Thursday, 09.09.10: Daily WOD

In-Season/ Off-Season

Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete

*rest 60 seconds between rounds

*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat. 

*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds. 

Post total reps on med ball throws, push ups and supine ring rows to comments. 

Susie Tannery - US Navy 

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