101016 FML

W.O.D (CrossFit Calgary)

For time:
30 Thrusters 95lb/65lb
10 Rounds of Cindy
30 Thrusters 95lb/65lb

Post results to comments

101015 Power Clean & Bench Press/Sprint

Strength(CrossFit Football)

Power Clean 3, 3 ,3 ,3, 3 80%

W.O.D.(CrossFit Football)

Complete 5 rounds:

Max Rep Bench Press - Body Weight
Sprint 1/2 Gasser

Post loads and reps completed to comments.

101014 Press & Squat/Dip

 

CrossfitOKC: Fight Gone Bad 5 from Ed Nguyen on Vimeo.

 

Strength(CrossFit Football)

Press 2x5 @ 75%, 3x3 @ 85%

W.O.D.(CrossFit Football)

Complete 10 rounds for time:

3 Squats @ 65% of 1 RM
6 Ring Dips

Post times and loads to comments.

101013 Rest Day or.........

Make up a missed W.O.D. or.......

W.O.D.

For time: 21, 18, 15, 12 ,9, 6, 3 of

Kettlebell Swings 2 pood/1 pood
Knees to Elbows
Double Unders

*Knee to Elbows Sub= Sit-ups

Post times to comments.

101012 Deadlift/Pull-up & Power Snatch/Burpee

Strength(CrossFit Football)

Deadlift 5x3 80%
Strict Pull Ups 3 x max reps

W.O.D.(CrossFit Football)

On the Minute:

Perform 2 Power Snatches & 4 burpees for 12 minutes.

Go as heavy as possible on power snatches.

Post loads used and total rounds completed to comments.

101011 Row/Push & Lunge/Jump/Sprint

Strength (CrossFit Football)

Complete 4 rounds:

Row 500 meters
15 Push Ups

Rest 1:1 (work:rest) between rounds

W.O.D.(CrossFit Football)

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.

Post times and loads to comments.

101009 Birthday Beatdown: Heather Boytim & Brock Carter

W.O.D.

53 Double Unders

150m Sandbag Carry 80lbs/40lbs( Sub=400m Run)

53 Burpees

150m Sandbag Carry 80lbs/40lbs( Sub=400m Run)

53 Sit-ups

150m Sandbag Carry 80lbs/40lbs( Sub=400m Run)

53  Box Jumps (24"/18")

150m Sandbag Carry 80lbs/40lbs( Sub=400m Run)

Post results to comments

 

 

101008 Bench Press/Max Height Box Jump

Strength (CrossFit Football)

Bench Press 5x5  75% of 1RM
Find Max Height Box Jump

W.O.D. (CrossFit Football)

The Volkswagen 2.0

15, 10, 5 reps of:

Bench Press @ 65% of 1 RM 
Ring Dips
Pull Ups

Post times to comments.

101007 OHS/Snatch/HSPU/Run

*The Sanchez family representing CrossFit in Bolivia!

Strength (CrossFit Football)

Overhead Squat 3x5 80% of 1RM
Power Snatch 8x2 80% of 1RM

W.O.D. (CrossFit Football)

Complete 5 rounds:

Max Rep Handstand Push Ups

*rest as needed between rounds

then...

Complete:

8 x 100 yard sprints

*rest 45 seconds between rounds

Post total reps completed to comments.

101006 Rest Day or

W.O.D. (CrossFit Calgary)

8 rounds for time:

30 Squats
15 Jump Squats
200 m Sprint

Post results to comments

Page 127 of 162

127

again faster

brass ring fitness

crossfit football

crossfit strongman

wright rubber

RokFit

Meal of the Day

 Oct   November 14   Dec

SMTWTFS
   1
  2  3  4  5  6  7  8
  9101112131415
16171819202122
23242526272829
30 
Julianna Walker Willis Technology

Nutrition Links

Whole9 | The 9 Blog

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites