CF Football WOD Thursday

Thursday- 11/4/10

Warm up
3x CFWU

Strength: Press
75% x 3
85% x 3
95% x 3+ Max Rep

Strength: Cleans
75% x 3
85% x 3
95% x 3+ Max Rep

In-Season
Complete 3 rounds for time of:

15 DB Thrusters
15 Ball Slams
15 Burpees
15 Double Unders

Off-Season
On the Minute:
Perform 2 Power Snatches & 4 burpees for 12 minutes.

WOD Thursday 11/4

Warm up 3x
10 ring dips
2 rope climbs
5 good mornings
5 inchworms
10 pass throughs

Strength: squats

75% x 5

85% x 3
95% x 1+

WOD
21-15-9
Deadlift 75% of 1RM
squat hops
sit ups

CF Football WOD Wednesday

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

Strength: Deadlift
75% x 3
85% x 3
95% x 3+ Max Rep

In-Season
Complete 10 rounds:
Sprint 50 yards
*Rest 30 secs between rounds

Post fastest times

Off-Season
Complete 6 rounds:
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest 90 seconds between rounds.

WOD Wed. 11/3

Warm up
CFWU 1x
+ 3 hand stand holds (with or w/out wall)


WOD
Row 250m
Run 250m
rest 1 minute

4x

** Spend the rest of the day on active recovery, rolling out, stretching**

WOD Tuesday 11/2

Warm up 3x

10 Rig dips
10 lunges
10 back ext
10 pass throughs
25 double unders


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

WOD
5 Rounds
 

200m run

5 thrusters

10 burpees

WOD Monday 11/1

Attention CLF Members!  This evening Dutch Lowy will be at our box to help us refine the Olympic lifts!  So in lieu of the 7:15 p.m. and 8:15 p.m. classes, we welcome all to come learn from one of the greatest crossfitters during that time!  He will begin at 7 p.m.!  We will stil have the 4:15 p.m., 5:15 p.m and 6:15 p.m. classes however during the 6:15 p.m. class we will need to be ready to start the seminar promptly at 7 p.m. so make sure you are on time!  Thanks for your cooperation and we hope to see everyone there!!!  This is free for all!!!

CFWU 3x - no pull ups

+ 10 pistols each round

Strength - Deadlift

75% x 5

85% x 3

95% x 1+

WOD

10-9-8-7-6-5-4-3-2-1-

Power clean (~75% of 1 RM)

pull up

CrossFit Football WOD

Warm-up
Row 750M
CFWU 2x
Complete HSPU instead of Push-ups

Strength: Squats
70% x 3
80% x 3
90% x 3+ Max Rep

Complete 6 rounds:
1/2 Gasser
15 Push Ups


*Rest 30 seconds in between rounds.
Post times to comments.


After the WOD is Complete. Take as much time as you need to recover.
400M Farmers Carry