Tag Archives: crossfit football

WOD 04.15.15

WARM UP Joint Rotation Shoulder Pass Through Easy 800m Run Hamstring Activation Drills SKILL Deadlift WOD 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Post load and number of reps completed to comments.   COMPETITION 100 Ab Mat Sit ups every 60sec preform 3 inverted burpee for time   STRENGTH Strict […]

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WOD 04.01.15

WARM UP Group Warm up w/ skill work WOD “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps SWOD Bench Press 50% 1×5 60% 1×3 70% 1×1 75% AMRAP COMPETITION  100 GHD sit ups or 100 ab mat sit ups  For time. 

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Strongman Thursday WOD 03.26.15

WARM UP Group warm up and skill work WOD “Power Clean Party” EMOM complete 1 power clean Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep. Women — Start at 65 […]

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WOD 03.24.15

WARM UP 20min Warm up Stretching/Mobility and skill work WOD  Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Scale as needed 15min Cut off COMPETITION  100 Pull ups for time ENDURANCE  Run: 10x 200 m Rest as needed between efforts. Post total time ran (rest is not included)

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WOD 03.04.15

WARM UP Joint Rotation Shoulder Pass Through Every 30sec complete 1 set of movements below Scale movement and reps as needed 3 Rounds Chest to bar Pull ups x7 ring dips x7, sit ups x10 overhead walking lunges 45# plate x10 WOD “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: […]

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WOD 03.03.15

This Saturday March 7th we will be hosting our 2nd Annual Powerlifting Meet  Please come and support our members competing and the others coming from all over  I could use some volunteers as well    WARM UP Joint Rotation Shoulder pass Through Every 30sec complete 1 set of movements below Scale movement and reps as […]

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WOD 03.02.15

Please be aware There is no access to the parking lot off of San Jacinto ave you’ll have to come in via Shaver Also NO 5am strength class this week Its deload week! The Sat 8am class will be cancelled this Sat March 7th We are hosting our 2nd annual Powerlifting Meet   I need […]

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WOD 02.24.15

Parents Please make sure you sign up everyday you will be bringing your kiddo’s to the free child care Mon-Wed 9:30am and Mon and Wed 4:30pm WARM UP Joint Rotation Shoulder Pass Through Easy 1mile run WOD 7 RFT: 7 Box Jumps, 30/24″ 150′ sprint 7 KBS, 2-pood/1.5-pood 150′ Sprint Rest 2 minutes between rounds

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WOD 02.17.15

WARM UP Joint Rotation Shoulder Pass Through easy 400m run 20 burpee sprint WOD 10 Legless Rope Climbs for time or Scale to 10 Rope Climbs for time or Scale to 150 Pull ups 15min cut off Then at the top of the next min 5 Rounds for time of 10 Burpees 35 Double unders 15min […]

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WOD 02.16.15

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 […]