100714 Level Test Day

Work on Level Skills or do CrossFit.com W.O.D.

Welcome to Exile, New Member Derek C.

Exile News

Happy Birthday Drew Bailey! We will have his Birthday Beat-down this Saturday at 10:00am.

Get with me this week & sign up for the Mud Run or CrossFit Throw down in August.

Leaning Out Challenge II News

And the winners are............. Ashley Hart & Mark Russell!

100713 T. Rice Conditioning Test

Strength

Snatch: 2/50% 2/60% 2/70% 1/75% 1/80% 4×1/85%

3x10 Strict Chin-ups

3x10 Toes to Bar

W.O.D. www.CrossFitFootball.com

Complete:

Three (3) 300 yard Shuttle Runs

Rest 5 minutes between efforts.

Six (6) 50 yard shuttles

To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

Post body weight and pass or fail.

Exile News

Get with me this week & sign up for the Mud Run or CrossFit Throw down in August.

100712 Back Squat & Tabata Sledge & Burpee

Strength

Warm-up to 80% of your 1RM & 5x3 Back Squat

W.O.D. (CFFB)

Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Description of Tabata Intervals

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

100710 Run/MU/Squat/Sit-ups/Run

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Mikko Salo "The Worlds Fittest Man" defends his title next weekend!

W.O.D.

1 Mile run

3 Rounds (MU/Squats/Sit-ups)

5 Muscle-ups (Sub 4 dips/4 Pull-ups per muscle-up)

50 Squats

50 Sit-ups

1 Mile Run

Post results to comments

Exile News

10:00am is the only class today. No Boot camp!

We will hold a "Shopping for Nutrition" seminar Today (Saturday July 10th at 2:00pm-4:00pm) at the Homeland Store on SW 104th & Penn. See a coach to get signed up!

Get with me next week & sign up for the Mud Run or CrossFit Throw down in August.

100709 Bench Press/GHD & OTM

Strength

Bench Press @ 75%of your 1RM for  5x5

GHD Sit-ups or KTE 3x15

W.O.D. www.CrossFitFootball.com

Perform the following on the minute for 8 minutes:

2 Power Snatches @ 80%-85% of 1RM

3 Handstand Push-ups

*For every round not completed, complete 1 minute of Kalsu.

Post loads used and rounds completed to comments

New Member Kim Bailey during a "Rain" workout! Welcome to Exile!

Exile News

We will hold a "Shopping for Nutrition" seminar Saturday July 10th at 2:00pm-4:00pm at the Homeland Store on SW 104th & Penn. See a coach to get signed up!

Get with me next week & sign up for the Mud Run or CrossFit Throw down in August.

100708 Squat/Press/Pull & 10-1

Strength

Front Squat 5x1 @ 80% of 1RM

Press 5x5 go heavy

Weighted Pull ups 5x3

W.O.D.

Complete 10,9,8,7,6,5,4,3,2,1 reps of:

KB Swings (2 pood/1 pood)

Sprint 200 Meters

Post times to comments

Gena Lawson post workout! Welcome to CrossFit!

Exile News

We will hold a "Shopping for Nutrition" seminar Saturday July 10th at 2:00pm-4:00pm at the Homeland Store on SW 104th & Penn. See a coach to get signed up!

Happy Birthday to Coach Aaron O'Neil!!!!!!!!!!!!!

100707 Level Work

Level skill work, do a missed Exile W.O.D. or CrossFit.com W.O.D.

Travis M. working on thrusters!

 


100706 Deadlift & Farmers Walk/Sprints

Strength

Deadlift 5x5 @ 70% of your 1RM

W.O.D. (CFFB)

Complete 6 rounds for time:

50 meter Farmers Walk

100 meter  Sprint

*Go as heavy as possible for Farmers Walk

Post times and loads used to comments

Exile News

Level Testing will begin soon................

Leaning Out Challenge II pictures must be taken by Tuesday July  6th!

We will hold a "Shopping for Nutrition" seminar Saturday July 10th at 2:00pm-4:00pm at the Homeland Store on SW 104th & Penn. See a coach to get signed up!

100705 Squats & AMRAP

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Strength

Squat 10X2 @ 65% of your 1RM (45 seconds rest)

W.O.D. www.CrossFitFootball.com

Complete as many rounds as possible in 15 minutes:

5 Any way Overhead (185lbs/95lbs)

10 Push Ups

15 Supermans

* Any way Overhead means just that. You can press, push press,push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

Post rounds completed to comments

Exile News

Level Testing will begin soon................

Leaning Out Challenge II pictures must be taken by Tuesday July  6th!

We will hold a "Shopping for Nutrition" seminar Saturday July 10th at 2:00pm-4:00pm at the Homeland Store on SW 104th & Penn. See a coach to get signed up!

100703

4 Rounds:

40 Double Unders

30 Box Jumps (24"/18")

20 KB Swings (55lbs/35lbs)

400m run

Exile News

We will have a limited  schedule on July 5th,. We will have 6:30pm CrossFit Class & 7:30pm On-Ramp!

Level Testing will begin soon................

Leaning Out Challenge II pictures must be taken by Tuesday July  6th!

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