Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 5 lbs to last workout)
Collegiate
Squat 5 RM Press 5 RM
Conditioning
Complete 7 rounds: False Grip Pull Ups on Rings or False Grip Ring Rows – max reps Hollow Rocks – 10 reps
2014 12 14
Tag Archives: pull ups
Conditioning
On the minute Complete the following on the minute for 12 minutes: Power Clean @ 225/150 lbs – 1 rep CTB Pull Ups – 5 reps
2014 12 11
Rumor has is that Mr. Hip will be making a come back.
Today will be short and sweet. Come in tomorrow ready to attack the Crossfit Football Total. The total will consist of Power Clean, Squat, Bench, Deadlift. Start planning out warm ups and attempts.
Conditioning
Complete 5 rounds, Not for time: 50/35 lbs Pull Ups – max reps 100 yard Farmer’s Carry – AHAP *For farmer’s carry walk out 50 yards, back 50 yards.
2014 12 03
Crossfit Football Coaches Seminar participants paying up for some chin reaches, with group "I'm a Star Burpees." Don't reach your chin!
10 Things No One Tells You About Being a Female Strength Athlete
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 5, 5, 5 Bench Press 5×3 @ 90% of 3 RM
Conditioning
Complete 12, 9, 6 reps of: 75/50 lbs DB Thrusters Pull Ups (can kip if you'd like)
2014 07 02
2014 06 08
Local butcher got duck eggs in last week. These things are huge!
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
Complete 5 rounds for time: Sprint 100 yards 2 pood One Arm KB Power Snatch RT – 6 reps 2 pood One Arm KB Power Snatch LT – 6 reps Pull Ups – 12 reps
2014 06 02
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Five rounds for total reps of: 50/35 lbs DB Hang Power Cleans + Push Press, 15 seconds Rest 45 seconds 50/35 pound Weighted Pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds
2014 05 22
I'm a sucker for Bruce Lee quotes.
Amateur
Deadlift 5 RM (add 10 lb to last workout) Strict Pull Ups 3 x max reps
Collegiate
Pull 1 deadlift every 30 seconds for 15 minutes. Use 70% of 1 RM. Strict Pull Ups 3 x max reps
Conditioning
Complete 6 rounds: 135/80 lb Sandbag Shouldering - 10 reps 50 yard Prowler Shuttle – 180 lbs
*Push prowler or sled 25 yards and then back to the starting line.
2014 05 19
2014 05 17
Last weekend at the North Central Regionals we (CFFB) had vert tec in front of our booth. It was awesome to watch everyone crowding around to test their vertical jump. This is a photo of a guy getting a 40.5" vertical. This ended up being the second highest of the day. Would love to get one in here… to bad they cost $600 for some reason.
Sprints
COMPLETE 8 ROUNDS: Sprint 60 yard *Rest 60 seconds between rounds.
Conditioning
Complete as many rounds as possible in 15 minutes of: 135 lb Power Snatch – 3 reps Pull Ups – 5 reps Push Ups – 7 reps 20″ Box Jumps – 9 reps
2014 05 15