John Welbourn, Owner - CrossFit Football, 455# Floor Presses
*Memorial Day Weekend Hours: No evening classes Friday, May 28. Closed Saturday 5/29, Sunday 5/30 and Monday 5/31. Classes resume Tuesday, June 1. You've been working hard, enjoy the time off!!
CFFM DWOD
"I Hate You"
For time:
20 reps, Shoulder-2-Overhead @ 85lbs/135lbs*"I Hate You"
For time:
30 reps, Burpee Box Jumps @ 20"/24"
Run 800-Meters
*Any combination of press/push press/jerk.
CFFB SWOD
A.) Squat 3 x 5; C.) Overhead Squat 5 x 3
CFFB DWOD
AMRAP in 15 minutes of
AMRAP in 15 minutes of
3 "Anyway Overhead" @ 75% B.W.
6 Push Ups
9 GHD Hip Ext.
Starting Strength SWOD
A.) Squat 3x5, Bench 3x5, DL 1x5
A.) Squat 3x5, Bench 3x5, DL 1x5
B.) Squat 3x5, Press 3x5, Power Clean 5x3
*Squat = same as Friday; BP/P = +.5 - 2lbs; PC = +.5 - 2lbs; DL = +2 - 5lbs
