Crossfitindynorth’s Blog

for time:

run 800 m
25 double unders
3 rounds of:
7 hang snatch 115#/75#
21 chest-to-bar pull-ups
25 double unders
run 800 m

ab work: 50 hollow rocks

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CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above. 
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

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REST DAY

Team WOD

“Team Fight Gone Bizerk”

run 400 m

3 rounds of:

burpees
wall ball shots 20#/14#
sumo deadlift high pulls 45#/33#
box jumps 24″/20″
push press 45#/33#
rest station

run 400 m

*With a continuously running clock, complete as many reps as possible in 1 min of each exercise.  Rotate on the minute.  The station is a 1 min rest station.

*Individual run times and reps are added together to determine the winner. 

*How the runs are scored…add individual times together for a 4 athlete team. 

<20 min = +25 reps
20-25 min = +15 reps
25-30 min = 0 reps
30-35 min = -15 reps
35-40 min = -25 reps
>40 min = -50 reps

AND THE WINNING TEAM IS…

TEAM CAMO!!
Team run total = 18’48″ +25 reps
752 total reps + 25 rep bonus = 777 reps

*Runner-up
“Tigers”
Team run total = 19’15″ +25 reps
732 total reps + 25 rep bonus = 757

run 5K

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“Tabata Something Else”

pull-ups
air squats
push-ups
deadlift 95#/65#

*Each exercise is performed as 20 seconds of work followed by 10 seconds of rest for 8 rounds. Complete all 8 rounds of first exercise before rotating.

core work: 30 knees to elbows/30 hip extensions

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REST DAY