm Up

Coaches Choice

WOD:

Teams of 3:

Max reps in 7 mins of:

Front squats #95/65
Hang power snatch #75/55
burpees - jump over PVC

One person works at a time, partition reps however you choose.

CrossFit Football WOD Saturday

Saturday- 10/16/10


Warm-up
Row 750M
2x
15 pull ups, 15 squats, 15 push ups
Strength: OH Press
40% x 5
50% x 5
60% x 5+

Strength: Squats
40% x 5
50% x 5
60% x 5+

Complete 5 rounds for time of:
5 Deadlifts 275 lbs
10 Burpees

WOD Friday 10/15

Warm up

CFWU 3x

+ 20 ring dips

Strength: Cleans

40% x 5

50% x 5

60% x 5

WOD

21-15-9

DB/KB Thrusters (21, 15, 9 total, not each arm)

Deadlift

row for calories

CrossFit Football Thursday 10/14

Warm up
400m run
2x CFWU + 20 HSPU

Strength: Power Cleans
40% x 5
50% x 5
60% x 5+

In-Season/ Off-Season
For time:
10 DB Thrusters 50 lbs
Sprint 50 yds
Rest 30 seconds
15 Push Jerks 155 lbs
Sprint 50 yds
Rest 30 seconds
20 Kettle Bell Swings 2 Pood
Sprint 50 yds
Rest 30 seconds
25 Ball Slams
Sprint 50 yds