100924 Snatch/Clean/

Strength (CrossFit Football)

Power Snatch  3, 3, 3, 3, 3
Power Clean 2, 2, 2, 2, 2, 2

W.O.D. (CrossFit Football)

Complete 5 rounds:

8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 True Push Ups

*work at pace that allows for quality reps and full range of motion.

100923 Deadlift/Press/Run

Strength (CrossFit Football)

Deadlift 3 @ 80%, 3 @ 85%, 3 @ 90%+
Press 3, 3, 3, 3, 3

W.O.D. (CrossFit Football)

Complete:

Ten (10) 110 yard (100 meters) Sprints.

*Rest 45 seconds between sprints.
*Maximal effort for all sprints. 

Post fastest times to comments.

100922 Rest Day+Skill Level Work

W.O.D.

Do a missed Exile W.O.D. or Main site

*Here is Cliff, CrossFitting at age 62!

 

 

100921 Bench/Lunges/Dips/Sprint

Strength (CrossFit Football)

Perform 2 Heavy Bench Press on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Bench Press.
*Use 85% of your 1 RM Bench Press.
*Best to do this with a partner, so you have a friend to spot you.

W.O.D. (CrossFit Football)

Complete 5 rounds for time of:

12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 100 meters

*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. 
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

Post times and load to comments.

100920 Squat/AMRAP

Strength (CrossFit Football)

2 rounds of:

Squat 20 RM

*First set should be done around 65% of 1 RM. 
*After the first one, go for broke and find you back squat 20 RM
*RM = Rep Max (check the FAQ if you have any questions)

W.O.D. (CrossFit Football)

As many rounds as possible in 12 minutes:

5 Reps Locked Overhead (anyway possible) 185 lbs
7 Toes to Bar
9 Push Ups

Post total rounds completed to comments.

100918 Bench Mark WODS

 

Skill

Pose Running Drills

W.O.D.

"Nancy" or "Kelly"

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post Results to Comments!

 

100917 S.G.B.N.P.J.

Strength

Snatch Grip Behind the Neck Push Jerk - 1 rep x 7 sets, rest 2:00=85% of 1RM Rack Jerk

W.O.D.

Complete 3 rounds:

Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds

*To score workout if you can complete the full gasser in the 45 seconds count 2 points. If you can not complete full gasser in 45 seconds or opt to only complete 1/2 gasser count 1 point.

Post total points completed to comments.

 

100916 Power Snatch

Strength

Power Snatch 4 @ 65%, 4 @ 70%, 4x4 @ 85%

W.O.D. (CrossFit Football)

Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete

*rest 60 seconds between rounds

*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.

*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.

Post total reps on med ball throws, push ups and supine ring rows to comments.

 

100915 Rest Day or.........

Level Testing

knock out some skills on your level=30 minutes

then...........

W.O.D. (CrossFit Football)

15, 10, 5 reps of:

Dumbbell Thrusters 50 lbs
Kettlebell Swings 2 pood/1 pood
Pull Ups

Post times to comments


100914 Deadlift/Snatch/Bench/Box

Strength

Deadlift 3, 3, 3, 3 @ 85 - 90% (3 min rest)
Snatch Balance 3 x 3  (1 min rest) 60%

W.O.D. (CrossFit Football)

Complete 5 rounds:

Max Rep Bench Press - 185 lbs
3 Max Height Box Jumps

*set a box as high as possible for 3 box jumps.

Post total reps and height of box to comments.


 

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