CFF

Complete 6 rounds:
Max Rep Push Ups
100 yard sprints

*Rest 60 seconds between rounds. Post fastest time to comments.

Gym:
Squat 3x5
Bench 3x5

Squat
Joe 140
Melissa 80
Brian 175
Jackie 75

Bench
Joe 140-145
Melissa 55
Brian 165
Jackie 60-65

Upside down workout

Complete 7 rounds:

Handstands Holds for maximum time
10 Pull Ups

Scored by total time of the 7 rounds of handstand holds.

Gym:
Squat 3x5
Bench 3x5

Weights:
Jackie 70lb squats, 60lb bench
Joe 135lb squats, 140lb bench
Maureen no squats, 70lb bench
Melissa 70lb squats, 55lb bench

Results:
Jackie - wall squats instead of handstands - 6:09, 60 bench (maybe raise next time), 70 squat (raise)
Maureen - wall squats - 10:33, no gym
Melissa - 3:03, no bench, 70 squats (raise)
Joe - 5:28, 140 bench (raise?), 135 squats (probably raise but work on getting a lower squat)

Goodbye quads

As many rounds as possible in 16 minutes:
25 squats
1 spiral assent
26 lunges (13 each leg)
1 spiral decent on the other side

Gym:
3x5 Bench
3x5 Shoulder Press

Round is complete at bottom of spiral, then stop, do squats, and run back up the same way you ran down.

Weights for gym:
Joe 130 Bench, 70 Shoulder Press
Melissa 50, 15-20lb dumbbells
Jackie 60, 45
Ragen 70, 50
Maureen 70, 45

Results:
Joe - 4 rounds + 10 squats, 135 Bench (more next time), 75 Shoulder press (hold steady next time)
Melissa - 3rds, 50lb bench (increase), 3@20lb & 12@15lb dumbbells
Jackie - 3rds
Maureen - 3rds

Brian - 195lb 3x5 squats (increase)

Situps and gym

3 rounds:
25 situps
1 stadium lap

Gym:
Crossfit Football Total -
1 Rep Max of Squat, Bench, Deadlift.
Add lifts together for your score

Results:
Run/situps:
Joe 14:59
Melissa 16:52
Ragen 18:49

CFFT:
Joe 595 (195 squat, 175 bench, 225 DL)
Melissa 275 (100, 60, 115)
Ragen 225 (resting, 80, 145)
Jackie 295 (115, 75, 105)
Brian 670 (225, 205, 240)

Current Benchmarks:
Brian 235 Squat, 200 Bench, 235 Deadlift
Joe 130, 130, 185
Melissa 70, 50, 85
Ragen 55, 70, 85
Jackie 65, 60, ?
Maureen 45, 70, 85

Quick article on the importance of women lifting heavy

10x Hill Repeats 5x Rest

Run:
10 x 1 Spiral Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

Gym:
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 5 lbs to last workout)
Weighted Pull Ups 3, 3, 3, 3, 3

Squat & bench numbers -
Joe 130, 130
Melissa 70, 50
Jackie 65, 60
Maureen 0, 70
Ragen 0, 70
Brian 195, 175

For pull ups, if you can't do one we can try to use the pull up machine across the hall.

Cindy

“Cindy”

Big Dawgs:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

Quick transitions between movements is important here.

Plus 3x5 squats and bench press at the gym.

Results:
Joe - 14.7 rounds, 115lbs squats, 125lbs bench
Mel - 11.7, 60, 45
Jackie - 12.3, 60, 55
Maureen - 8.3+6pushups, wall squats x3, 65

Tough stuff

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Assisted pull-ups
Box jump, 12-15 inch box
Sit-up

After a full rest
Run 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts.

Gym work:
Squat 3x5
Bench 3x5

Jessica Pamanian at the Northeast Regionals making 170lb x 3 clean and jerk look easy

Results
Triplet:
1 stair
Jackie 10:00 (-:50 PR!)
Maureen 11:00
Ragen 11:49 (but did the first three sets 10-10-10 instead of 10-9-8)

2 stairs
Joe 10:15
Melissa 11:27 (-1:05 PR!) She also did last 5 sets of situps all the way down.

Squats:
Maureen 45lbs
Ragen 55lbs
Jackie 55lbs
Melissa 55lbs
Joe 115lbs

Bench:
Melissa 45lbs
Jackie 55lbs
Maureen 65lbs
Ragen 65lbs
Joe 125lbs