SWOD
Squat 3×5 (add 5 lbs)
Bench 3×5 (add 2.5 lbs)
DWOD
Complete 4 rounds:
1 Minute – Max Rep Sit Up Med Ball Throws w/ 20 lbs
1 Minute – Max Rep True Push Ups
1 Minute – Max Rep Supine Ring Rows
1 Minute – Banded Good Mornings
2013 08 15
SWOD
Rest
DWOD
Sprint
6 x 70 yards
*Rest 30 seconds between reps
then…
As many reps as possible in 8 minutes of:
Pull Ups
*You have 8 minutes to get as many pull ups as possible. Any type of pull up can be used.
Some Reading Material
Beginner’s Guide to Crossfit Football
Strength in Execution
Let the Games Begin
2013 08 12
SWOD
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds:
1 Minute – Barbell Overhead Support
1 Minute – GHD Back Extension Isometric Hold
*30 seconds rest between rounds
*For barbell overhead support, get the weight overhead anyway possible and hold for 60 seconds. Start light and add weight to the bar each. Work up the heaviest set possible.
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.
2013 08 11
2013 08 11
SWOD
Power Snatch 6×2
DWOD
Complete 5 rounds:
Overhead Squats – Max Reps
Bent Over Rows – 15 Reps
Use last set of 2 reps of power snatches for both the overhead squats and bent over rows.
2013 08 08
SWOD
Squat 3×5 (add 5 lbs to last workout)
Banded Good Mornings 100 reps
DWOD
As many rounds as possible in 10 minutes:
Close Grip Bench – 3 reps
Dynamic Push Ups – 10 reps
*Close Grip Bench use body weight
2013 08 07
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Perform 2 Power Cleans and death by pull ups…
Power Cleans use 80% of 3 RM or 5×3 Weight
*For this workout, perform 2 Power Cleans & 1 pull up in the first minute, 2 Power Cleans & 2 pull ups the second minute, 2 Power Cleans & 3 pull ups in the third, 2 Power Cleans & 4 pull ups…and so on, until you cannot perform the number of presribed pull ups for the given minute. Remember you have to complete 2 power cleans to buy into each round and adding one pull up each minute
2013 08 05
SWOD
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
DWOD
Complete 4 rounds:
Top of Ring Dip Hold – 30 seconds
Max Ring Dips – 30 seconds
Rest – 60 seconds
Handstand Hold – 30 seconds
Max Handstand Push Ups – 30 seconds
Rest – 60 seconds
2013 08 04
2013 08 03
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
DWOD
“GFY” Tabata Deadlift Challenge
You have 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.
Weight – 315 lbs / 205 lbs
*This one of the CFFB classics. Obviously this is a pretty aggressive weight. Try to pick a weight you feel like you can hit reps of 5-7 for each of the 8 Rounds
2013 08 01