Wednesday, 09.08.10: Daily WOD

In-Season

15, 10, 5 reps of:

Dumbbell Thrusters 50 lbs
Kettlebell Swings 2 pood
Pull Ups

Post times to comments.

Off-Season

Rest Day

Colin McLafferty

Professor aims to dispel diet myths - Food Navigator

Post thoughts to comments. 

Tuesday, 09.07.10: Daily WOD

In-Season

Complete 4 rounds for time:

Max Rep Push Press @ 65% of 1 RM
30 Double Unders

Post total reps completed to comments.

Off-Season

Complete 5 rounds:

Max Rep Bench Press - 185 lbs
3 Max Height Box Jumps

*set a box as high as possible for 3 box jumps.

Post total reps and height of box to comments. 

Craig McFarland - Landstuhl CrossFit

Monday, 09.06.10: Daily WOD

In-Season

As many rounds as possible in 10 minutes:

3 Power Cleans @ 55% of 1 RM
5 Pull Ups, 10 Push Ups, 15 Air Squats or 1 round of Cindy

Post total rounds to comments.

Off-Season

As many rounds as possible in 15 minutes:

1 Round is equal to:
3 Power Cleans @ 55% of 1 RM
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of Cindy

Post total rounds to comments.

Chyna Cho

Sunday, 09.05.10: Daily WOD

In-Season

As many rounds as possible in 10 minutes of:

Sprint 40 yards
Max rep Plyo Push Ups

Post total push ups to comments.

Off-Season

Rest Day

Elite S&C - Tampa, FL

Why Fish Oils Work Swimmingly Against Diabetes - Medical News Today

Post thoughts to comments. 

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