100916 Power Snatch


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


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


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.


100913 Front Squat/Ring Rows/AMRAP

Strength (CrossFit Football)

Front Squats 3, 3, 3, 3, 3, 3 80% of 1RM
Supine Ring Rows 3 x 15 (1 min rest)

W.O.D. (CrossFit Football)

As many rounds as possible in 15 minutes:

1 Round is equal to:
3 Power Clean @ 55% of 1 RM
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of Cindy

Post total rounds to comments.

100911 "Remember"



Post results to comments

100910 Power Clean/Pull-up/Thruster/Burpee


Power Clean 3, 3, 3, 3, 3, 3

W.O.D.(CrossFit Football)

Complete 9 rounds for time of:

5 Strict Pull Up
5 DB Thrusters 50 lbs
5 Burpees

Post times and loads to comments.

Mobility W.O.D.(K-Starr)

100909 Bench/Chin/Dip/Push/Sprint

*Allie Ishcomer, from the upcoming season of "The Biggest Loser", will be training for the finale here at CrossFit Exile. She will start out in the Boot camps on Tuesdays,Thursdays and Saturdays. Now is the time for you to get motivated! Come watch her transformation and get in the best shape of your life! The new season starts September 21, on NBC.


Bench Press 4x6 @ 82.5% of 1 RM (3-5 mins rest)
Strict Chin Ups 3 x max reps (1 min rest)
Ring Dips 3 x max reps ( 1 min rest)


Complete 6 rounds:

Max Rep Plyo Push Ups
100 yard sprints

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate 
*Rest 60 seconds between rounds

Mobility W.O.D. (K-Starr)


100908 Squat/Sprint/Swing


Back Squat 5 x 5 @ 75%

W.O.D. (CrossFit Football)

Complete 4 rounds:

You have 1 minute to complete the following...

Sprint 50 Meters
30 KB Swings  - 2 pood/1 pood

*rest 2 minutes between rounds.

Post times to comments.

Mobility W.O.D. (K-Starr)



100907 Deadlift/Run/Clean/Dip


Deadlift 5 x 5 @ 70% of 1 RM

W.O.D. (CrossFit Football)

Complete 8 rounds:

50 meter sprints

*rest 30 seconds between efforts


Complete as many rounds as possible in 8 minutes of:

5 Power Cleans to Push Press 155 lbs
5 Ring Dips

Post fastest sprints and rounds completed to comments.

Mobility W.O.D. (K-Starr)


100906 Labor Day Celebration & One Year Anniversary Party!

W.O.D 10:00am BBQ to follow!



50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.


*This is what the gym looked like a year ago! A special thank you to all that took a chance on Exile! The best is yet to come!

Mobility W.O.D.

Page 127 of 159


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