Tag Archives: crossfit football

WOD 20150901

  

Deadlift10 x 3 x 67,5% of 1RM (115 Kg/ 255 lbs)

  • Done the deadlifts with EMOM. Meaning 3 deadlifts Every Minute of the Minute for 10 minutes rest time being around 50 seconds for each set. 

Conditioning 

10 Rounds for Time

5 Pull-ups

10 Kettlebell Swings (28 Kg KB)

Time: 11:47

WOD 20140804

Back Squat
3 x 3 225 lbs / 102 Kg

Shoulder Press
3 x 3 50 Kg

Conditioning
5 times for time:
20 Kettlebell Swings (24 Kg)
20 Pushups
Time: 11:09

http://crossfitfootball.com/2014/08/04/2014-08-04-training/

WOD 20140705

Conditioning

Complete:

Walk for 60 minutes with 50 lbs weight vest, sand bag or plate for max distance.

Had a backpack loaded with 20 Kg kettlebell and 2 x 1,25 Kg weight plates.
Time: 69:49
Distance: 5,96 Km
Weight: 22,5 Kg / 50 lbs

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This wod came to be quite natural to me. I have to anyhow regularly walk our dog every morning for about an hour, so it was really easy to just pack the backpak and start walking. In the beginning.
I did lose the feeling on my left arm at some point, due to that the strap pressed my shoulder nerve. I managed to adjust the straps as needed and slipped arm being numb all the time. And in the end I started to get tired on my lower back. Otherwise it was actually completely ok, even though I didn’t finalize the WOD with death by burpees as I did plan in the beginning of the walk. Most likely I’ll do that in the evening. well, that, or 10 min AMRAP of the Burpees.
The dog carried an object the whole way, too, and is now sleeping.

At some point I started thinking about the SAS special forces training. If I got it right, they walk (or run) 40 Km with 80 Kg equipment. With my speed it would take 8 hours. In case I wouldn’t stop too often. So my one hour 22,5 Kg workout started to feel kind of petty and a small thing to do 😀

WOD 20140701

Strength

Deadlift 5 RM
305 lbs/138 Kg

Conditioning

Quarter Gone Bad

5 rounds for total reps of:

60 Kg Thrusters, 15 seconds
Rest 45 Seconds
12 Kg pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

20140701-202936-73776625.jpg

WOD 20140630

Shoulder Press
3 x 5 (49 Kg)
3 times for time:
WIth 20 Kg Barbell
6 Straight legged deadlifts
6 Shrug
6 Cleans
6 Press
6 Upright Row
6 Bent-over Row
6 Snatch
6 Good Morning
6 Triceps press
6 Biceps Curl
6 Close-grip bench press
6 Wide-grip bench press
6 Pullovers
Time: 6:30
EMOM for 10 minutes
5 x 5 pull-ups
4 x 6 pull-ups
1 x 10 pull-ups
Conditioning

Complete 5 rounds:

Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) (w/10 Kg Log)
Sprint 200 yards
1:28,1:30,1:32,1:28,1:26

2 times uphill w/ 10 Kg log
2:00 up, 4:00 rest

 

WOD 20140619

Back Squat
3 x 3 (85% of 1 RM)
2x 100 Kg
3 x 97,5 Kg
3 x 97,5 Kg
Bench Press
3 x 3 (85 % of 1 RM)
3 x 75 Kg
WOD:

Complete 5 rounds for time:

12 Barbell Walking Lunges @ 42,5 Kg (35%- 40% of 1 RM Squat)
12 Dynamic Push Ups 
Row 30 seconds ( 125 meters )
Time: 10:59