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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

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.

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.

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!

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!

Strength

Snatch: 2/50% 2/60% 2/70% 1/75% 1/80% 4×1/85%

3x10 Strict Chin-ups

3x10 Toes to Bar

W.O.D. www.CrossFitFootball.com

Complete:

Three (3) 300 yard Shuttle Runs

Rest 5 minutes between efforts.

Six (6) 50 yard shuttles

To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

Post body weight and pass or fail.

Exile News

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

Strength

Warm-up to 80% of your 1RM & 5x3 Back Squat

W.O.D. (CFFB)

Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Description of Tabata Intervals

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

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Mikko Salo "The Worlds Fittest Man" defends his title next weekend!

W.O.D.

1 Mile run

3 Rounds (MU/Squats/Sit-ups)

5 Muscle-ups (Sub 4 dips/4 Pull-ups per muscle-up)

50 Squats

50 Sit-ups

1 Mile Run

Post results to comments

Exile News

10:00am is the only class today. No Boot camp!

We will hold a "Shopping for Nutrition" seminar Today (Saturday July 10th at 2:00pm-4:00pm) at the Homeland Store on SW 104th & Penn. See a coach to get signed up!

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

Strength

Bench Press @ 75%of your 1RM for  5x5

GHD Sit-ups or KTE 3x15

W.O.D. www.CrossFitFootball.com

Perform the following on the minute for 8 minutes:

2 Power Snatches @ 80%-85% of 1RM

3 Handstand Push-ups

*For every round not completed, complete 1 minute of Kalsu.

Post loads used and rounds completed to comments

New Member Kim Bailey during a "Rain" workout! Welcome to Exile!

Exile News

We will hold a "Shopping for Nutrition" seminar Saturday July 10th at 2:00pm-4:00pm at the Homeland Store on SW 104th & Penn. See a coach to get signed up!

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