Fr CFV
6×400m, 2 minute rest between each interval.
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For time:
400m Run
30 Pull-ups
30 Box Jumps
30 Push-ups
400m Run
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Two from CF Football:
Complete as many rounds as possible in 10 minutes:
5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups
Complete 7 rounds for time of:
3 Deadlifts 315 lbs
6 Handstand Push Ups
9 Box Jumps 24" box
* This second requires having HSPs to the tune of 7 x 6 (pretty insane, but hopefully one day!!!!)
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from Hells Bells:
Three rounds for time of:
15 Hang Power Cleans, 135lbs
15 Burpees
http://media.crossfit.com/cf-video/CrossFit_lipson_hangcleanburpee.mov
Hell’s Bells
Kettlebell Swings unbroken sets, 24kg
21, 18, 15, 12, 9, 6, 3
OR
1-arm press
1, 1, 1, 1, 1
OR
Another strengthy lift...
PLUS
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Weighted Sit-ups, 45lbs
Burpees
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3 rounds for time:
- 400m run
- 20 box jumps
- 10 pull-ups
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Barbell Complex: 3 x 8 each of,
- Rows
- Cleans
- Front Squats
- Military Presses
- Back Squats
- Good Mornings
Endurance running from CF virtuosity:
6×200m sprint, 60 second rest
and/or
6 rounds for time
200m run
10 jumping lunges
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From Hells Bells
3 rounds for time of:
400m Run
21 Dumbbell Thrusters, 35lbs
Heavy Metal
Perform 6 rounds of:
15 unbroken Overhead Squats
20 unbroken Double Unders
rest as needed.
Tabata Mashup:
Pull-ups
Push-ups
Squats
This Tabata workout is 20 seconds of work followed by 10 seconds of rest for 24 intervals. Switch exercises every interval. Your score is the total number of reps performed for each exercise.
================
http://www.crossfitfootball.com/blog.php?id=9290
Complete 8 rounds for time of:
3 Front Squats 185 lbs
8 Strict Dips
*Strict Dips are performed without kicking your legs to gain extension, as in a Kipping Ring Dip. If you can not do Ring Dips without kipping it best to do Stict Dips on a stable bar. No need to increase the reps if doing Bar Dips.
*For a dip to count as a rep your chest must touch your hands at the bottom of the dip and return to a locked out position.
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21-15-9 reps of each of the following:
- 75# SDHP
- BWSquats
- 75#Pushpress
- pushups
- Snatch: 1 x 80/side (or more)
- Fast DB Row: 3 x 80/side
- Barbell Punch: 5 x whatever/side
- Thrusters: 7 x 95
This sounds scientific...
Hell’s Bells at 12:30pm
Overhead Squat
In 15 Minutes find your best set of 3
In 7 minutes:
800m Run
Complete as many Overhead Squats as you can at 60% of your best set of 3 from above.
OR--
Heavy Metal at 6:00pm
Overhead Squat
In 15 Minutes find your best set of 3
In 7 minutes:
800m Run
Complete as many Overhead Squats as you can at 60% of your best set of 3 from above.
From CF Virtuosity:
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
note time for each of five rounds----
Hell’s Bells
Complete as many rounds as possible in 20 minutes of:
8 left arm Dumbbell Snatch, 35lbs
8 left arm Overhead Squats, 35lbs
8 Pull-ups
8 right arm Dumbbell Snatch, 35lbs
8 right arm Overhead Squat, 35lbs
8 Pull-ups
Heavy Metal
“The Beast”
Complete as many rounds as possible in 20 minutes of the barbell complex:
Power Clean
Front Squat
Push Press
Back Squat
Snatch Grip Push Press
Overhead Squat
Men use 95lbs. Women use 65lbs. Once the bar is picked up it cannot be put down until the whole complex is completed. Putting the bar down prematurely is a foul and will disqualify the round and the athlete will have to start over from the power clean.
Gym-Nasty
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
--
from CF Football:
(basically Bear complex)
Complete 4 rounds of:
Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 90 seconds between sets.
Post number of total drops and weight used to comments.
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Hell’s Bells
Turkish Get-up + Overhead Squat
3, 3, 3, 3, 3 each arm
5 rounds for time of:
- 10 Burpees
- 20 Double-unders
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"Lynne"
Five rounds for max reps of:
- Body weight bench press
- Pull-ups
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Maybe add one of these to weight training routines -- both look nasty, in a good way (want to try em both eventually):
OR THESE:Hell’s Bells
Dumbbell Overhead Squats
10, 10, 10, 10, 10, each arm30, 20, 10 reps for time of:
1-arm Overhead Walking Lunges, 45lbs
Pull-ups
V-upsHeavy Metal
Overhead Squats
15, 15, 1530, 20, 10 reps for time of:
Barbell Overhead Walking Lunges, 95lbs
Pull-ups
V-ups
-----Gym-Nasty
Ring Push-ups
5 x Max RepsTabata Mat Nasties (a/k/a Jumping Lunges)
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.Compare to 2009.11.10
Hell’s Bells
1-arm Dumbbell Bench Press
3 x Max Reps with each arm, 50lbsTabata Dumbell Thrusters, 45lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.Compare to 2009.11.10
Heavy Metal
Bench Press
5, 5, 5, 5, 5Tabata Front Squats, 115lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.Compare to 2009.11.10
Heavy Metal
Rack Pulls
3, 3, 3, 3, 3For 10 minutes:
Complete as many Double-Unders as you can. Every time you miss or stop, you must complete 1 round of “Cindy”: 5 kipping Pull-ups, 10 Push-ups, 15 Squats.
Record the number of Double-Unders completed and the numbers of rounds of Cindy completed.
CF Football WOD - Complete 3 rounds for time:
- 12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
- 12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
- 12 Push Ups
- 25 Double Unders
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Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
85 POUNDS
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.------------------------------------------------
Core Training #8 (Ross E.)
Sequence 1:
- Standing Wheel Rollouts x 5
- Russian Twists x 10/side
- V-ups x 15
- Back Extensions x 12
- High rep set of Chinnies
- The Flag x 5
- Russian Twists x 10/side
- V-ups x 15
- Back Extensions x 12
- High rep set of Chinnies
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This AMRAP in 20 WOD:
- Thrusters x 5 x 95
- Hang Power Cleans x 7 x 95
- SDLHP x 10 x 95
From CF Virtuosity:
Hell’s Bells
3 rounds for time of:
12 Push-ups
24 Ketllebell Snatches (use DBs - 24/side or 24 total??)
36 Squats
Heavy Metal
3 rounds for time of:
12 Sumo Deadift High Pulls, 75lbs
24 Push Presses, 75lbs
36 Squats
AMRAP in 20 WOD:
- Thrusters x 5 x 95
- Hang Power Cleans x 7 x 95
- SDLHP x 10 x 95
- 12 Push-ups
- 24 Ketllebell Snatches (sub DBs)
- 36 Squats
"DUMBBELL BEAR" COMPLEX:
Every minute on the minute for 20 minutes perform the following:
- 5 Deadlifts
- 5 Hang Cleans
- 5 Thrusters
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THE INTERVAL CHALLENGE (courtesy of Ross):
- 12 Burpees
- 24 Pushups
- 36 Bodyweight Squats
- 400m Run
Complete 4x. Time it.
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- Pullups - 25 reps
- Deadlifts with 135 lbs - 50 reps
- Pushups - 50 reps
- 24-inch Box jumps - 50 reps
- Floor wipers - 50 reps
- Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
- Pullups - 25 reps
A Bephf concoction:
Load up the bar with 95lb
- 20 pushups, holding bar
- 20 rows
- 20 cleans
- 20 presses
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"Jumping Around" (courtesy of Bephf):
- 20 Double-Unders
- 10 Burpees
- 5 Box Jumps
Repeat 10x.
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ANY of these are awesome, but would likely have to replace the run with something else (burpees or rope probably)
Gym-Nasty at 12:30pm
10 rounds for time:
Run 150m
10 Box Jumps
20 Situps
Hell’s Bells at 6:00pm
10 rounds for time:
Run 150m
10 Kettlebell Swings
20 Situps
Heavy Metal at 7:30am & 7:00pm
10 rounds for time:
Run 150m
10 Hang Power Cleans 95lbs
20 Situps
1 comment:
# 20 rows
# 20 cleans
# 20 presses ?
That's much for 3 rounds at 95lb. This bephf cat sounds dumb
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