09.01.10

**New Wednesday Hours begin today: available classes @ 6am/7am/8am/6pm/7pm

CFFM
Tabata Pull Ups
Rest 1-minute
Tabata Push Ups
Rest 1-minute
Tabata Sit Ups
Rest 1-minute
Tabata Air Squats
*Score LOWEST rounds for total

Endurance Team - Off/Rest

CrossFit Football - Off/Rest

CrossFit Games Prep - Off/Rest

08.31.10

CFFM
From CF HQ 08.28.10
21-18-15-12-9-6-3 rep rounds for time of
Sumo Deadlift High Pull @ 53/75lbs
Push Jerk @ 53/75lbs

CrossFit Football SWOD “Deloading Week”
3-Position [Floor>Low Hang>High Hang] Power Clean 5 x 3 @ 70% of 3-RM

CrossFit Football DWOD
Tabata Sledgehammer Strikes
Rest 1-minute
Tabata Burpees
Rest 1-minute
Tabata Sledgehammer Strikes
*Alternate Left and Right side strikes after each interval.
*Score LOWEST rounds for total.

CrossFit Games Prep, Wk 5, WOD 18
“Triplets” *All triplets performed at max intensity but with perfect form. No drops from the Oly lifts. Use straps if necessary. Full recoveries between triplets.
1.) 3 Rounds of AQAP NFT:
5 Heaving Snatch Balance w/70% of 1RM Snatch
10 BB Clean-Grip High Pulls AHAP
15 Pistols (L/R)
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
2.) 3 Rounds of AQAP NFT:
5 Clean Pull w/100% of 1RM of Clean
10 BB Snatch-Grip Bent Over Row AHAP
15 Lateral Box Jumps (L/R)
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
3 Rounds of AQAP NFT:
5 Deadlifts @ 75% of 1-RM
10 Weighted Pullups or Chinups (strict dead hang)
15 KBS - 16k-32k
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
Row a 2K Time Trial OR CFE

08.30.10

CFFM
Max Effort Power Snatch [from floor]
3-3-2-2-1-1-1
Reference 08.09.10
Rest 5:00 minutes then...
“Quickee” AMRAP in 7 minutes of
The Bear Complex - AHAP

Endurance Team Half Marathon Training, Wk 2, WOD 3
8 x 200-Meters every 3 minutes

CrossFit Football SWOD “Deloading Week”
Back Squat 5 x 5 @ 70% of 5-RM; Press 5 x 5 @ 70% of 5-RM

CrossFit Football DWOD
Sprint 200-M
50 Toes-2-Bar
Sprint 200-M
40 Toes-2-Bar
Sprint 200-M
30 Toes-2-Bar
Sprint 200-M
20 Toes-2-Bar
Sprint 200-M
10 Toes-2-Bar

CrossFit Games Prep, Wk 5, WOD 17
“Triplets” *All triplets peformed at max intensity but with perfect form. No drops from the Oly lifts. Use straps if necessary. Full recoveries between triplets.
1.) 3 Rounds of AQAP NFT:
5 Power Snatch @ 70% of 1RM
10 Front Squat @ 75% of 1RM
15 Box Jumps @ 20”/24”
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
2.) 3 Rounds of AQAP NFT:
5 Power Clean @ 70% of 1RM
10 Back Squat @ 75% of 1RM
15 Burpees w/hand release
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
3.) 3 Rounds of AQAP NFT:
5 Push Jerks or Split Jerks @ 70% of 1RM
10 Ring Dips
15 GHD Hip Extensions
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
6 x 40yd Sprint w/push-up start OR CFE

08.27.10

CFFM

30-25-20-15-10 rep rounds for time of

WBS @ 14lb/20lb

KBS @ 16k/24k

CrossFit Football SWOD

Weighted Pull Ups 5-5-3-3-3-1-1-1*

*Go as heavy as possible!

Rest 5:00 min then...

CrossFit Football DWOD

AMRAP in 12 min of

5 SDLHP @ 135lbs

10 KBS @ 70lbs

15 D/U

CrossFit Games Prep, Week 4 WOD 16

"Oly Practice"

(all sets performed at sub-maximal weights, perfect form, no misses!)

3-Position Power Clean + Front Squat 5-7 x 2-3 (light)

Clean High Pull 5-7 x 2-3 (medium)

Clean Pull 5-7 x 2-3 (heavy)

Clean and Push Jerk 5-7 x 2-3 (medium)

Split Jerks from rack 5-7 x 2-3 (light/speed)

08.26.10

CFFM
Max Effort Back Squat
Load the bar with your 5-RM, attempt a maximal effort set to failure - push for ten reps!!!
Rest 5:00 min then...
Row 1K Time Trial

CrossFit Football SWOD
Thruster 5-RM

CrossFit Football DWOD
21-15-9
Push Press @ 135lbs (from floor)
Ring Dips
Burpees

CrossFit Games Prep Week 4, WOD 15
"Oly Practice"
(All sets performed at sub-maximal weights, perfect form, no misses!)
3-Position Power Snatch + Overhead Squat, 5-7 x 2-3 (Light)
Snatch High Pull, 5-7 x 2-3 (Medium)
Snatch Pull, 5-7 x 2-3 (Heavy)
Muscle Snatch + Overhead Squat, 5-7 x 2-3 (Medium)
Heaving Snatch Balance + Overhead Squat, 5-7 x 2-3 (Light)

08.25.10

CFFM
For time:
Run 400-Meters
10 6-ft standing broad jumps
20 Pull Ups
30 Push Ups
40 Air Squats
Run 800-Meters
40 Air Squats
30 Push Ups
20 Pull Ups
10 6-ft standing broad jumps
Run 400-Meters

CrossFit Football - Off

CrossFit Game Prep - Off

08.24.10

Kristan Clever, 2010 CFG Champion

CFFM
Max Effort Bench Press
3-3-3-1-1-1*
*Work up to a new one rep max! Refer to 08.13.10
Rest 5:00 minutes then...
75 Burpees for time

CrossFit Football SWOD
Power Clean 3-RM (add 5lbs!)

CrossFit Football DWOD
AMRAP in 12 minutes of
5 Chest-2-Bar Pull Ups
7 Hand Release Push Ups
9 Box Jumps @ 20”

CrossFit Games Prep, Wk 4, WOD 14
21-15-9 AQAP, Not for time of:
Sumo Deadlift add 10-20lbs
Clean Grip Bent Over Row same as last wk.
Single Leg RDL (L/R) same as last wk.
Supine Ring Pull Ups w/arms adducted, feet on box
Good Mornings, same as last wk.
Dead Hang Scapular Pull Ups
GHD Hip Extension w/added weight, + 10-20lbs
L-Hold Pull Ups

08.23.10

CFFM
From CF HQ 08.22.10
400 Meters Walking Lunge Steps
Kristan Clever 8:35, 382 steps, Kim Malz 9:15, Graham Holmberg 10:24, Rebecca Voigt 10:36, 376 steps, Bonnie Weinberger 13:09, Katie Hogan 14:31. Post time and number of steps to comments.
Compare to 091125.

CrossFit Football SWOD
Back Squat 5-RM (add 5lbs!)
Press 5-RM (add 5lbs!)
Rest 5-10 min then...
CrossFit Football DWOD
6 rds for time of
Row 250Meters
1-arm DB Power Snatch, 6 reps Left
1-arm DB Power Snatch, 6 reps Right
10 Burpees

CrossFit Games Prep, Wk 4, WOD 13:
21-15-9 AQAP Not For Time of:
Overhead Squat add 5-10lbs
Hand Stand Push Up
BB Step Up add 5-10lbs
Ring Push Ups
BB Lateral Lunge add 5-10lbs
Pseudo Push Up w/ Feet Elevated
BB Overhead Walking Lunges
Ring Dips
L-Hold on Paralletes/Rings/Hanging from bar ALAP

08.20.10

Thrusters ... yeah!!!

CFFM

TGIF Double Death Whammy

"Death by ten meters"

Rest 10 min. then...

"Death by Thrusters" (63lbs/95lbs)

CrossFit Football SWOD
4 rds of Handstand Holds for max time
Rest 5:00 min. then...

CrossFit Football DWOD
AMRAP in 15 min of
15 Sledgehammer Strikes Left
15 Sledgehammer Strikes Right
7 One-Arm DB Thrusters Left @ 50lbs
7 One-Arm DB Thrustes Right @ 50lbs
Bear Crawl 20-yards

CrossFit Games Prep Wk 3, WOD 12
1 Rd, 100 reps each, AQAP Not For Time
Deadlift same as Tue
Kipping Pull Ups
1-Arm Alternating KBS @ 16k-32k (Toss KB Arm-2-Arm)
Bent Over Rows w/Snatch Grip same as last wk
Reverse Hypers on GHD
DB Renegade Row AHAP

08.19.10

475lbs ... CrossFit Football Works! Want to get Big and Strong???

CFFM
Max Effort 1-RM Deadlift*
*Warm up and set a new max deadlift!
Assistance Strength Work:
4 rds of Handstand Holds for max time

CrossFit Football SWOD
Load the bar with 185lbs ... take it from the rack in a Front Squat and perform as many unbroken reps as possible. Drop the bar and strip it down to 95lbs. Power Snatch the bar overhead and perform as many unbroken reps of Overhead Squats as possible. Record total number of reps completed and weights used. Scale as needed. *Note: Time Component = upon dropping the bar from the front squat you have a maximum of 2 (two) minutes to begin your first rep of Overhead Squats.

CrossFit Football DWOD
For time:
9 Clean N Jerks AHAP
Sprint 200-M
6 Clean N Jerks AHAP
Sprint 200-M
3 Clean N Jerks AHAP
Sprint 200-M

*AHAP = As Heavy As Possible

CrossFit Games Prep Wk 3, WOD 11
1 Rd, 100 reps each, AQAP Not For Time
Front Squats add 5-10lbs
Bench Press add 5-10lbs
OH BB Step Up w/empty bar
Curb Push Ups
KB Reverse Farmers Walk Walking Lunges AHAP
Press same as last wk

08.18.10

From CF HQ 08.16.10

3 rds of

30 Wall Ball Shots @ 14/20lbs

30 Full Squat Snatches @ 45/75lbs

CrossFit Football - Off/Rest

CrossFit Games Prep - Off/Rest

08.17.10

CFFM
Max Effort Power Clean from floor
3-3-3-1-1-1*
*Work up to a new 1-Rep Max!
Rest 5:00 min. then....
“Mini Cindy”
AMRAP in 10 minutes of
5 Pullups
10 Pushups
15 Air Squats
(Try to get 10 rounds!!!)

CrossFit Football SWOD:
Deadlift 1-RM Testing

CrossFit Football DWOD:
Complete 7 rds for time of
5 DB Push Press @ 50lbs
7 Clapping Push Ups
9 GHD Sit Ups

CrossFit Games Prep, Wk 3, WOD 10
21-15-9 rep rounds of [AQAP Not For Time]
Deadlift add 10-20lbs
L-hold Pull Ups
Single Leg RDL’s same as last wk [L/R]
Strict Dead Hang Scapular Pull Ups
Suit Case Pick Ups same as last wk [L/R]
Supine Ring Pull Ups w/feet on box
Good Mornings same as last wk
Bent Over Rows w/Clean Grip add 5-10lbs
GHD Hip Extension

08.16.10

CFFM
[From CF HQ 08.13.10]
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

CrossFit Football SWOD
Back Squat 5 x 5 @ 90% of 5-RM + 5lbs [Refer to 08.05.10]

CrossFit Football DWOD
“The Volkswagon”
21-15-9
Bodyweight Bench Press
Pull Ups

CrossFit Games Prep, Wk 3, WOD 9
21-15-9 rep rounds of [AQAP Not For Time]
OHS add 10-20lbs
HSPU
OH BB Step-Up w/empty bar [L/R]
Plank-2-Pushup+Pushup on one leg [L/R]
BB Lateral Lunge add 10-20lbs [L/R]
Pseudo Push Up alternating on one leg
Farmers Walk Lunges w/KB @ 24k - 32k [L/R]
Ring Dips
L-Hold on Parallettes or Rings or Bar, ALAP each [try to hold five count for each rep]