FOOTBALL WOD 9/29

Warm-up
750M Row
2x CFWU

Strength 5/3/1
OH Press
70% x 3
80% x 3
90% x 3+ (Max Reps)

For Time
15, 10, 5 reps of:
Dumbbell Thrusters 50 lbs
Kettle bell Swings 2 pood
Pull Ups

WOD Wednesday 9/29

COMPETITION WOD!!!

Warm Up
Row 500m
50 D.U
20 Back ext.
20 pass throughs

Strength:
Squats

70% x 3
80% x 3
90% x 3+

WOD
max reps in 2 mins, rest as much as needed between movements

pull ups
push ups
squats
sit ups
burpees

The winner in each division will have bragging rights on Facebook and will receive a sweet award you can show to all your friends!

WOD Tuesday 9/28

Warm up
3x
10 Lunges
10 GHD
10 Back ext
10 HSPU

Strength:
Press

70% x 3
80% x 3
90% x 3+

4 rounds

800m run
rest exactly 3:00

Improve your running with crossfit endurance!  If you need help with your running contact Endurance Coach Ryan!  Get those running times down!

WOD Monday 9/27

Warm up
400m run
CFWU - no pull ups

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


WOD
AMRAP 10

6 Squat cleans #75/115
12 pull ups
20 Double unders

FIGHT GONE BAD FIVE TODAY!!!!!!

Today is the day!  FGB V is here!  You can still show up to participate!  We have times open at 10 a.m. and 11 a.m. so come on over and please dontate to the fund to help out the 3 charities:  LIVESTRONG, Wounded Warrior Project and Crossfit Foundation.  Let's fill up those spaces!!!

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:


1.Wall-ball (Reps)

2.Sumo deadlift high-pull (Reps)

3.Box jump (Reps)

4.Push-press (Reps)

5.Row (Calories)

WOD Friday 9/24

Warm up
coaches choice
Skill - 10 mins
Rope climb
Hand stands

WOD - AMRAP 15

20 DU
15 push ups
20 sit ups
25 squats

WOD Thursday 9/23

Warm up
coaches choice

Skill - Row - not for time, work on technique
3 sets of 300m to 500m

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


WOD:
3 rounds

10 KB #54/35
12 toes to bar
15 power snatch #75/55

**Spend the rest of the day on active recovery, stretching, foam rolling & mobility**