31 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Thursday, 08.25.11
As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 35# KB (per hand)
7 Supine Ring Pull Up
9 Box Jump 24"
Time: 15 minutes
Rounds: 6 +5 Hang Power Cleans (per hand)
Wednesday, August 31, 2011
CrossFit Football Wednesday, 08.24.11
29 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Wednesday, 08.24.11
15, 10, 5 reps of:
Hang Power Snatch 35# KB (per hand)
Box Jumps 24"
Pull Up
Time: 13 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Wednesday, 08.24.11
15, 10, 5 reps of:
Hang Power Snatch 35# KB (per hand)
Box Jumps 24"
Pull Up
Time: 13 minutes
Saturday, August 27, 2011
CrossFit Football Tuesday, 08.23.11
27 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Tuesday, 08.23.11
21, 15, 9 reps of:
Push Press 95 lbs
Ring Dips
Burpee
Calorie Bike
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Tuesday, 08.23.11
21, 15, 9 reps of:
Push Press 95 lbs
Ring Dips
Burpee
Calorie Bike
Time: 25 minutes
Friday, August 26, 2011
Squat & Press LP Week 6
26 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
12 x 3 x 95#
Press
12 x 3 x 85#
Time: 15 minutes
Extra
one minute of alternating Left/Right KB Swing (40#) - 35 swings
30 count Hollow Rock practice
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
12 x 3 x 95#
Press
12 x 3 x 85#
Time: 15 minutes
Extra
one minute of alternating Left/Right KB Swing (40#) - 35 swings
30 count Hollow Rock practice
Thursday, August 25, 2011
CrossFit Football Monday, 08.22.11
25 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
2 x 3 of the cycle: Muscle Snatch, OH Squat, Power Snatch (45#)
3 x 5 OH Squat (pvc)
Monday, 08.22.11
5 rounds for time:
30 Count Jump Rope
5 Right arm KB power snatch 35#
5 Left arm KB power snatch 35#
5 Burpee pull ups
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
2 x 3 of the cycle: Muscle Snatch, OH Squat, Power Snatch (45#)
3 x 5 OH Squat (pvc)
Monday, 08.22.11
5 rounds for time:
30 Count Jump Rope
5 Right arm KB power snatch 35#
5 Left arm KB power snatch 35#
5 Burpee pull ups
Time: 15 minutes
Wednesday, August 24, 2011
CrossFit Football Sunday, 08.21.11
23 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 of the cycle: Muscle Snatch, OH Squat, Power Snatch (45#)
Sunday, 08.21.11
Complete 2 rounds for time:
5 Push Ups
Sprint 100 yards
10 Push Ups
Sprint 80 yards
15 Push Ups
Sprint 60 yards
20 Push Ups
Sprint 40 yards
*rest 1 minute 30 seconds between rounds
Time: 12 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 of the cycle: Muscle Snatch, OH Squat, Power Snatch (45#)
Sunday, 08.21.11
Complete 2 rounds for time:
5 Push Ups
Sprint 100 yards
10 Push Ups
Sprint 80 yards
15 Push Ups
Sprint 60 yards
20 Push Ups
Sprint 40 yards
*rest 1 minute 30 seconds between rounds
Time: 12 minutes
Sunday, August 21, 2011
CrossFit Football Saturday, 08.20.11 (Off-Season)
21 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 of the cycle: Power Clean,Front Squat to Push Press,Back Squat,Rack Jerk (45#)
Saturday, 08.20.11 (Off-Season)
Complete the following cycle 5 times:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
2 minute rest between rounds. Continue until a round takes more than 2 minutes.
Weight: 65, 75, 85, 95# (4 rounds)
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 of the cycle: Power Clean,Front Squat to Push Press,Back Squat,Rack Jerk (45#)
Saturday, 08.20.11 (Off-Season)
Complete the following cycle 5 times:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
2 minute rest between rounds. Continue until a round takes more than 2 minutes.
Weight: 65, 75, 85, 95# (4 rounds)
Time: 14 minutes
Saturday, August 20, 2011
MMA & CrossFit Football Saturday, 08.20.11 (In-Season)
20 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 of the cycle: Power Clean,Front Squat to Push Press,Back Squat,Rack Jerk (45#)
MMA
Saturday, 08.20.11 (In-Season)
5 rds for time:
10 Kettle Bell Swings 2 pood
40 Yard Sprint
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 of the cycle: Power Clean,Front Squat to Push Press,Back Squat,Rack Jerk (45#)
MMA
Saturday, 08.20.11 (In-Season)
5 rds for time:
10 Kettle Bell Swings 2 pood
40 Yard Sprint
Time: 7 minutes
Friday, August 19, 2011
Squat & Press LP Week 5 & CrossFit Football Saturday, 08.13.11
19 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
12 x 3 x 85#
Press
12 x 3 x 80#
Time: 14 minutes
Saturday, 08.13.11
Complete 2 rounds:
Sprint 100 yards
Sprint 80 yards
Sprint 60 yards
Sprint 40 yards
Sprint 20 yards
Sprint 10 yards
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
12 x 3 x 85#
Press
12 x 3 x 80#
Time: 14 minutes
Saturday, 08.13.11
Complete 2 rounds:
Sprint 100 yards
Sprint 80 yards
Sprint 60 yards
Sprint 40 yards
Sprint 20 yards
Sprint 10 yards
Time: 10 minutes
Thursday, August 18, 2011
CrossFit Football Tuesday, 08.16.11
18 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Tuesday, 08.16.11
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
3 Deadlifts - 185 lbs
10 Burpees
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Tuesday, 08.16.11
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
3 Deadlifts - 185 lbs
10 Burpees
Time: 15 minutes
Wednesday, August 17, 2011
Tuesday, August 16, 2011
CrossFit Football Monday, 08.15.11
16 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Monday, 08.15.11
As many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
Rounds: 6
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Monday, 08.15.11
As many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
Rounds: 6
Time: 10 minutes
Sunday, August 14, 2011
CrossFit Football Sunday, 08.07.11
14 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
3 x 3 Power Snatch (45,65,85#)
Sunday, 08.14.11
Perform 5 rounds:
5 Power Snatches 95 lbs
Ride Bike 1 minute
Time: 13 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
3 x 3 Power Snatch (45,65,85#)
Sunday, 08.14.11
Perform 5 rounds:
5 Power Snatches 95 lbs
Ride Bike 1 minute
Time: 13 minutes
Saturday, August 13, 2011
Squat & Press LP Week 4 & CrossFit Football Sunday, 08.07.11
13 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
15 x 3 x 75#
Press
15 x 3 x 75#
Time: 18 minutes
Sunday, 08.07.11
Complete 10 rounds of:
50 yard sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
15 x 3 x 75#
Press
15 x 3 x 75#
Time: 18 minutes
Sunday, 08.07.11
Complete 10 rounds of:
50 yard sprints, on the minute
Time: 10 minutes
CrossFit Football Thursday, 08.11.11
12 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Thursday, 08.11.11
On the Minute
Perform 3 Power Cleans (115#) on the minute for 10 minutes.
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Thursday, 08.11.11
On the Minute
Perform 3 Power Cleans (115#) on the minute for 10 minutes.
Time: 10 minutes
Thursday, August 11, 2011
CrossFit Football Tuesday, 08.09.11
11 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Tuesday, 08.09.11
Complete 5 rounds for time:
10 KB Swing - 50#
10 Release Push Ups
Sprint 50 yards
Time: 11 minutes
L-sit: 5 x 20 count
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Tuesday, 08.09.11
Complete 5 rounds for time:
10 KB Swing - 50#
10 Release Push Ups
Sprint 50 yards
Time: 11 minutes
L-sit: 5 x 20 count
Wednesday, August 10, 2011
Tuesday, August 9, 2011
CrossFit Football Monday, 08.08.11
9 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks
2 x 10 KB Swing 30#
Monday, 08.08.11
Perform 4 rounds of:
10 KB Swings - 50#
15 Knee to Elbows
40 Jump Rope
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks
2 x 10 KB Swing 30#
Monday, 08.08.11
Perform 4 rounds of:
10 KB Swings - 50#
15 Knee to Elbows
40 Jump Rope
Time: 14 minutes
Sunday, August 7, 2011
CrossFit Football Saturday, 08.06.11
7 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Saturday, 08.06.11
Complete 3 rounds for time:
10 x KB Thrusters (30#,35# - Switch at 5 reps)
10 x Knees to Elbows
50 x Jump Rope
10 x Burpees
Time: 18 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Saturday, 08.06.11
Complete 3 rounds for time:
10 x KB Thrusters (30#,35# - Switch at 5 reps)
10 x Knees to Elbows
50 x Jump Rope
10 x Burpees
Time: 18 minutes
Saturday, August 6, 2011
Squat & Press LP Week 3 & CrossFit Football Wednesday, 08.03.11
6 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
15 x 3 x 65#
Press
15 x 3 x 65#
Time: 13 minutes
Wednesday, 08.03.11
for time:
Sprint 4 x 50 meters (15 secs rest)
15 Single Arm (RT) Push Presses 50# KB
15 Single Arm (LT) Push Presses 50# KB
Sprint 4 x 50 meters (15 secs rest)
Time: 7 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Squat
15 x 3 x 65#
Press
15 x 3 x 65#
Time: 13 minutes
Wednesday, 08.03.11
for time:
Sprint 4 x 50 meters (15 secs rest)
15 Single Arm (RT) Push Presses 50# KB
15 Single Arm (LT) Push Presses 50# KB
Sprint 4 x 50 meters (15 secs rest)
Time: 7 minutes
Friday, August 5, 2011
CrossFit Football Thursday, 08.04.11 & MMA
5 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Thursday, 08.04.11
5 rounds for time:
3 Power Snatches 95 lbs
5 Handstand Push Ups
7 Box Jumps 24"
Time: 11 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Thursday, 08.04.11
5 rounds for time:
3 Power Snatches 95 lbs
5 Handstand Push Ups
7 Box Jumps 24"
Time: 11 minutes
MMA
Wednesday, August 3, 2011
CrossFit Football Thursday, 07.28.11
3 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Thursday, 07.28.11
Complete 3 rounds:
10 Single Arm (RT) DB Walking Lunges, 35#
10 Single ARM (LT) DB Walking Lunges, 35#
10 Pull Ups
Time: 9 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Thursday, 07.28.11
Complete 3 rounds:
10 Single Arm (RT) DB Walking Lunges, 35#
10 Single ARM (LT) DB Walking Lunges, 35#
10 Pull Ups
Time: 9 minutes
Tuesday, August 2, 2011
CrossFit Football Tuesday, 08.02.11
2 Aug 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Tuesday, 08.02.11
12, 9, 6, 3 for reps:
Power Cleans 115 lbs
Ring Dips
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Tuesday, 08.02.11
12, 9, 6, 3 for reps:
Power Cleans 115 lbs
Ring Dips
Time: 10 minutes
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