CrossFit Football, Week 9, Day 4

29 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats

SWOD
Deadlift 5 RM 135,155,175,195,215,230

MetCon
7 rds for time:
3 Push Press 95#
6 Pull Ups
9 Push Ups

SWOD Time: 15 minutes
MetCon Time: 16 minutes

CrossFit Football, Week 9, Day 3

27 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats

SWOD
Power Clean 5 x 3 115,125,140,150,160
Strict Chin Ups 3 x max 6-6-6

MetCon
Sprints - 10 x 40 yds

SWOD Time: 20 minutes
MetCon Time: 6 minutes

CrossFit Football, Week 9, Day 2

25 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 5 Push Ups/Squats
Squat/Press: 45x5, 65x3, 85x2

SWOD
Squat 5 x 5 - 135,150,160,170,180
Press 5 x 5 - 95,105,115,120,125 (2-3)

MetCon
Perform 2 Power Cleans on the minute for 15 minutes (115#)

SWOD Time: 29 minutes
MetCon Time: 15 minutes

CrossFit Football, Week 9, Day 1

24 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 5 Pulls Ups; 10-8-6 Push Ups/Squats

SWOD
Bench Press - 5 x 5 135,155,165,175,180

MetCon
30 Squats Body Wt
200 yd Sprint
30 Burpees

SWOD Time: 10 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 8, Day 5

23 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 10 Push Ups/Squats

SWOD
Deadlift 5 x 5 135,165,185,205,225
Hand Stand Push Ups (window sill) 3 x max 10-10-10

MetCon
3 rds for time of:
6 Power Snatch 95#
10 Squat Thrusts

SWOD Time: 16 minutes
MetCon Time: 10 Minutes

CrossFit Football, Week 8, Day 4

21 June 2009

Warm Up: 3x10 arm/neck/trunk rotations;3 x 5 Push Ups/Squats

SWOD
Squat 5 x 5 (45x5,65x3,95x2) 135,145,155,165,175
Press 5 x 5 (45x5,65x3) 95,105,115,120,125 (3+2)

Swim - 500 yds 15'37"

SWOD Time: 28 minutes

CrossFit Football, Week 8, Day 3

20 June 2009

Warm Up: 3x10 arm/neck/trunk rotations;
Thrusters - 7,5,3 (45,65,85#)

5 rds for time:
5 Thrusters 95#
5 Burpees
5 Pull Ups

Workout Time: 17 minutes

CrossFit Football, Week 8, Day 2

19 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

SWOD
Power Clean - 5 x 3 95,115,135,145,155

MetCon
5 rds for time:
3 Deadlifts 175#
6 Dips
9 Hanging Leg Raise

SWOD Time: 11 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 8, Day 1

17 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

SWOD
Squat 5 x 5 - 115,135,150,160,170
Bench 5 x 5 - 135,155,165,170,175

MetCon
amrap in 12 minutes:
10 Kettle Bell Swings 50#
40 yds Sprint

SWOD Time: 17 minutes
MetCon Time: 12 minutes

CrossFit Football, Week 7, Day 5

16 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

MetCon
5rounds for time of:
7 Overhead Squats 45 lbs
7 Box Jumps 24" box
7 Dips

SWOD
Deadlift 5 RM 135,155,185,200,215
Strict Pull Ups 3 x max reps (3 mins rest) 6-6-6

SWOD Time: 17 minutes
MetCon Time: 11 minutes

CrossFit Football, Week 7, Day 4

14 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Deadlift - 3x(135,155,175)

5rds for time:
Deadlift x 5 185#
Burpees x 10

Time: 12 minutes

Extra: 10 mile bike ride

CrossFit Football, Week 7, Day 3

13 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Squat - 3x5 3x(95,115,135), 5x(155,160,165)
Press - 3x5 3x(45,65,95), 5x(110,115,120)

MetCon
For Time:
Thrusters x 21 65#
Pull Ups x 21
Burpees x 21

SWOD Time: 31 minutes
MetCon Time: 11 minutes

CrossFit Football, Week 7, Day 2

10 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Power Clean - 3x3 45#

Strength WOD
Power Clean - 5x3 95,115,135,145,150
Chin Ups - 3xmax 6,6,6

MetCon
8 x 40yd Sprints

SWOD Time: 16 minutes
MetCon Time: 6 minutes

CrossFit Football, Week 7, Day 1

9 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Squat - 3 x 5 3x(95,115,135) 5x(155,160,165)

MetCon
21,15,9
Power Snatch 65#
Bench Press 135#
Box Jump

SWOD Time: 16 minutes
MetCon Time: 20 minutes

CrossFit Football, Week 6, Day 5

7 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Deadlift - 5 x 5 135,165,185,200,210

MetCon
20 Thrusters (65#), 20 yd Sprint
15 Thrusters (65#), 40 yd Sprint
10 Thrusters (65#), 80 yd Sprint
5 Thrusters (65#), 100 yd Sprint

500 meter sprint - 16 minutes

SWOD Time: 13 minutes
MetCon Time: 16 minutes

CrossFit Football, Week 6, Day 4

6 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

7 rds for time:
15 Push Ups
7 Pulls Ups
100 m run

Workout Time: 28 minutes

Followed this up with a 10 mile bike ride.

CrossFit Football, Week 6, Day 3

5 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Overhead Squats - 5-3-2 PVC

Strength WOD
Squat - 3 x 5 3x(45,65,95,120,135,145), 5x(155,160,165)
Press - 3 x 5 3x(45,65,85,95), 5x(110,115,120)

Workout Time: 32 minutes

CrossFit Football, Week 6, Day 2

3 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups;3x5 squats;
Overhead Squats - 5-3-2 PVC

Strength WOD
Squat - 1RM 2x(95,115,135), 1x(145,155,165,175,185,195,205) PR
Bench - 1RM 2x(135,155,175), 1x(185,195,205) PR

Workout Time: 32 minutes

CrossFit Football, Week 6, Day 1

2 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;

Strength WOD
Power Clean - 1RM 115,135,145,155 PR
Deadlift - 1RM 155,185,205,225,245,265,275 PR

MetCon
4 rds for time of:
10 Power Cleans - 95#
5 Pull Ups

SWOD Time: 22 minutes
MetCon Time: 10 minutes