Monday, 07.19.10

ASWOD:
Press 3x5 (add 5lbs from last workout)
Ring Dips 5x Max Reps

DWOD:
10 Rounds of:
100m Sprints

Work to Rest Interval 1:3

Sorry guys I haven't posted in awhile summer classes have been taking up a lot of my time. I think I've figured out a schedule so I should be back to posting normally.

Friday, 07.02.10

Crossfit Football Crew representing at the Spartan Challenge Finale. Proud of you guys and everyone else that took place in the challenge. Everybody made some great changes in all areas in the 8 week challenge. Keep your ears open for the next challenge.

ASWOD
Power Snatch 1RM

DWOD
On the Minute on the Minute for 8 minutes:
2 Power Snatches at 80-85% of 1RM
3 Handstand Push ups

*For every round not completed preform 1 Round of Kalsu

Thursday, 07.01.10

Mason and Joe doing some Med Ball tosses for distance.

ASWOD
Squat 3x5 (add 5lbs to last workout)
Bench Press (3x5 add 5lbs to last workout)
Weighted Pull Ups 3,3,3,3,3

DWOD
10,9,8,7,6,5,4,3,2,1
KB Swings 2 pood
Sprint 40yds

Wednesday, 06.30.10

Rest Day
Just Tell Me What to Eat

Tuesday, 06.29.10

ASWOD:
Deadlift 5rm add 5lbs to last workout

DWOD:
6 Rounds for time of:
53yd Farmers Walk
1/2 Gasser

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