CrossFit Football

Tuesday, 10.06.09: Daily WOD

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Complete 3 rounds for time:

15 Thrusters 135 lbs
15 Ball Slams 40 lbs
15 Burpees
15 Double Unders

Post times to comments.

Kauai, HI

56 Comments:

1. well...i'm officially gonna move to Kauai
Comment by Chris S — October 5, 2009 at 2:55pm
2. Chris take me in your bag and just leave me there!!!
Comment by Kade — October 5, 2009 at 3:01pm
3. any good subs for ball slams? OSU's globo gym wouldn't appreciate it.
Comment by Matt — October 5, 2009 at 4:06pm
4. Anyone in the Salinas Ca area wanna workout? All my buddies are globo gymers and I'm looking for a workout partner. I get some help sometimes but no one to do lifts with, just spots. If your interested let me know, round_the_up@yahoo.com
Comment by Sherwood 21/M/6'/210# — October 5, 2009 at 6:16pm
5. if i dont have access to any heavy medicine balls, what should i substitute for ball slams
Comment by jake — October 5, 2009 at 6:43pm
6. This hurt...I suck too. 16:18 as requested. subbed 45lb mock plate slam.
Comment by michael — October 5, 2009 at 11:06pm
7. I think a good sub would be a kettle bell swing at close to double the weight so like 2 pood. Any other suggestions?
Comment by Paul B — October 5, 2009 at 11:39pm
8. I've subbed a heaving snatch balance for ball slams. Gives me a chance to work on my least favorite lift. Plus the Medicine Balls at my globo gym only go up to 8 kg and are very bouncey. I've read about people subbing a basketball too. Slam it down, jump up to catch, repeat. My globo gym would kick me out for sure if I tried that in the weight room though.
Comment by Lars B — October 6, 2009 at 12:36am
9. That absolutely smashed me, 17min 40sec, half way through the first set i failed at 12 thrusters at 60kg, so dropped it to 50kg. Dont have a med ball so substituted a car tyre i use instead. I know its not the same weight but really the point is explosiveness and i get more range of motion with the tyre because i have to bring it all the way behind my neck before i slam it again.
Comment by Amir Fazeli — October 6, 2009 at 12:52am
10. i really dont know how describe the pain i felt lol 16:03
subbed kettle bell swings for slams
Comment by greg b — October 6, 2009 at 1:59am
11. ASWOD: new pr 375 x 5 on dl OSWOD:23:15 double unders killed me I was trying to use some speed rope for the first time and couldnt get it down.....great WOD.
Comment by J MILLEN 32/M/69"/195 — October 6, 2009 at 2:47am
12. Hahaha. Damn that was one tough bitch. Could only fund 30 lb ball everything else rx'd @ 9:41. Snatches are getting better but still pissing me off. 115/115/135/135/145/145/155/135 (shitty form first 155)
Comment by Trose — October 6, 2009 at 2:49am
13. Brutal. No excuse. 13:29 SWOD: ended with 165. GFY.
Comment by ShaneP — October 6, 2009 at 2:55am
14. KB swings for ball slams and tuck jumps for double unders. 12:36. Thrusters were hard but went better than I anticipated. I'm pleased.
Comment by Osku — October 6, 2009 at 3:17am
15. And yes, very brutal.
Comment by Osku — October 6, 2009 at 3:18am
16. I've got a pretty good excuse, but it was still brutal! 14:45 rx
Comment by E.L. — October 6, 2009 at 3:58am
17. 185# for last set of 2 power snatches. 19:02 for WOD, subbed 2 pood swings for slams
Comment by Jaybird — October 6, 2009 at 4:08am
18. Power Snatch to 180, DWOD as rxd in 13:28
Comment by MMariner7005 — October 6, 2009 at 4:31am
19. What can I say, I walked into the darkside on that one... Plain Brutal!!! 16:15 SWOD and ended with 155 on snatches, still working on form. Kicked Biff's ass this morning...that was rewarding.
Comment by casay — October 6, 2009 at 4:34am
20. OSWOD ended at 185. DWOD 16:40. Subbed 45lb chops for ball slams and tuck jumps for double unders. No excuse, it's a horrible time. I would say the 45lb chops were the reason Asay beat me today but it's not however, the basketball he was using for slams is making it a bit difficult to take serious.
Comment by CHilton — October 6, 2009 at 5:07am
21. Jaybird-
Thanks for the help yesterday
Comment by Michael Travis — October 6, 2009 at 5:13am
22. OSWOD - PS doubles to 190. DWOD 24 even, brutal. Struggled with the double-unders, eventutally subbed for 60 single-unders, but tuck jumps would have been better.
Comment by Josh 38/6'4/240 — October 6, 2009 at 5:31am
23. Damn good workout! Finished ocswod with 150 lbs and dwod 20:24. Subbed ball slams with 50 kb swings. M/28/190/70"
Comment by Svallet — October 6, 2009 at 6:10am
24. Anytime Travis. I think you will find the CFFB WODs to be more challenging to say the least. Ive gotten alot stronger by using the strength portion of our training before the WOD.
Comment by Jaybird — October 6, 2009 at 6:18am
25. I just started X-fit foot ball. I have always been a runner, but had to stop for medical reasons. this might not have been the best one to come in on, my week limp body may have to scale down A LOT from now on.
Comment by Matthew Apol — October 6, 2009 at 6:19am
26. weak*
Comment by Matthew Apol — October 6, 2009 at 6:22am
27. worked on hang power snatch form and opening up the hips.
dwod w/ 60lb db swings as sub for ball slams
time: 13:09

this one was tough. enough said.
Comment by brian t 34/m/220/73" — October 6, 2009 at 8:33am
28. Off-Season... CSWOD Snatch 2 sets @ 135, 6 sets @ 145, went lighter to work on form ... WOD as rx'd 15:55, took it easy due to left shoulder still a little tweaked
Comment by Bolt 24/6'2/215 — October 6, 2009 at 8:45am
29. Off Season. CSWOD Power Snatch 8x2 @ 160lbs. DWOD as rx'd in 12:52.
Comment by Kyle - Crossfit West Santa Cruz — October 6, 2009 at 9:10am
30. Subbed renegade rows with 35lb DB for burpees and hammer swings on a tire for double unders. finished at 12:33. Those heavy thrusters are just wrong.
Comment by Milos 27/m/185/72 — October 6, 2009 at 10:03am
31. SWOD: Snatch: 135x2, 185x2 for 3 sets, 190x2, 205x2 for 3 sets. DWOD: Subbed kettlebell swings with 53 pound bell for ball slams, and subbed box jumps for double unders. Finished in 18 minutes. Maxed out on bench, deadlift and push press for a competition on base prior to starting. Rugby season starts today for me and I have never been so ready thanks to this site and the WODs. Thanks!!!!! 28/m/6'1/262.
Comment by Marvin — October 6, 2009 at 10:52am
32. Did one power snatch/one squat snatch for strength workout sets of two. Finished with a 70kg squat snatch. The dwod smashed me. Outfitting the coolest CrossFit Football gym in my garage, so I was able to do the workout exactly as rx'd. 19:20. Still not recouped from a couple of brutal workouts I did at North Santa Cruz last weekend. The thrusters today felt like a million lbs.
Comment by freddy c._one world — October 6, 2009 at 11:29am
33. OSSWOD: 155x2

OSDWOD: 17:05 with 2pood KB swings for ball slams.
Comment by Fosco m/23/5'9/172 — October 6, 2009 at 11:36am
34. Zach-Swod worked on full snatch for strength. got up to 195, missed a caught 200. Stumbled a bit standing and rolled my ankle with weight over my head, sketchy. DWOD - 15:04 with 70lb kb swings. I really REALLY suck at double unders they are like my worst movement. Annie - 95 thrusters and 53lb kb swings - 13:06. Girl can beast out those thrusters
Comment by Zach and Annie@CFWS — October 6, 2009 at 12:43pm
35. OSWOD: 135 ODWOD: subbed 95 lb. thruster and 20 lb. ball.. didnt time but sub 15 minute
Comment by eric b m/22/5'8"/165 — October 6, 2009 at 1:12pm
36. ASWOD: Deadlift 5RM attempt @ 295# (Failed)
WOD: Thrusters @ 95#, Plate slams subbed for Med ball @ 45# - 17:30

was so dead at the end, incredibly brutal workout. Trose with his sub 10 score is insane.
Comment by aaron Lesher 18/m/160/5'9" — October 6, 2009 at 1:27pm
37. Also, swings are not a good sub. Mock plate slams are, as they are the same movement. Take the plate and throw down like the ball slam but keep it in hand the entire time, as slamming a plate is quite dangerous. As for all subs, though, this is not perfect. Extra step: Grab a b-ball, cut a hole at the inflation site, fill with sand, duct tape that thing to death, and bada bing.
Comment by eric b — October 6, 2009 at 1:36pm
38. age 19 bw 170

12:19 with same sub as brian t.

this one was absolutely brutal. really took me by suprise.
Comment by Chris S — October 6, 2009 at 3:12pm
39. 65kg on snatch - DNF dam! I've lost countless times never this bad - "go f*ck yourself cffb"
Comment by Fumble — October 6, 2009 at 4:59pm
40. I only had time to get two rounds of the DWOD before I had to coach two CF classes. But I did Fran to make up for it. In regard to the DWOD, I was in over my head with the RX weight on thrusters. Next time I will scale to 115.
Comment by David CF El Paso — October 6, 2009 at 5:53pm
41. 6'2 207, Power Clean 225, Pullups 8, 7,5+22 minutes DWOD
Comment by jake — October 6, 2009 at 6:49pm
42. Missed yester day so did that SWOD today, Squat 5x2 315, Press 5x5 155, PS 8x2 155. OSWOD 20:23. Been super busy and basically took 2 weeks off, not doing that again, haha.
Comment by Sherwood 21/M/6'/210# — October 6, 2009 at 7:40pm
43. 220lb Deadlift

Great workout and horrible workout at the same time. Great in that I finished, horrible in that I struggled- wasn't feeling focused.

Completed in 32min. Had to scale thrusters to 115 after 1st round.

Tough workout.

Comment by Jared K — October 7, 2009 at 5:16am
44. Wow....8 x 2 @ 105 (still my weakest lift)

WOD not too long after drinking a shitton of coffee. Not a good excuse - i totally did this one to myself. Subbed 95# for Thrusters and a 20lb dynamax (it was the heaviest one at the gym)...still came in just a shade under 24 minutes. Yikes.
Comment by ChrisB — October 7, 2009 at 7:21am
45. Tough one. Used 45# plate slam for ball slam, all else rx'd

18:51
Comment by Rick Aprea — October 7, 2009 at 8:07am
46. M/30/6'3/183 - ASWOD 5RM @ 330lbs, WOD: 19:53 with 85lbs thrusters and sub'd 2 pood KB swing for the ball slams. That workout hurt me in my soul.
Comment by RayP — October 7, 2009 at 9:17am
47. strength: thrusters 5x1 205 215 225f 215 220. did snatches on monday. metcon w a 20lb. ball (heaviest we have) 12:07.
Comment by ken c — October 7, 2009 at 3:12pm
48. 36/m/194 DWOD subbed toes 2 bar for the ball slams, otherwise Rx'd, 28:21.7 just crushed me into the Earth. At first I thought I'd be able to finish it at around the 10 min mark. After the first set of thrusters I knew I was f%#$*ed!
Comment by Denny K — October 7, 2009 at 3:48pm
49. aosswod: 365
osdwod: 17:09 rx'd
Comment by jerbro — October 7, 2009 at 4:06pm
50. When do we get Stand Up Paddling in a WOD? 21-15-9 Waves caught stand up surfing, mia tias and Ono caught. Robb and Freddy I will rent the house in Kauai, you find a pull up bar.
Comment by Paul Attredeis — October 7, 2009 at 4:38pm
51. 2 rounds:

15 x 135lb thrusters
15 75lb dumbbell swing
15 burpees
15 double unders

struggled with thrusters today due to elbow pain so only did two rounds

18:06 10/07/2009
Comment by johnathon in seattle 28/5'8/158 — October 7, 2009 at 7:15pm
52. OS
CSWOD Snatch @ 125 working on 1st to 2nd pull
DWOD Scaled thrusters @ 115, subbed 50lb KB for ball slams, only had time to finish 2 rounds @ 11:26
Comment by Andy F. 27/5'10/160 — October 8, 2009 at 8:34pm
53. Ugh! That sucked!
15 Thrusters @ 40kg
15 Ball Slams @ 6kg
15 Burpees
15 DU's

17:14

This was a welcome to crossfit workout for two guys I work with too - they toughed it out and want more!
Comment by Tam — October 12, 2009 at 1:52pm
54. 29/6'2/214# AsRx'ed excpet heaviest ball in gym is 12#.16:49
SWOD 155,175,155,175.....
Comment by Ryan R — October 13, 2009 at 2:56am
55. SWOD-power snatch rx'd 8x2......40k,40k,40k,45k,45k,50k,50k,50k(too heavy)
WOD-2 rounds ONLY-rx'd 3 rounds......17min(2rounds)




Comment by edison jaramillo — October 13, 2009 at 6:57pm
56. Hey, will you guys be continually making posts all winter and spring for in season and off season? I currently play professional arena football and would love to conitnue the workouts just wasn't sure if it was feasible as camp for us begins at the end of this month.
Comment by A.Conway — February 5, 2010 at 6:13pm

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