CrossFit Football

Monday, 04.20.09: Daily WOD

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Complete 7 rounds of the following:

Deadlifts  225 lbs
Box Jumps 24" box
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.

Post total number of reps to comments.


CrossFit SoCal Women's Qualifiers, Tustin CA

51 Comments:

1. Looks awesome! I'm real skinny so I'm gonna do 135 lb DL's. Crossfit football!!!!
Comment by Shaun M. — April 18, 2009 at 7:27pm
2. Hey Bmack, those gals are heel striking!!
Comment by MarcH — April 18, 2009 at 7:50pm
3. Strength DL @ 80kg, corked shoulder no P. WOD reps = 138..box jumps helped my score
Comment by Darren Coughlan — April 18, 2009 at 9:53pm
4. Strength: Pro Squat 5x315#,5x345#,5x375#(PR), Bench 5x225#,5x245#,5x255#(PR) WOD: 166 total reps
Comment by MMariner7005 — April 19, 2009 at 1:39am
5. Strength OHS 6x3 finished at 165 (first time to OHS low reps heavy weight, didn't know a good goal weight)
WOD: as Rx 141 reps
Comment by Chris 29/m/6'2 210 — April 19, 2009 at 2:57am
6. Main Site WOD:
Back squat 3-3-3-3-3
205-205-205-205-215(f)
CF Football WOD:
As Rx'd 162 reps
Comment by TangoRomeo m/22/5'10/165 — April 19, 2009 at 4:33am
7. Squat 3x5: 107.5kg x5,5,5. Press 3x5:57.5kg x5,5,5. Wod as rx'd = 116reps(60 deadlifts,56 box jumps).
Comment by Simon Williams — April 19, 2009 at 5:38am
8. Strength OHS 6x3 135#. WOD as rx'd = 174 reps
Comment by Joe Greene 27/m/6'2" 230 — April 19, 2009 at 5:53am
9. Amateur
Squat 270x5, 265x5x2
Press 120x5x3

225# DL and 28" Wall (no box)
1. 7, 6=13
2. 8, 6=14
3. 8, 7=15
4. 7, 7=14
5. 9, 7=16
6. 9, 7=16
7. 9, 7=16

Total 104 Excellent WOD, one of the best I've ever done!


Comment by Bob in Kabul 44/6'3"/203/CFT 885 — April 19, 2009 at 5:58am
10. Pro strength 365X5 new 5rep max. bench 275X5 also new 5rep max. WOD total 238
Comment by Eric — April 19, 2009 at 9:12am
11. 33/m/185
Pro strength bench: 245x5, squat: 280x5 (below parallel), WOD total 168

Ryan (10th grade), WOD total 162
Jack (9th grade, 125 lbs), WOD total 161 (185# DL)
Comment by Coach W — April 19, 2009 at 10:51am
12. Strength wod: squat 130/125/125/125/125 - press 70 all 5 sets. Daily wod: 125
Comment by Nicholas King — April 19, 2009 at 10:54am
13. This appears to be an awesome WoD. I can't wait to get off work and perform! Thanks John!
Comment by Jason O'Dell — April 19, 2009 at 10:57am
14. John, For the strength wods, should I work up to a certain weight or keep the weight constant. For example, which would be better 225/235/245/255/265 or 265/265/265/265/265?
Comment by Chris — April 19, 2009 at 11:04am
15. Chris - It is (work up to a 5 RM PR) = your first example.
Comment by Jerame — April 19, 2009 at 11:12am
16. John - Any comments on the viability of this programming for combat athletes since they're kind of in the same realm of the other contact sports your targeting?

Thanks for any comments.
Comment by mike — April 19, 2009 at 11:22am
17. O/H squats 132+5 for 6 sets of 3 finished 154lb, benched 5 x 5 195 ending at 225 but couldn't get the last 3 reps on the last set.
WOD as RX'd 134
Starting to feel stronger!
41/M/175
Comment by Jake Platt — April 19, 2009 at 11:23am
18. OHS - 135. Starting to feel a little better on those. WOD - 169 as rxd. Good stuff, I enjoyed that
Comment by Adam P — April 19, 2009 at 11:46am
19. Male 21
Weight 200#

OHS
5 x 3 - 115#
2 x 3 - 125#
1 x 1 - 125#

WOD as RX'ed
Deadlift - 54 reps
Box Jumps - 89 reps

Comment by Allen — April 19, 2009 at 11:56am
20. colligate OHS 6 x 3 x 185. As rxd 186 reps.
Comment by shawn hultquist — April 19, 2009 at 12:19pm
21. 50yo/214
Strength WOD Pro 5 x 285 squat 5 x 245 bench
Metcon WOD As Rxd 57 DL 57 box 114 total
Comment by bill — April 19, 2009 at 1:03pm
22. 185 as RX'd. Will do Collegiate in 4 Hrs with my boy PC. CFFB Get it done
m/18/210
Comment by Jeremy — April 19, 2009 at 1:24pm
23. Squat 5RM max 295 lbs. Bench 5RM 235 lbs. WOD total=187.
Comment by SteveMtl/5'10"/180lbs — April 19, 2009 at 2:59pm
24. Did the 1st WOD from the SoCal Qualifiers today. 6rds: 30 squats, 10 chest to bar pullups, and 5 clean to overhead at 155lbs. As rxd 24:04. More than half that time was spent one the clean and jerk. I could go harder but that is my bodyweight and I have to be almost perfect with my form to get the reps. Strength WOD 3x3 OHS 155-160-165, BS 205-215-220-225-225(fail), Incline BP 125-130-135(4)-130-130. CFE 3x1 mile run 7:06, 7:34, 6:52.
Comment by Harper Foley — April 19, 2009 at 3:51pm
25. strength WOD 135, 155x5
WOD - 120 reps
Comment by Rossi — April 19, 2009 at 4:01pm
26. Strength WOD: (Pro) Squat - 170K, Bench Press +50K ring dips (could have done more, limited by setup) Daily WOD: 159 reps rx'd (workout was not very taxing overall. really focused each round and pushed it hard, made sure to get full ROM (which may have hurt my turnover on DL and possibly box jumps). breathing was never close to an issue. my tempo peaked mid rounds in the wod as my coordination smoothed out on the movements. maybe should have done a more of a warm up for this one, but never fatigued in a round or cumulative as a wod. interesting in that it felt like a cfend wod in that was sprinting every time, but never really fatiguing.
Comment by Matt Pfeiffer — April 19, 2009 at 4:24pm
27. Squats 315x4 (f-5) Bench Press 235x4 (f-5) Wod: total DLs 66 Total 24in box jumps 54
Comment by EB — April 19, 2009 at 4:32pm
28. OHS: 181x3x5, 193x3; WOD: 160 rx'd; I think the max I could get on this is 168 w/o getting faster.
Comment by Justin McCallon — April 19, 2009 at 4:41pm
29. Pro: 315 Squat, 275 x 4 Bench. WOD as Rxd @ 140 reps total.
Comment by kapritch — April 19, 2009 at 4:54pm
30. 35/M/172
WOD as rx'd
DL's - 81 reps
Box Jumps - 105 reps (didn't want to type BJ's)
186 reps total
OHS at 165lbs - 6x3
Comment by CharlesAZ in OR — April 19, 2009 at 4:56pm
31. Am: 190/115 WOD:111 total 48/63
Comment by Brad — April 19, 2009 at 5:22pm
32. 30/M/240/6' 7"

As rx'd 162

Then (for some odd reason) I decided to work up to a DL max.
335/3
345/2
355/1
365/1
370/1
I'm pretty sure that is a PR for me. At least since I stopped using wraps.
Comment by Karl Eagleman — April 19, 2009 at 5:38pm
33. Matt Pfeiffer, I completely agree with you, regarding how the workout wasn't very taxing overall. I had never done this one before and after the first three rounds I knew it wouldn't be as hard as a typical WOD. Because of this I really tried to push myself even harder given the 15 second window, but 162 was still the best I could do.
Comment by Karl Eagleman — April 19, 2009 at 5:42pm
34. 27/m/250...Squat-5x435, Bench-5x365. Wod total=184
Comment by Shane — April 19, 2009 at 6:11pm
35. Amatuer: Squat #230/Press #135// WOD: 118 reps
Comment by Scot B — April 19, 2009 at 6:14pm
36. 43/M/243 - Squat - 253.5x5; Press 142.4x5; Deadlifts = 69 and box jumps = 89 total = 158
Comment by Mark A — April 20, 2009 at 3:23am
37. As Rxd Deads 54reps Box jumps 57
Nice Wod
Comment by Rich zeh — April 20, 2009 at 4:27am
38. Silly me, I forgot to post my results.
3x5 squat (185, 205, 205)
3x5 push press (135, 145, 155)
Scaled the deadlift to 205 pounds and I did 126 total reps.
Comment by Jason O'Dell — April 20, 2009 at 7:19am
39. Karl - If it wasnt taxing enough you need to push harder. Take a look at "Pro strength 365X5 new 5rep max. bench 275X5 also new 5rep max. WOD total 238 Comment by Eric — April 19, 2009 at 4:12pm"...Eric hammered out 238 reps! Keep pushing harder...it only lasts 15 seconds...try for more reps.
Comment by John — April 20, 2009 at 8:42am
40. 33/m/192lbs

Am Str: Squat 3x5 (185-195-205pr)
Press: 3x5 (95-100-100pr)
WOD as rx'd: 132 reps.
Held back too much in the early rounds.
Day 1 of Crossfit Football...
Comment by SeanC (MTL) — April 20, 2009 at 11:27am
41. 33 yom 220 bwt
wod 225 deadlifts and 22 inch box jump aka seated calf machine (highest height in globo gym)
total reps 81 deadlifts 102 box jumps
total of 183
Comment by brian t — April 20, 2009 at 12:40pm
42. OHS - 3 x 135,155,155,165,165,175 WOD 106 Reps.
Comment by CK — April 20, 2009 at 2:39pm
43. 111 wod
Bp: 286 - was 2 inches off the chest
Squat: 308 was an inch off horizontal
Comment by michael — April 20, 2009 at 3:42pm
44. WOD as rx 63 deadlifts and 105 box jumps
Comment by Sam C — April 20, 2009 at 7:21pm
45. 162 reps as rx ed
Comment by Syn — April 21, 2009 at 3:31am
46. OHS strength 135 1x3 form was terrible, 115 5x3 form was ok. WOD 146 reps total, DL 76 11 every round but round 1, box jumps 70 10 every round
Comment by Brad Callan — April 21, 2009 at 5:21pm
47. mil press 135x5;squat 275x5;
155
Comment by johnmc — April 21, 2009 at 5:31pm
48. 70 reps for DL, 121 reps for Box Jumps. 191 total.
Comment by Derek Brown — April 24, 2009 at 12:36pm
49. m/25/140

As Rx'd:
DL 53 reps
Box Jumps 70 reps
Comment by bingpwr — April 25, 2009 at 5:42pm
50. M 28/5'9"/165
Rx
47 DL, 97 BJ, 139 TOTAL
Comment by EMills — April 29, 2009 at 10:32am
51. WOD as rx'd with 174 reps
Comment by Kyle — June 1, 2009 at 2:35pm

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