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CrossFit Football
Forging Powerful Athletes
Saturday, 02.04.12: Daily WOD
Complete as many rounds as possible in 15 minutes:
3 Any Way Overhead - 75% of body weight
6 Push Ups
9 Full Glute Ham Raises
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
Post loads and rounds completed to comments.
Jocelyn Forest Haynes - SC Strength
Friday, 02.03.12: Daily WOD
Emo Tabata Diane
Alternating Tabata Deadlift & Handstand Push Ups
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU.
*Perform 16 total sets (8 DL & 8 HSPU)
*Use a weight between 225 - 315 lbs.
*The whole workout will take 8 minutes.
Post total reps and loads used to comments.
CrossFit Football Trainer Seminar: CrossFit On The Move - Atlanta, GA
Thursday, 02.02.12: Daily WOD
Complete 6 rounds:
Max distance two handed plate pinch carries
*rest as needed between rounds.
Post distances and loads used to comments.
Tuesday, 01.31.12: Daily WOD
Complete 6 sprints:
60 yards
*Rest 30 seconds between efforts
then...
100 Evil Wheels
Post fastest sprint and evil wheel times to comments.
Monday, 01.30.12: Daily WOD
Every 30 seconds
Complete 3 burpees and perform max rep pull ups.
The goal is to complete 100 total pull ups.
*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.
Post total time it took to complete 100 pull ups.
Spartan Race - CrossFit Balboa
Sunday, 01.29.12: Rest Day
Rest Day
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Kane Greene - CrossFit Fairbanks
6 reasons you should not workout with a girlfriend - MadeMan
Saturday, 01.28.12: Daily WOD
As many rounds as possible in 8 minutes of:
3 Push Press
5 Ball Slams
*for push press use between 185 - 225 lbs
*for ball slams used between 40-60 lbs
then...
6 x 25 yard prowler pushes w/ 180 lbs
or
6 x 50 yard sprints
*rest 90 seconds between efforts.
Post loads used and rounds completed to comments.
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Douglas Acker
Friday, 01.27.12: Daily WOD
Complete 5 rounds:
Max Rep Pull Ups with 50 lbs
Farmer's Carry 100 yards as heavy as possible
*For famer's carry walk out 50 yards and back 50 yards.
Post total reps and load used to comments.
Lil' Jen
Thursday, 01.26.12: Daily WOD
Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge w/ 45 lb plate
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.
Post times to comments.
Dave Rossi - Camp Pendleton, CA
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