CrossFit Football Total

1-1-1 power clean = max 95lbs
1-1-1 squat = max 185 lbs
1-1-1 bench press = max 95 lbs
1-1-1 deadlift = max 205 lbs

Score: 580 lbs

Total 90 min

3 sets of:
12 thruster, 10 lunges, 8 strict T2B
OHS 5x20 5x30 5x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
25 30 32.5 35 37.5 40 42.5 45 47.5 - back pain :(

C.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Not done due to back pain. :(

D.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups > kipping, 3 x 10 kg plates + 3 x abmat
9 Strict Pull-Ups
12 Alternating Pistols

Result: 3 + 20 = 101 reps

Total 105 min

Skillwork: 10 min of HS/HSW practice

3 sets of: 300 m row, 4 squat cleans, 5 push ups
Squat cleans 4x25, 4x30 35 40 45 50

A.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters > 300 m
Run 400 Meters > 300 m
6 Squat Cleans (225/155 lbs) = 70 kg > 52.5 kg
6 Muscle-Ups > 8 ring dips

Results: 7.07, 7.11, 7.03, 7.17, 6.40
Avg/max HR 162/186

B.
Three sets of: > 2 sets
60 seconds of L-Seated Legless Rope Climbs > rope climbs x 3 reps
Rest as needed
Weighted Hip Extensions x 8-10 reps @ 2013 5kg x 8, 8, 8
Rest as needed
60 seconds of Single-Arm DB Rows x 8-10 @ 2011 25 lbs x 10, 10, 10
Rest as needed

For Jenny’s belated birthday

For Time

2 Rounds
27 reps of:
Double unders
wallball
kettlebell swing 1.5/1 pood
burpees
kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd
walking lunge
100m sprint
jumping pull up
knees to elbows
100m sprint
ABMAT

Only mod was doing Orange Kettle bell for Push Press. Otherwise felt good all the way through. Was a tough WOD but went strong the entire way.

Handstand push-up, 3x max reps. Rest 60 seconds

A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

3 rounds for time of:

30 wallballs 20/14 lbs
30 snatches 75/45 lbs

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday

WOD -- 10 Rounds for Time (Aaron/Josh) Aaron --14:46/Josh -- 18:02

10 Pull ups/Ring Rows
15 Sit ups
20 Superman's

"The Kid's Back" (Ryan) -- Ryan 21:04
10 Rounds for Time

100 Single Unders
25 Sit ups
25 Air Squats (Rounds 1-5)
15 Air Squats (Rounds 6-10)

For Jenny’s belated birthday

For Time

27k Run

OR,

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

Singles on the first time through, then DU on the second. Only other mod was laying down K2E on round 2. Otherwise, would have had the RX.

Awesome workout, got a nice endorphin rush at the end.