CF Football WOD Wednesday

Wednesday- 11/10/10

Warm up
2x 400M Run
5 Spidermans
5 Inch Worms
10 Lunges
10 Squat Jumps
Strength: Squat
De-loading Week
40% x 5
50% x 5
60% x 5+ Max Rep

WOD

As many rounds as possible in 15 minutes:
5 Reps Floor to Locked Overhead (anyway possible)
- 75% of 1 Rep Max OH press
10 Push Ups
15 Sit-ups

WOD Wednesday 11/10

Warm Up - 3x
10 Back ext
10 GHD
10 Pass Through
20 lunges

WOD

AMRAP 15

12 Push Press - 60% of 1RM
12 Front squat - same weight
6 Burpees

Spend the rest of the day on Active Recovery, Mobility, Flexibility, Stretching

WOD Tueday 11/9

Warm up
CLCF 1x
3 sets of:
10 hang power snatch
10 hang squat snatch
10 snatch balance
use PVC then progress to empty bar/low weight



Strength: Deadlift
40% x 5
50% x 5
60% x 5

WOD

10 Rounds of
8 Pull ups
8 ring dips

WOD Monday 11/8

Warm up

CLCF warm up 2x
+ 15 split jerks w/ PVC & 15 w/ empty bar


Strength: Squat
Deloading week -
40% x 5
50% x 5
60% x 5

WOD

 "CC Flyers" Benchmark Workout


3 Rounds for Time
400m Run
21 Box Jumps (24")
12 Overhead Squats (95/65)

- cut off 15 mins-

This WOD is repeated every 3 months at CrossFit Central. It is a great way to measure improvement and growth based on faster times, increased box height, and increased OH Squat weight.


Coach Carey Kepler says that the name "CC Flyers" comes from the fact that this is a fast paced workout and that CrossFit Central clients "fly" through it!

Football Saturday WOD

Saturday- 11/6/10

Warm-up
Row 750M
CFWU 2x
Complete HSPU instead of Push-ups
Strength: Squats
75% x 3
85% x 3
95% x 3+ Max Rep
For time:

21 Kettlebell Swings
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings
15 Knees to Elbows
15 Double Unders

TEAM WOD Saturday

Warm up

- because of rain complications, we are going to try this WOD again:

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, keep going till the 400m farmers walk is complete.

after 400m FW is done, complete 50 pullups, 75 sit ups, 100 push ups, 150 squats, 200 double-unders. Only 1 person works at a time.

for time

WOD Friday 11/5

Warm up
CFWU 2x - no pull ups
row or run 500m

Strength: Cleans
75% x 5

85% x 3
95% x 1+

 
WOD
AMRAP 15
3 HSPU
5 Pull ups
7 K to E