08.13.10

CFFM

Max Effort Bench Press

5-5-5-3-3-3*

*Work up to a 3-RM!

Rest 5:00 min. then...

“Karen”
150 WBS for time @ 14/20lbs

CrossFit Football SWOD

Overhead Squat 3, 3, 3, 1, 1, 1*
*Work up to 90% of previous 1-RM [Refer to 07.23.10]
Rest 5:00 min. then...

CrossFit Football DWOD
5 rds for time of
10 KBS @ 70lbs
15 Toes-2-Bar
Sprint 100-M

CrossFit Games Prep, Wk 2, WOD 8
1rd AQAP NFT, 80 reps each of:
KBS @ 16k-32k
Bent Over Rows w/Snatch Grip - AHAP
Kipping Pullups (various grips)
Good Mornings w/BB - same as Tuesday
Dumbbell Renegade Rows - AHAP
Reverse Hypers on GHD
Toes-2-Bar

08.12.10

CFFM
Row 2k Time Trial*
*Warm-up thoroughly, include 500-750 meters on the Concept2 as part of your warm-up at increasing levels of intensity.
Rest 5:00 min. then...
“Quickie” from 04.05.10 and 05.17.10
As Many Push Ups As Possible In Seven Minutes
*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
- - - - - - - - - -
CrossFit Football SWOD
Back Squat 5 x 2 @ 90% of 1-RM
Bench Press 5 x 5 @ 90% of 5-RM
Rest 5:00 min. then...
- - - - - - - - - -
CrossFit Football DWOD
AMRAP in 12 minutes of
3 Hang Power Cleans @ 135lbs
10 WBS @ 20lbs [Shoot the ball OVER the target on each rep!]
- - - - - - - - - -
CrossFit Games Prep, Wk 2, WOD 7
1rd AQAP NFT, 80 reps each of:
Front Squats add 10-20lbs [Don’t use a rack, power clean the weight to your shoulders!]
Bench Press add 10-20lbs
Barbell Lateral Step-Up add 10-20lbs [16”-20”]
Ring Push Ups [Set rings 4”-6” above ground]
Barbell Overhead Reverse Walking Lunges w/empty bar
Shoulder Press add 10-20lbs [Don’t use a rack, power clean the weight to your shoulders!]
GHD Sit-Ups

08.11.10

CFFM WOD

Max Effort: Deadlift 5-RM

*Warm-up and determine your five rep max deadlift. Reference 05.28.10 for 1-RM and 05.14.10 for previous 5-RM. Try to add 5-10lbs!

Assistance Strength Work - Supine Ring Pullups, 4 x 12

CrossFit Football - Off/Rest

CrossFit Games Prep - Off/Rest

08.10.10

CFFM WOD
[From CF HQ 08.09.10]

“SQT”
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

08.09.10

Coach B - "Finish! Finish! Finish!" Monday, August 9
CFFM - Max Effort Power Snatch from floor
3-3-3-1-1-1*
*Work up to 1-RM [Reference dates 07.06.10 and 07.22.10]
Rest 5:00 min then... “Quickie” AMRAP in 8 minutes of
10 KBS @ 16-k/24-k
10 Burpees w/hand release
- - - - - - - - - - - - -
CrossFit Football SWOD:
Front Squat > Load the bar with 75% of your 3-RM [Reference 07.29.10]
Perform as many reps as possible in 4 minutes. You may re-rack the bar to break as needed during the allotted time. Score total number of reps completed.
Rest 5:00 min then... CrossFit Football DWOD:
For time:
Sprint 200-Meters
30 Push Presses @ 135lbs from the rack
Sprint 200-Meters
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CrossFit Games Prep, Wk 2, WOD 5
2 rds of 21 and 15 reps AQAP NFT
Barbell Overhead Squat add 10-20lbs
Handstand Push Ups
Barbell Step Up [L/R] add 10-20lbs
Plank-2-Pushup + Push Up [L/R]
Barbell Lateral Lunge [L/R] add 10-20lbs
Pseudo Planche Push Ups
Barbell Walking Overhead Lunges [L/R] add 10-20lbs
Ring Dips
Toes-2-Bar

08.06.10

Get ready for Fight Gone Bad V - we are hosting the event Saturday, September 25!

CFFM
For time:
Row 50 cals
50 WBS 14/20
50 SDLHP 53/75
50 Box Jump
50 Push Press 53/75

CrossFit Football SWOD/DWOD:
“Lizzie”
12, 9, 6, 3
185lb Power Clean
Ring Dips

CrossFit Games Prep, Week 1, WOD 4
1 rd AQAP NFT
60 Romanian Deadlift (RDL) w/Snatch Grip @ 30% of 1-RM Deadlift
60 Kipping Pull Ups
60 Kettlebell Swings @ 16k - 32K
60 Bent Over Rows w/Clean Grip AHAP
60 Good Mornings w/empty bar
60 Supine Ring Pull Ups
60 Reverse Hypers on GHD

08.05.10

CFFM
Max Effort Push Jerk from rack 3-3-3-1-1-1*
*Refer to 7.28.10
Rest 5:00 minutes then...
21-15-9 for time of
Barbell Overhead Squat 63/95
Pull-Ups
- - - - - - - - - - - - -
CrossFit Football SWOD:
Back Squat 5 x 5 @ 90% of 5-RM [Refer to 07.26.10]
Press 5 x 2 @ 90% of 1-RM
Rest 5:00 minutes then...
CrossFit Football DWOD:
7 rds for time of
7 KBS @ 70lbs
14 KB SDLHP @ 70lbs
21 Double Unders
- - - - - - - - - - - - -
CrossFit Games Prep, Week 1, WOD 3
1 rd AQAP NFT
60 Front Squats @ 30% of 1-RM Back Squat
60 Bench Press @ 50% of 1-RM
60 Barbell Lateral Step Up w/empty bar
60 Curb Push Ups
60 Reverse Walking Lunges (unweighted)
60 Shoulder Press @ 50% of 1-RM
60 GHD Sit Ups

08.04.10

CFFM
From CF HQ 07.31.10
6 rounds for time of
Run 400-Meters
25 Burpees

CrossFit Football - Off/Rest

CrossFit Games Prep - Off/Rest

08.03.10

CFFM
Max Effort Back Squat
3-3-3-1-1-1*
*Refer to 7.26.10, work up to a 1-Rep Max!
Rest 5:00 minutes then...
GHD Sit Ups 3x25
GHD Hip Extension 3x25

- - - - - - - - - - - - -
CrossFit Football
SWOD: Power Snatch 5 x 3 @ 90% of 3-RM
Rest 5:00 minutes then...
DWOD: 5 rds of Suicides (Full Sets), Rest 1:1
- - - - - - - - - - - - -

CrossFit Games Prep Wk 1, Wod 2
2 rds AQAP NFT
15 reps each of
Deadlift @ 50% 1-RM
Supine Ring Pull Ups w/Arms Abducted
Single Leg Bridge (L/R)
Strict Dead-Hang Scapular Pull Ups
Suitcase Pick Ups @ 30% of DL 1-RM (L/R)
Supine Ring Pull Ups w/Arms Adducted
Single Leg RDL w/10-20lbs (L/R)
Strict Dead-Hang Chin Ups (close grip)
GHD Hip Extension

08.02.10

Watch the Video from Again Faster, it is awesome!

CFFM
[From CF HQ 08.01.10]
Five rounds for time of
135lb Squat Clean Thrusters, 5 reps
10 Chest-2-Bar Pull Ups - - - - - - - - - - - - - - -
CrossFit Football SWOD:

Wide Stance Low Box Squat for speed: 10x3 @ 60% 1-RM Press 5x5 @ 87.5% of 5-RM, Refer to 07.22.10 DWOD
DWOD:
AMRAP in 12 minutes of
30 Overhead Walking Lunge Steps w/45lb Plate
15 Hand Release Burpees - - - - - - - - - - - - -
CrossFit Games Prep
Week 1, WOD 1
2 rds AQAP NFT (as quick as possible/not for time)
15 reps each of
Barbell Overhead Squat w/empty bar
Pseudo Planche Push Ups
Barbell Step Up (L/R) w/empty bar
Plank-2-Push Up w/Rotation (L/R)
Barbell Lateral Lunge (L/R) w/empty bar
Hand Release Push Ups
Barbell Walking Overhead Lunges (L/R) w/empty bar
Ring Dips
Toes-2-Bar

*Remember Gamers now we are taking a short break from heavy weights to focus on recovery and rebuilding our strength-stamina/endurance. Focus on perfect reps, don't count slop! If you need to rest several minutes between rounds and/or exercises to maintain form - DO IT! These wods are not for time.