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

Free Friday

10/29/2015

0 Comments

 
Friday, October 30

Strength - Squat Clean
5@55% of 1RM
3@65%
3@75%
1@85%
1@95%
WOD -  15min time cap (increase 1 rep each round)
Rx
1 Deadlift 315/225
1 HSPU

L2
DL 255/165
HSPU (1 mat)

L1
DL 185/95 
Mod HSPU

*****score is rounds complete plus reps


0 Comments

Partner Delight Thursday

10/28/2015

0 Comments

 
Thursday, October 29
WOD - Partner Surprise :))


0 Comments

Work It Wednesday

10/27/2015

0 Comments

 
Wednesday, October 28

Strength - Deadlift (Deload)
5@40%
5@50%
5@60%

WOD - 15 Min AmRap
Rx
9 Ring Dips
9 Hang Power Snatch 75/55
9 Burpee Over The Box 24"

L2
9 
Banded Ring Dips (orange or red)
9 
Hang Power Snatch 65/45
​
9 Burpee Over The Box 20"

L1
9 Banded Ring Dips or Tricep Dips
9 Hang Power Snatch 55/25
9 
Mod Burpee Over The Box 12"




 


0 Comments

Trim Tuesday

10/26/2015

0 Comments

 
Tuesday, October 27


Skill - Muscle Up / transitions 

WOD - For Time 


Rx
800m run
50 Wall Balls 25/20
800m run
50 T2B
800m run
​

L2
800m run
50 Wall Balls 20/16
​
800m run
50 Almost T2B
800m run

L1
800m run
50 Wall Balls 16/10
800m run
50 Lying T2B
800m run


0 Comments

"Jacked" Up Monday

10/25/2015

0 Comments

 
Monday, October 26

Strength - Press (Deload)

WOD - 5 min amrap x 3 

Rx
​10 HRPU

7  Power Snatch 135/95
4 OHS 135/95

L2
10 HRPU
7  Power Snatch 105/65
4 OHS 105/65

L1
10 HRPU
7  Power Snatch 75/35
4 OHS 75/35

***rest 1 min in between each amrap
****running round total


0 Comments

Build It Up Friday

10/22/2015

0 Comments

 
Friday, October 23

Strength - Push Jerk 
5.3.3.1.1.1

WOD - 15 min amrap
1 pull-up
1 push-up
1 air squat 
1 sit-up 

*****increase 1 rep each round
0 Comments

Max Rep Thursday

10/21/2015

0 Comments

 
Thursday, October 22


Skill - Snatch Drills


WOD - AmRap (reps)


(4 rounds)
1 min max Slams (35/25#)
1 min max Box jumps (24/20")
1 min max Burpees
1 min max KBS (53/35#)
1 min rest


0 Comments

Wound Up For Wednesday

10/20/2015

0 Comments

 
Wednesday, Oct 21

Strength - Bench Press
WU
5@40%
5@50%
5@60%


WOD - 3RFT 
Rx
400m run
10 Deadlifts 255/185
25 Sit-ups
50 DU


L2
400m run
10 Deadlifts 185/135
25 Sit-ups
25 DU


L1
400m run
10 Deadlifts 135/85
25 Sit-ups
25 DU progressions


0 Comments

Holy Holley Tuesday

10/19/2015

0 Comments

 
Tuesday, October 20

WOD - Holleyman (30 rounds)

​Rx

5 Wall Ball 20#

3 HSPU
1 Power Clean 225/155#

L2
5 Wall Ball 16#
3 HSPU (1 mat)
1 Power Clean 185/115#

L1
5 Wall Ball 10#
3 HSPU (hold/2mats)
1 Power Clean 135/75#


0 Comments

Spring Loaded Monday

10/19/2015

0 Comments

 
Monday, October 19

Strength - Back Squat (Deload)
5@40%
​
5@50%
5@60%

WOD - Rahoi (12 min amrap)

Rx
12 Box Jumps 24"
6 Thrusters 95/65#
6 Bar Facing Burpees

L2
12 Box Jumps 20"
6 Thrusters 75/45#
6 Bar Facing Burpees

L1
12 Box Jumps 12"
6 Thrusters 55/25#
6 Mod Bar Facing Burpees


0 Comments
<<Previous

    Archives

    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
  • WOD Blog
  • Contact Us