W.O.D. (CrossFit Football)

Football Gone Bad

Three 5 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds.

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

Exile News

*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

*8 Bottles of Fish Oil has arrived!

W.O.D (CrossFit Calgary)

1 Round for time:

30 Toes to Bar

20 Back Squat (205lb/135lb)

20 Toes to Bar

15 Back Squat (205lb/135lb)

10 Toes to Bar

10 Back Squat (205lb/135lb)

Post Time to Comments

Exile News

*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

*8 Bottles of Fish Oil has arrived!

W.O.D. (CrossFit Calgary)

1 Round for time:

800m Run

40 Ground to Overhead Anyway(105lb/75lb)

800m Run

Post Time to Comments

Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 30th

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

*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!

Crossfit The Woodlands - "Limitations" Ad from 31Films on Vimeo.

W.O.D. (CrossFit.com)

"Roy"

5 Rounds for time

Deadlift 15 Reps (225lbs/155lbs)

20 Box Jumps (24"/18")

25 Pull-ups

Post Load & Time to comments

* Scale to 3 Rounds if needed!

Exile News

*CrossFit Throw-down Team members information and payment($30.00) are due by Friday July 30th

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

*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!

W.O.D. (CrossFit Calgary)

Perform all three workouts today!

1)  3 Rounds for Reps

15 DB Split Jerks (40lb/25lb per hand)

50 Walking Lunges

2)  5 Rounds for Reps

30s of Med Ball Cleans (20lb/14lb)

30s Rest

3) AMRAP Double Unders 2 Minutes

Rest 2 Minutes

AMRAP Double Unders 2 Minutes

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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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!

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!

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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.