Deadlifts and situps

Deadlift 5 RM (add 10 lbs)
GHD Sit Ups 3x20

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

Weighted climbs and DLs

Warm-up:
Full 3 Set, 10-15 Rep warmup of pullups, pushups, situps, squats. Then light handstand and box jump practice.

Event:
Run: 4 stadium spiral assent and decent (no run between the two spirals) while wearing 10-20lb.

Gym:
Deadlift 5 RM (add 5-10 lbs to last workout)

Results:
Joe 20lbs 8:49, 185lb dls
Melissa 10lbs 10:22, 85lb dls
Ragen 10lbs 14:04, 85 dls
Maureen 8lbs 14:04, 85 dls

Stairs, stairs, and more stairs

After a proper warmup of attempting pushups, handstands, situps, box jumps, etc...

Half stadium stair assents x2

Rest as much as needed

One full stadium climb

Gym -
Deadlift 5 Rep max


Results:
Half stadium stairs--
Joe 4:23
Melissa 6:40 (+27sec PR!)
Ragen 8:15
Maureen 7:48

Full climb--
Joe :27
Melissa :58
Ragen 1:26
Maureen 1:33

Deadlifts--
Joe 175
Maureen 75
Melissa 75

Assents and deadlifts

(Proper deadlift setup: Natural lumbar curve, hips higher than the knees, shoulders in front of the bar, weight on the heels.)

Stadium:
As many spiral assents as possible in 9 minutes
Rest 2 minutes
As many spiral assents as possible in 9 minutes

Gym:
Find your 5 rep max deadlift


Results
Spirals:
Brian 7.75

Deadlifts:
Brian 225
Joe 135
Melissa 95
Ragen 95