Saturday, 09.04.10: Daily WOD

In-Season

Complete 2 rounds:

2 x 100 yards
2 x 75 yards
2 x 50 yards

*rest 30 seconds between reps. 
*rest 60 seconds between rounds. 

Post fastest time to comments.

Off-Season

For time:

30 Squats Body Weight
30 Ball Slams 40 lbs

Post times to comments.

Shane P.

Friday, 09.03.10: Daily WOD

Off-Season

Complete 9 rounds for time of:

5 Strict Pull Up
5 DB Thrusters 50 lbs
5 Burpees

Post times and loads to comments.

Future GYF Crew

Thursday, 09.02.10: Daily WOD

In-Season

Complete for time:

21, 15, 9

Squat 225 lbs
Ring Dips

Post times to comments.

Off-Season

Complete 6 rounds:

Max Rep Plyo Push Ups
100 yard sprints

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate 
*Rest 60 seconds between rounds

Post fastest time to comments.

CrossFit Football Warm-Up

Wednesday, 09.01.10: Daily WOD

In-Season

Complete 4 rounds:

You have 1 minute to complete the following...

Sprint 40 yards
30 KB Swings  - 2 pood

*rest 2 minutes between rounds. 

Post times to comments.

Off-Season

Rest Day

Tai Dydasco

News Vilifies Creatine - T-Nation

Post thoughts to comments. 

Tuesday, 08.31.10: Daily WOD

Complete 8 rounds:

40 yard sprints

*rest 30 seconds between efforts

then...

Complete as many rounds as possible in 8 minutes of:

5 Power Cleans to Push Press 155 lbs
5 Ring Dips

Post fastest sprints and rounds completed to comments. 

Angel Orozco - San Francisco CrossFit

Monday, 08.30.10: Daily WOD

In-Season/ Off-Season

Complete 4 rounds: 

Max Rep Bench Press 225 lbs
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs

*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat. 

Post total number of reps on bench & pull ups to comments.

CrossFit Football Certification - San Francisco CrossFit

MobilityWOD

Sunday, 08.29.10: Daily WOD

In-Season

5 rounds for time:

5 Power Cleans 185 lbs
20 Double Unders

Post times to comments.

Off-Season

Rest Day

Saturday, 08.28.10: Daily WOD

In-Season

Complete 10 rounds:

50 yard sprints

*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

Post fastest time to comments.

Off-Season

Complete:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

*Description of Tabata Intervals

Post the total of 3 scores to comments.

San Francisco CrossFit

Friday, 08.27.10: Daily WOD

In-Season

Rest Day

Off-Season

On the Minute:

Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.

*Go as heavy as possible on power cleans

Post loads used and total rounds completed to comments.

CrossFit Football Certification - L Drill

NFL to 18 Games - USA Today

Thursday, 08.26.10: Daily WOD

In-Season

As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20"

Post total rounds to comments.

Off-Season

For time:

Sprint 200 yards
50 Knees to Elbows
Sprint 200 yards
40 Knees to Elbows
Sprint 200 yards
30 Knees to Elbows
Sprint 200 yards
20 Knees to Elbows
Sprint 200 yards
10 Knees to Elbows

Post times to comments.

Skip Miller - FRCF

All Pro Science Wholesale - TTMJ