Tag Archives: crossfit football

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WOD 01.22.15 STRONGMAN THURSDAY

Strongman Thursday!   WARM UP Group Warm up WOD 100 double unders/5 stones to shoulder/500M Row 80 double unders/4 stones to shoulder/400M Row 60 double unders/3 stones to shoulder/300M Row 40 double under/2 stones to shoulder/200M Row 20 double unders/1 stone to shoulder/100M Row Substitute burpees for double unders 30/25/20/15/10 Substitute Rowing for a Run […]

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WOD 01.20.15

WARM UP Every 30 sec 3 rounds Strict Pull ups x5, ring push ups x7, toes to bar x7, box jumps 24″ x10 WOD 6 minute AMRAP: 100m run, 10 Kettlebell Swing 70/53 ENDURANCE/LIFTING 20 min OTM: (On the Min) 2 deadlift 405/250 (re-grip at bottom) 3 Handstand Push up every 5 minutes complete 2 […]

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Christmas Schedule 2014

Dec 22nd – Jan 3rd Its Friends and Family week! (Actually 2 weeks) The Holidays are upon us. Friends and Family will be visiting what better way to pass the time then introduce your loved ones to what you love to do.   Holiday Schedule Mon 12.22.14 5:30am-6:30am Group Class 8:30am-9:30am Group Class 9:30am-10:30am Group […]

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WOD 12.10.14

WARM UP The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk […]

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WOD 11.04.14

WARM UP Joint Rotation Shoulder Pass Through easy 400m run EMOM for 10 minutes: Snatch Complex 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex. Post weight used WOD Sham 7 rounds […]

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WOD 10.13.14

WARM UP 5min Roll out/Mash Legs Joint Rotation Shoulder Pass Through easy 400m run 10min Group warm up drills WOD Squat 50.0% 1×5 60.0% 1×3 70.0% 1×2 75.0% 1×1 80.0% 1×1 85.0% 1×1 90.0% 1×1 For time: 100 Pull-ups 100 Wall Balls, 20/14 lbs   Then 100 Ab mat sit ups For time EWOD 10 […]

WOD 09.25.14

Its Roxanne’s last day tomorrow she is moving up north. We WILL MISS YOU KID! WARM UP Roxanne Burpee Warm Up WOD As many reps in 10 mins as you can of: Row (calories), 4 mins Rest 1 min Pull-up, 3 mins Rest 1 min Back Squat, 1x bodyweight (3/4 for women), 2 mins Rest […]