• Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us
CrossFit South Forney
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us

15 For Friday

2/27/2014

0 Comments

 
Friday February 28



Strength - Deadlift deload (remember 90% of 1RM)

Warmup
5 @ 40%
5 @ 50%
5 @ 60%

WOD - 15 min AMRAP - Reps

1 min squats
2 min DU
3 min push-ups
4 min sit-ups
5 min pull-ups

0 Comments

Tear It Down Thursday

2/26/2014

0 Comments

 
Thursday February 27

Skill - rope climb x 3
Rope pulls 3 x10

WOD - 10 rds

Rx
100 m run
10 box jumps 30/ 24"

L2
100m run
10 box jump 20/18"

L1
100m run
10 box jump/ step ups 18/12"





0 Comments

Wild Wednesday

2/25/2014

0 Comments

 
Wednesday February 26



Strength - Bench or Press deload (remember 90% of 1RM)

Warmup 5x2
5 @ 40%
5 @ 50%
5 @ 60%

WOD - 10 min amrap

Rx
3 squat clean & jerks 155/105
6 bar facing Burpees
9 T2B

L2
3 squat clean & jerks 115/75
6 bar facing Burpees
9 T2B

L1
3 squat clean & jerks 75/45#
6 bar facing modified Burpees
9 Lying T2B

0 Comments

Turkey Squatting Pushing Tuesday

2/24/2014

0 Comments

 
Tuesday February 25

SKILL - 4 TGU EMOM X 6 minutes (use a challenging weight)

WOD - 10.9.8.7.6.5.4.3.2.1
Rx
OH Squats 105/75#
HSPU

L2
OH Squats 85/55#
HSPU (2 mats)

L1
OH squats 65/35#
Modified HSPU/Hold

0 Comments

Marvelous Monday

2/23/2014

0 Comments

 
Monday February 24


Wendler Strength - back squat deload (remember 90% of 1RM)

Warmup
5 @ 40%
5 @ 50%
5 @ 60%


WOD - FOR TIME - 15 minute cutoff
BUYIN - 400m run
**3 rounds
20 push press 95/65#
20 box jumps 24/20"
20 GHD Sit-ups
BUYOUT - 400m run

L2
PP 75/45#
BJ 20/18"

L1
PP 55/25#
BJ 1812"

0 Comments

Fresh Friday

2/20/2014

0 Comments

 
Friday, February 21

Strength
Deadlift 90% of 1RM
WARMUP 5x2

5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD -  1RFT (break it up however you like)

1 mile run
100 Burpees



0 Comments

Test Yourself Thursday

2/19/2014

0 Comments

 
Thursday, February 20

Skill - spend 15 minutes on your GOATS

Rowing Kelly - 5 rounds
RX
400 m row
30 Box Jumps 24/20"
30 Wall Balls 20/14#

L2
400 m row
30 Box Jumps 20/18"
30 Wall Balls 16/12#

L1
400 m row
30 Box Jumps/Step Ups 18/12"
30 Wall Balls 14/10#



0 Comments

Benchmark Wednesday

2/18/2014

0 Comments

 
Wednesday, February 19

Bench Press or Press 90% of 1RM

WARMUP 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD - Elizabeth
21,15,9

Rx
Squat Clean 135/95
Ring Dips

L2
Squat clean 105/65
Banded ring dips

L1
Power clean 75/35
Tricep Dips

0 Comments

Sweet 50 Tuesday

2/17/2014

0 Comments

 
Tuesday, February 18

Skill - HSPU

WOD - 1 round
RX
50 DU
100m run
50 Goblet Squats 53/35
100m run
50 Box Jumps 24"
100 m run
50 push-ups
100m run
50 Sit-ups
100m run
50 walking lunges
100 m run
50 jumping pull ups
100m run



0 Comments

Move It Monday

2/16/2014

0 Comments

 
Monday February 17

Back Squats - remember 90% of 1RM

Warmup 5x2

5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD - 3RFT  (15 min)
Rx
15 power snatch (95/65)
15 T2B (touch every rep)
400m run

L2
15 power snatch (75/45)
15 T2B
400m run

L1
15 power snatch (55/25)
15 Floor T2B
400m run

0 Comments
<<Previous

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    Facebook

    RSS Feed

*All CSF Coaches are certified in CPR
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us