CrossFit Football WOD Wednesday 10/27

Wednesday- 10/27/10

Warm up- 400M run
2x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength: Deadlift
70% x 3
80% x 3
90% x 3+ Max Rep
In-Season / Off-Season
For Time
15, 10, 5 reps of:
Bench Press @ 65% of 1 RM
Ring Dips
Pull Ups

Wednesday 10/27

Warm Up
10 each - 3x
Lunges
GHD sit ups
Spiderman
Inch worms
box jumps

WOD

400m Row
max pull ups unbroken or 25, which ever is more

3 rounds
post time and pull ups
*** Spend the rest of the day on Active Recovery, mobility, roll out & stretch***

WOD Tuesday 10/26

Warm up
CFWU 2x
run 400

Skill - Double unders - 5 mins

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

WOD

25 Overhead squats
25 toe to bar

2x

WOD Monday 10/25

Warm Up

CFWU 3x

Strength - Squats
70% x 3
80% x 3
90% x 3+

WOD
4 Rounds

250m run
6 Hang power squat cleans (65% or 1 RM)
7 burpees

WOD saturday 10/23

warm up
---

team of 2, complete:

400m KB farmers walk carry.

while #1 runs 400m #2 farmers walks as far as possible, #1 takes over the Farmers walk while #2 runs 400m and then takes over where #1 left off with the farmers walk.

after 400m FW is done complete 100 push ups, 150 squats, 200 double unders

for time

WOD Friday 10/22

Warm up
Row 500
2 x
10 lunges
10 squats
10 parallette push ups

Strength: Cleans

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

WOD
NOT FOR TIME
4 rounds

5 turkish get ups (each arm)
10 windshield wipers (floor or bar)
7 HSPU
2 rope climbs
10 KB snatch (each arm)

CF Football WOD Thursday

Thursday- 10/21/10


Warm up
2X 400M Run
CFWU
Strength: Press
65% x 5
75% x 5
85% x 5+

Strength: Cleans
65% x 5
75% x 5
85% x 5+

In-Season/ Off-Season
For time:
Complete 10 rounds of:
Sprint 50 yard

*Rest 30 seconds between sprints