25.20.15.20.25

KB Swings 66#, 44#

Ring Dips

Back Ext.

300m Row

5 Rounds for time:

12 Sandbag Half Moon Snatch (6 per side) 70#, 50#

50' Burpee Long Jump

50' Walking Lunge with Sandbag Load 50#,35#

Four 800m Runs for Time

*After each 800m run, 3 Rep Max Deadlift, then 2 minute rest before you start your next 800m run.

"Broken Angie"

10 Rounds for Time:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

"FIGHT GONE BAD"

For Wall of Fame:
1 minute at each station continous running clock and count. Score is total number of reps. Each person must have a counter for workout.
3 Rounds:
Row (count Kcals)
10 ft. target Wall Ball Shots 20#, 14#
SDHP 75#, 55#
Box Jumps 24", 18"
Push Press 75#, 55#
1 minute rest between rounds

"GWEN"

15-12-9 for load of:
Power Clean and Jerk

***Your score is the load you choose. You must do all of the reps in each round without resting the bar on the ground. Touch and go on the ground, and there is NO re-grippping on the ground. You can rest the bar anywhere but on the ground. Rest as long as you want in between rounds.

20.19.18.17.16.15.14.13.12.11.10.9.8.7.6.5.4.3.2.1

OHS 95#, 65#
Push Ups

Get to Steppin'

Walking Lunge 100ft.
21 Pull Ups
21 Sit Ups
Walking Lunge 100ft.
18 Pull Ups
18 Sit Ups
Walking Lunge 100ft.
15 Pull Ups
15 Sit Ups
Walking Lunge 100ft.
12 Pull Ups
12 Sit Ups
Walking Lunge 100ft.
9 Pull Ups
9 Sit Ups
Walking Lunge 100ft
6 Pull Ups
6 Sit Ups

Snatch 3-3-3-3-3

Plus..........something fun;)

15-12-9-6-3

Deadlift 185#,155#
HSPU
Vertical Leap One Foot Above Reach
then............
1K ROW for time

500m ROW

21 x 15 x 9

KB Swings (35/53)

Pull-ups

400m RUN

21 x 15 x 9

Thrusters (65/95)

Lateral Jump Burpees

500m ROW

4 Rounds for Time:

10 Snatch 135#, 95#
11 Push Ups
12 Pull Ups
400m Run

4 Rounds for Time:

4 Turkish Get Ups (2 per side) 53#, 35#
6 Sand Bag Clean 100#, 60# (use green army bags)
8 HSPU
10 Toes to Bar

Front Squat 5-5-3-3-1

Weighted Ring Dips 5x8

Skill Work: V-Sits and Rope Climbs

Tabata Intervals:

KB Swings
Box Jumps
Pull Ups
Med Ball Slams

10-9-8-7-6-5-4-3-2-1

3/4 Weight Clean and Jerk
Burpees

*Run 6 200m Sprints*

5 Rounds for time:

10 L Pull Ups
20 Wall ball Shots
30 Double Unders

FOR TOTAL REPS:

5 Minute Double Unders
4 Minute Walking Lunges
3 Minute Push Ups
2 Minute Air Squats
1 Minute Pull Ups
*There is no rest in between exercises. Score is total reps for all movements.

Deadlift 4x3

Jerk 4x2

50-40-30-20-10
Double Unders
Ab Mat Sit Ups

Wednesday WOD:

25-20-15-20-25
1 Arm KB Snatch (total reps, not per side) 66#m, 44#f
Box Jumps 24"m, 18"f
Ring Dips

30-20-10

Sand Bag Burpee Cleans
Pull Ups
250m Row

10 OHS 115#, 85#
200m Sand Bag Carry 50#, 35#
9 OHS
SBC
8 OHS
SBC
7 OHS
SBC
6 OHS
SBC
5 OHS
SBC
4 OHS
SBC
3 OHS
SBC
2 OHS
SBC
1 OHS
SBC

Have a SAFE Holiday!

Yurii @ the CrossFit Football Cert @ CrossFit 714 Orange, CA

http://www.crossfitfootball.com/

WOD:

5 Rounds for time:

7 Power Snatch 115#, 85#

14 Ring Dips

21 Back Extensions

Every Minute on the Minute for 10 Minutes:

3 Body Wgt Back Squats
6 Toes to Bar
6 Box Jumps (24", 18")
Rest Remainder of Time

Skill Practice