• 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

Marvelous Monday

11/30/2014

0 Comments

 
Monday, December 1

Strength - Press (working # 90% of 1RM)

Warmup
5@75%
3@85%
1+@95%

12 min amrap

Rx
10 SDHP115/85
10 Bar Facing Burpees
25 DU

L2
10 SDHP 95/65
10 Bar Facing Burpees
15 DU

L1
10 SDHP 65/35
10 Bar Facing Mod Burpees
15 DU Progressions





0 Comments

Free The Turkey Friday

11/27/2014

0 Comments

 
Friday, November 28

Post Turkey WOD!!!

Rx
800m run
10 Front Squats115/85#
15 Ring Dips
20 T2B
25 Burpees
30 calorie row
35 slams 35/25#
40 step ups 90/50#
45 MB Sit-ups 20
50 DU
800m run

L2
800m run
10 Front Squats 95/65#
15 Banded Ring Dips
20 T2B
25 Burpees
30 calorie row
35 slams 25/20#
40 step ups 80/40#
45 MB Sit-up 14#
50 DU
800m run

L1
400m run
10 Front Squats 65/35#
15 Tricep Dips
20 Lying T2B
25 Burpees
30 calorie row
35 slams 20/15#
40 step ups 60/20#
45 MB sit-ups 10#
50 single unders
400m run

0 Comments

TURKEY DAY TREAT

11/26/2014

0 Comments

 
Thanksgiving Day WOD

You'll have to show up to find out...8am!!!

Happy Thanksgiving!!!
0 Comments

Work It Wednesday

11/25/2014

0 Comments

 
Wednesday, November 26

Strength - Deadlift

Warmup
3@70%
3@80%
3+@90%

WOD - 4rd
1 min max push press115/75#
1 min max box jumps 24/20"
1 min max wall ball 20/14#
1 min rest





0 Comments

Train Hard Tuesday

11/24/2014

0 Comments

 
Tuesday, November 25

Skill - paralette pass thrus

WOD - 15 min ladder

1:2:3:4:5:6......Go up as high as possible in 15 minutes

Rx 135/95
1 DL
1 HPC
1 Jerk
2 DL
2 HPC
2 Jerk

L2 105/65
L1 75/35

Rest 5 minutes

WOD 2 - For Time

Rx
3 rope climb
100m run
3 rope climb
100m run
3 rope climb
100 m run

L2 1 rope climb
L1 1 knotted rope climb or 9 rope pulls

0 Comments

Move Mountains Monday

11/23/2014

0 Comments

 
Monday, November 24

Strength - Bench Press 

Warmup
3@70%
3@80%
3+@90%

WOD - 21,15,9,3

Rx
C2B Chin-ups
Burpees
KB Swings 53/35

L2 
Chin-ups 
Burpees
KB Swings 44/26

L1
Banded chin-ups
Mod Burpees
KB swings 35/13




0 Comments

Overhead Friday

11/20/2014

0 Comments

 
Friday, November 21

Strength - Back Squat or Front Squat

Warmup
3@70%
3@80%
3+@90%

WOD - 4RFT

RX
15 OH Squat 95/65
15 Push-ups
400m row

L2
15 OH Squat 75/45
15 Push-ups
400m row

L1
15 OH Squat 55/25
15 Mod Push-ups
400m row







0 Comments

Clean It Up Thursday

11/19/2014

0 Comments

 
Thursday, November 20

Skill - HSPU

WOD 1 - Power Cleans - 5 min EMOM

*****work off 1 RM

5@65%
5@75%
5@85%
5@75%
5r@65%

Rest 5 minutes

WOD 2 - 4RFT

Rx
9 T2B
18 GHD Situps
27 Box Jump 24"

L2
9 Almost T2B
18 GHD Situps
27 Box Jump 20"

L1
9 Lying T2B
18 Situps
27 Box Jump or step up 12"



0 Comments

Wild Wednesday

11/18/2014

0 Comments

 
Wednesday, November 19

Strength - Press (week 2)

Warmup
3@70%
3@80%
3+@90%

WOD - 12 min amrap 

Rx
20 Pistols (alt)
20 Burpees
100m run

L2
20 Plate Pistols (alt)
20 Burpees
100m run

L1
20 Mod Pistols (alt)
20 Burpees
100m run

0 Comments

Train Hard Tuesday

11/17/2014

0 Comments

 
Tuesday, November 18

Skill  / Warmup 
Burgener Warmup x 2
Snatch Push Press x 10
Snatch Balance x 5

WOD 1 - 10 min EMOM

Rx
2 Hang Power Snatch 115/75
2 Power Snatch
2 Squat Snatch

L2 95/55
L1 65/25

Rest 5 minute

WOD 2 - 15 min

Rx
Pull-ups 5.10.15.20.25
Sit-ups 10.20.30.40.50

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