100724 "The O'Dell" Birthday Beatdown

W.O.D.

AMRAP 26 Minutes: 1 Round of Helen

400m Run

21 KB Swings (55lbs/35lbs)

12 Pull-ups

Post Rounds & Time to Comments

 


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100723 Max Week Day 5: Deadlift

Strength

10 minute warm-up and go for a new 1 rep max for Deadlift

W.O.D. CrossFit Football

Complete 8 rounds:

2 Power Snatches
4 Snatch Pulls
2 Power Snatches

*Do not drop the weight. 
*If weight is dropped, count a penalty. 3 handstand push ups for penalty.
*Go as heavy as possible.
*Rest as needed between rounds.

Post weights and penalties to comments.

Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 23rd.

Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

*We will have the Birthday Beat-down for JR O'Dell this Saturday at 10:00am.

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday July 31, 2010 at 10:00am. It will replace the 10:00 Saturday workout at the gym. It is open to all. This is your chance to bring your friends and family. It will be a free workout!  Lets represent and wear our CrossFit Exile Shirts!

100722 Max Week Day 4: Bench Press

Strength

10 minute warm-up and go for a new 1 rep max for Bench Press

W.O.D. CrossFit Football

Complete 5 rounds for time of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Post times and loads to comments.

Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 23rd.

Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

*We will have the Birthday Beat-down for JR O'Dell this Saturday at 10:00am.

*We will have a workout at Early Wine  Park, located at S, May & 119th Saturday July 31, 2010 at 10:00am. It will replace the 10:00 Saturday workout at the gym. It is open to all. This is your chance to bring your friends and family. It will be a free workout!  Lets represent and wear our CrossFit Exile Shirts!


100721 Max Week Day 3: Rest Day

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Work on Skill Levels or do a missed Max Effort lift!

Exile News

CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 23rd.

*Additional Team Member Information (Name, Address, Phone, Email, T-Shirt Size)

We will have the Birthday Beat-down for JR O'Dell this Saturday at 10:00am.


100720 Max Week Day 2: Back Squat

Strength

10 minute warm-up and go for a new 1 rep max for Back Squat

W.O.D. CrossFit Football

Complete:

Weighed Pull Ups 3, 3, 3, 3, 3, 3, 3

then...

Tabata Row

*For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed. Goal is 1000+ meters.

Post weights used on pull ups and total meters rowed to comments.

 

100719 Max Week Day1: Power Clean

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Strength

10 minutes warm-up and go for a 1 Rep Max Power Clean

W.O.D.

2 Rounds

400 meter sprint

200 meter sprint

100 meter sprint

50 meter sprint

* rest 30 seconds between sprints

* rest 60 seconds between rounds

Post total time to comments

 

100717 Birthday Beatdown Drew & Aaron

W.O.D.

4 person team will complete:

60 Tire Flips

60 Broad Jump Burpees

1 mile run

*only one person can work at a time

Post results to comments

Exile News

Schedule Change: Due to the heat ,we will add a 7:30pm CrossFit Class on Tuesdays & Thursday! hope this helps.

100716 On The Minute

W.O.D.

Perform the following on the minute for 25 minutes:

2 Power Cleans @ 80%-90% of 1 RM

*For every round not completed, assess 5 strict chin ups as penalty.

Post loads used and rounds completed.

Exile News

We will have the Birthday Beat-down for Drew Bailey & Aaron O'Neil this Saturday at 10:00am

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

100715 TGU/Handstands

Strength

Turkish Get-up 3x3 each side(Heavy)

Handstand push-up 5x3

W.O.D. www.CrossFitFootball.com

Five rounds for total reps of:

Front Squat @ body weight, 30 seconds
Rest 30 seconds
Bench Press @ body weight, 30 seconds(Sub: Push-ups)
Rest 30 seconds
Sprint 100 meters
Take rest of minute to rest.

Post total reps completed to comments.

Exile News

We will have the Birthday Beatdown for Drew Bailey & Aaron O'Neil 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!

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!

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