CFFB time!
We will be following CrossFit Football for the next couple of months or more, however, there will be a slight tweet to the WODs. The Strength WODs we will follow almost exactly. Some of the Daily WODs will be given more a classic CrossFit feel, while still keeping some of the heavy, short metcons. We start Monday, 8/23.
Tuesday 100615-GGGG
As many rounds as possible in 20 minutes:
20 Pull-ups
20 Pushups
20 Sit-ups
20 Squats
20 Pull-ups
20 Pushups
20 Sit-ups
20 Squats
Saturday 100612-MMG
For time:
Run 150 meters
50 Double-unders
10 Burpees
Run 150 meters
40 Double-unders
10 Burpees
Run 150 meters
30 Double-unders
10 Burpees
Run 150 meters
20 Double-unders
10 Burpees
Run 150 meters
10 Double-unders
10 Burpees
Run 150 meters
50 Double-unders
10 Burpees
Run 150 meters
40 Double-unders
10 Burpees
Run 150 meters
30 Double-unders
10 Burpees
Run 150 meters
20 Double-unders
10 Burpees
Run 150 meters
10 Double-unders
10 Burpees
Friday 100611-MWG
3 rounds for time:
Row 500 meters
10 Squat Clean to Overhead, 135 lbs
10 Pull-ups, no butterfly
Row 500 meters
10 Squat Clean to Overhead, 135 lbs
10 Pull-ups, no butterfly
Wednesday 100609-Chipper
For time:
10 Muscle-ups
15 Handstand Pushups (30" width)
20 Squat Cleans, 155 lbs
Run 550 meters
10 Muscle-ups
15 Handstand Pushups (30" width)
20 Squat Cleans, 155 lbs
Run 550 meters
Tuesday 100608-MG; MG
2 rounds for time:
Row 500 meters
25 Burpees
"Annie"
50-40-30-20-10 for time:
Double-unders
Sit-ups
Row 500 meters
25 Burpees
"Annie"
50-40-30-20-10 for time:
Double-unders
Sit-ups
Monday 100607-W; MGG
Clean & Jerk
Find 1 RM
6 rounds for time:
30 Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks, 155 lbs
Find 1 RM
6 rounds for time:
30 Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks, 155 lbs
Saturday 100605-MGW
For time:
Row 500 meters
50 Box Jumps, 24"
50 Ball Slams, 20 lbs
Row 400 meters
40 Box Jumps, 24"
40 Ball Slams, 20 lbs
Row 300 meters
30 Box Jumps, 24"
30 Ball Slams, 20 lbs
Row 200 meters
20 Box Jumps, 24"
20 Ball Slams, 20 lbs
Row 100 meters
10 Box Jumps, 24"
10 Ball Slams, 20 lbs
Row 500 meters
50 Box Jumps, 24"
50 Ball Slams, 20 lbs
Row 400 meters
40 Box Jumps, 24"
40 Ball Slams, 20 lbs
Row 300 meters
30 Box Jumps, 24"
30 Ball Slams, 20 lbs
Row 200 meters
20 Box Jumps, 24"
20 Ball Slams, 20 lbs
Row 100 meters
10 Box Jumps, 24"
10 Ball Slams, 20 lbs
Friday 100604-Chipper
South Central Sectional Chipper
For time:
Run 250 meters
25 Power Snatches, 75 lbs
25 Kettlebell Swings, 1.5 pood
25 Overhead Squats, 75 lbs
25 Box Jumps, 20”
25 Sumo Deadlift High Pulls, 75 lbs
25 Wall Ball Shots, 11 feet, 20 lbs
25 Thrusters, 75 lbs
Run 250 meters
For time:
Run 250 meters
25 Power Snatches, 75 lbs
25 Kettlebell Swings, 1.5 pood
25 Overhead Squats, 75 lbs
25 Box Jumps, 20”
25 Sumo Deadlift High Pulls, 75 lbs
25 Wall Ball Shots, 11 feet, 20 lbs
25 Thrusters, 75 lbs
Run 250 meters
Thursday 100603-Chipper
South Central Regional Chipper
For time:
10 Muscle-ups
15 Handstand Pushups
20 Squat Cleans, 155 lbs
Run 650 meters
For time:
10 Muscle-ups
15 Handstand Pushups
20 Squat Cleans, 155 lbs
Run 650 meters
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