Workout of the Day (WOD)
Classes will be varied if not random functional movements done at high intensity. The WODs are scaled and modified to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique. These workouts will design with progression and development in mind. The WOD will be designed by your Elite CrossFit coach.

CrossFit Football Certification

CrossFit Football Certification
April 23-24, 2011

Friday, November 12, 2010

Big Dawg Challenge
Athletes need to arrive at 7:30am for briefing of events

EVENT 1: BGEINS AT 8:00am
Building Fran:
A 45# bar and bumper plates will be 200 meters away from the pull up
station. In three separate trips run and retrieve a bar and two bumper
plates and return them to the pull up station. At this point you may load
your bar. Once your bar is loaded, begin "Fran". This event is for total
time.  (Rx - Men 95#/Ladies 65#)
15 min cap

EVENT 2: BEGINS AT 9:00am
3 Rounds for time of:
7 Squat snatch (Rx- men 115#  ladies 75#)
9 Burpee bar jumps (jump over your bar)
30 Dbl. Unders
12 min cap

EVENT 3: BEGIN AT 11::00am
10 Minutes to find 1 Rep Max Clean &  Jerk
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