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CrossFit Football
Check out EVERY lift from the Power Athelte Team Series in Atlanta, GA.
Thursday, 06.20.13: Daily WOD
Complete 8 rounds for time:
6 Front Rack Walking Lunge - 185lbs
6 Dynamic Push Ups
12 Russian Twist
*For walking lunges, 6 total lunge steps (3 RT/3 LT)
Post time to comments
Tuesday, 06.18.13: Daily WOD
Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 3 RM Power Snatch
Rest 2-4 minutes between sets.
Post 3 RM and loads used to comments.
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Wade Rivest - CrossFit BANG
Monday, 06.17.13: 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 the right leg, 15 lunges with the left leg.
*Back knee has to touch the ground to count as a rep.
Post times to comments.
Power Athlete Team Series - Lisle, IL
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Saturday, 06.15.13: Daily WOD
Complete 5 rounds for time:
5 Power Cleans @ 225 lbs
1/2 Gasser Farmers Walk - AHAP
*search out the heaviest set of DBs or KBs you can find, walk 53 yards out and 53 yards back for a complete 1/2 gasser.
Post loads, weight of db/kb and times to comments.
Robert Zinna - Afghanistan
Friday, 06.14.13: Daily WOD
Death By Ball Slam with a 2 Burpee Buy In
Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your ball slams. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
*Use a 40lb Slam Ball
Post rounds to comments.
Karl - CrossFit Fairbanks
Thursday, 06.13.13: Daily WOD
Complete 4-6 reps:
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.
Post fastest times to comments.
Movement Demo: Dead Bug - PAHQ
Tuesday, 06.11.13: Daily WOD
Complete 3 rounds:
1 Muscle Clean then a Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Post best round, reps completed and loads used to comments.
Zeb & Kai Glover - Brighton, UK
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