CFFM WOD
[From CF HQ 08.09.10]
[From CF HQ 08.09.10]
“SQT”
3 rds for time of
95lb ground-to-overhead, 10 reps
200-yd shuttle sprint
3 rds for time of
95lb ground-to-overhead, 10 reps
200-yd shuttle sprint
As soon as possible post-wod: Recovery run of 1-mile @ 60%
CrossFit Football SWOD:
[Performed after DWOD] GHD Situp & Hip Extension, 3 x 15 ea.
CrossFit Football DWOD:
AMRAP in 20 minutes of
[one round consists of]
1 HSPU
1 Weighted Pullup AHAP
2 HSPU
3 Weighted Pullup AHAP
3 HSPU
5 Weighted Pullup AHAP
CrossFit Games Prep, Wk 2, WOD 6
2 rds of 21 and 15 reps AQAP NFT
Sumo Stance Deadlift @ 60% of 1-RM DL
Supine Ring Pullups Arms Adducted w/Feet On Box
Single Leg RDL [L/R] add 5-10lbs
Strict Dead-Hang L-Hold Pullups
Suitcase Pick Ups [L/R] add 10-20lbs
Supine Ring Pullups Arms Abducted w/Feet On Box
Good Mornings w/BB - add 10-20lbs
Strict Dead-Hang Scapular Pullups
GHD Hip Extension
