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CrossFit Football - Forging Elite Strength

World Class Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.


by: Greg Glassman

 

Shop Now Rogue Fitness
Saturday
Jan282012

"Holbrook"

5 Thrusters 115/80

                  10 Pullups                   

10X -rest 1 min between rounds

Thursday
Jan262012

30 AKB Swings

20 Box Jumps

             10 T2B            

5X

Wednesday
Jan252012

"Happy Birthday Mike Chatten"

25 Deadlift 225/135

34 Situps

19 Power Cleans   

            78 Double Unders          

3X

Tuesday
Jan242012

"Karabel"

3 Power Snatch 135/95

        15 Wallball Shots         

10X

Monday
Jan232012

21-15-9

Front Squats 135/95

Box Jumps

Pushups

 

Friday
Jan202012

5 min Max Double Unders

5 min Max Ground to Overhead 135/95

rest 1 min

3 min Max Double Unders

3 min Max Ground to Overhead 135/95

rest 1 min

1 min Max Double Unders

1 min Max Ground to Overhead 135/95

 

Thursday
Jan192012

7 OHS 95/65

15 Wallball Shots

               15 Box Jumps             

7X

Wednesday
Jan182012

5 Bench Press

10 Dips

           200m Run         

10X

Tuesday
Jan172012

10 Thrusters 115/75

10 Pullups

          10 Burpees         

AMRAP 10

Monday
Jan162012

"Michael"

800m Run

50 Situps

        50 Back Extensions        

3X

Saturday
Jan142012

1 Clean and Jerk

5 Burpees

           5 Box Jumps          

EMOM 21

Friday
Jan132012

3 Deadlift

6 HSPU

15 Situps -ABMAT

          30 Double Unders         

7X -rest as needed between rounds

    -build to 3RM