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Nick Dunn - CrossFit Football
15 posts
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Nick Dunn - CrossFit Football
by Nick Dunn » Mon Jul 11, 2011 9:28 pm
Collegiate Program April-June 2010
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
Nick Dunn - CrossFit Football
by Nick Dunn » Mon Jul 11, 2011 9:42 pm
Monday 11 July 2011
09.30
Warm Up
Skipping
1 x Cindy
Squat 5 x 40, 3 x 60
Gymnastic Skill
L-Sit Rope Climb (attempts) 3 x 1
SWOD
Squat 5 x 5 - 87.5kg
Press 5 x 1 - 42.5kg
16.00
DWOD
10 min AMRAP
5 Snatch Right Arm 24kg DB
5 Snatch Left Arm 24kg DB
5 Push Ups
Total - 7 rounds + 1 snatch
09.30
Warm Up
Skipping
1 x Cindy
Squat 5 x 40, 3 x 60
Gymnastic Skill
L-Sit Rope Climb (attempts) 3 x 1
SWOD
Squat 5 x 5 - 87.5kg
Press 5 x 1 - 42.5kg
16.00
DWOD
10 min AMRAP
5 Snatch Right Arm 24kg DB
5 Snatch Left Arm 24kg DB
5 Push Ups
Total - 7 rounds + 1 snatch
Last edited by Nick Dunn on Thu Jul 14, 2011 12:01 pm, edited 1 time in total.
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
Nick Dunn - CrossFit Football
by Nick Dunn » Tue Jul 12, 2011 12:03 pm
Tuesday 12 July 2011
09.30
Warm Up
Skipping
1 x Cindy
1 X lap monkey bars
Deadlift 5x60, 5x80, 1x100, 1x120, 1x130
SWOD
5RM Deadlift - 140kg
12 x Supine Ring Pull Ups
DWOD
DNA
19.00
S'B Class
09.30
Warm Up
Skipping
1 x Cindy
1 X lap monkey bars
Deadlift 5x60, 5x80, 1x100, 1x120, 1x130
SWOD
5RM Deadlift - 140kg
12 x Supine Ring Pull Ups
DWOD
DNA
19.00
S'B Class
Last edited by Nick Dunn on Thu Jul 14, 2011 12:06 pm, edited 2 times in total.
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
Nick Dunn - CrossFit Football
by Nick Dunn » Thu Jul 14, 2011 11:59 am
Thursday 14 July 2011
09.30
Warm Up
Row 500m
1 x Cindy
Rack Jerk 5 x 40, 3 x 50
Gymnastic Skills
Back Support - 3 x 1 straight legs, 5 x 1 tuck
SWOD
Rack Jerk 1,1,1,1,1
60,62.5,65,67.5,70
DWOD
30 Back Squat @ BW - 70kg
Row 1000m
30 Burpees
Time - 11.26
09.30
Warm Up
Row 500m
1 x Cindy
Rack Jerk 5 x 40, 3 x 50
Gymnastic Skills
Back Support - 3 x 1 straight legs, 5 x 1 tuck
SWOD
Rack Jerk 1,1,1,1,1
60,62.5,65,67.5,70
DWOD
30 Back Squat @ BW - 70kg
Row 1000m
30 Burpees
Time - 11.26
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
Nick Dunn - CrossFit Football
by Nick Dunn » Tue Jul 19, 2011 4:07 pm
Friday 15 - Sunday 17 2011
No Training
No Training
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
Nick Dunn - CrossFit Football
by Nick Dunn » Tue Jul 19, 2011 4:33 pm
Monday 18 July 2011
09.30
Warm Up
Skipping
1 x Cindy
Press 5 x 20, 3 x 25
Front Squat 5 x 50, 3 x 70
Gymnastic Skills
4 x L-Sit Rope Climb Attempts (first climb successful)
SWOD
Front Squat 5 x 1 - 90kg
Press 5 x 5 - 30kg
Strict Ring Dips 3 x 12 (12,12,9-3)
18.30
DWOD
8 min AMRAP of:
3 Deadlift 120kg
5 Box Jumps 24" 10kg DB
Rounds - 5 + 3
09.30
Warm Up
Skipping
1 x Cindy
Press 5 x 20, 3 x 25
Front Squat 5 x 50, 3 x 70
Gymnastic Skills
4 x L-Sit Rope Climb Attempts (first climb successful)
SWOD
Front Squat 5 x 1 - 90kg
Press 5 x 5 - 30kg
Strict Ring Dips 3 x 12 (12,12,9-3)
18.30
DWOD
8 min AMRAP of:
3 Deadlift 120kg
5 Box Jumps 24" 10kg DB
Rounds - 5 + 3
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
Nick Dunn - CrossFit Football
by Nick Dunn » Fri Jul 22, 2011 12:46 pm
Tuesday 19 July 2010
18.30
Warm Up
skipping
1 x Cindy
1 x burgener (broom)
Power Snatch - 3 x 40
Gymnastic Skill
5min Handstand Practice (wall/free)
SWOD
Power Snatch 5,3,3,2,2,1,1,1
40,45,50,55,57.5,60,62.5x60
DWOD
10 x Max DIstance Broad Jump
20 Rounds of;
Sprint 10m
Rest 10 sec
18.30
Warm Up
skipping
1 x Cindy
1 x burgener (broom)
Power Snatch - 3 x 40
Gymnastic Skill
5min Handstand Practice (wall/free)
SWOD
Power Snatch 5,3,3,2,2,1,1,1
40,45,50,55,57.5,60,62.5x60
DWOD
10 x Max DIstance Broad Jump
20 Rounds of;
Sprint 10m
Rest 10 sec
Last edited by Nick Dunn on Fri Jul 22, 2011 1:22 pm, edited 1 time in total.
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
Nick Dunn - CrossFit Football
by Nick Dunn » Fri Jul 22, 2011 12:48 pm
Wednesday 20 July 2011
Rest Day
19.00
SB Training
Rest Day
19.00
SB Training
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
Nick Dunn - CrossFit Football
by Nick Dunn » Fri Jul 22, 2011 12:50 pm
Thursday 21 July 2011
18.30
Warm Up
skipping
1 x Cindy
Squat 5 x 60, 3 x 80
Bench 5 x 60, 3 x 70
SWOD
Squat 5 x 5 - 90kg
Bench 5 x 1 - 75kg
DWOD
DNA
18.30
Warm Up
skipping
1 x Cindy
Squat 5 x 60, 3 x 80
Bench 5 x 60, 3 x 70
SWOD
Squat 5 x 5 - 90kg
Bench 5 x 1 - 75kg
DWOD
DNA
- Nick Dunn
- Posts: 258
- Joined: Wed Apr 07, 2010 9:12 pm
15 posts
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