CrossFit Football

Saturday, 01.23.10: Daily WOD

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Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

*Description of Tabata Intervals

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

Fire Fighters Combat Challenge - Elk City Fire Dept

32 Comments:

1. Elk City firefighters are awesome thanks for all you do.
Comment by Lacy Hargis — January 22, 2010 at 5:49pm
2. Opted out of Site workout for a 4.5mile run. Completed in 29min
Comment by leo guarrasi — January 23, 2010 at 6:49am
3. One of the funnest yet. Me and Big Shane outside smashing the shit out of tires in the snow. Hahaha. Badass

DWOD as rx'd with 20# sledge.
1- sledges- least was 10
2- burpees - least was 7
3- sledges - least was 10

GFY!!
Comment by Trose — January 23, 2010 at 7:54am
4. DWOD as rxd 14,7,13 w/ 12# sledge
Comment by MMariner7005 — January 23, 2010 at 8:11am
5. smallest were- 7-5-7 I'll pace myself better next time.
Comment by Tom 20/74kg/ 6' — January 23, 2010 at 8:13am
6. w/ 16# sledge:
10-4-10
Comment by Anthony R — January 23, 2010 at 9:25am
7. 15/7/14 14 lbs sledge
Comment by mike d 149 5'7" 34 — January 23, 2010 at 9:56am
8. DWOD used 20# med ball
Rd. 1=10
Rd. 2=7
Rd. 3=12
Comment by Stone — January 23, 2010 at 11:35am
9. C= total rep 341 204 5'10" 18
V= total rep 344 179 5'8" 22
Comment by C&V Enterprise — January 23, 2010 at 12:15pm
10. DWOD rx'd
rd 1 = 13
rd 2 = 6
rd 3 = 10
Comment by Kyle - Crossfit West Santa Cruz — January 23, 2010 at 12:31pm
11. W/ 12 lb Sledge
Rd 1: 10
Rd 2: 8
Rd 3: 12
Comment by Stock — January 23, 2010 at 12:44pm
12. 10, 5, 9 with 20lb medicine ball, loved this workout even though it destroyed me

Comment by tim h — January 23, 2010 at 12:56pm
13. Me: 12/6/10
Daley: 15/5/11

R. Daley's first ever crossfit football workout! Awesome Job!
Comment by thomas herrick — January 23, 2010 at 1:32pm
14. The Girlfriend & I just jumped on the CFFB Bandwagon a couple days ago. Thanks for the great progamming. Loving it!

Sledge @12# - 12 (98 total)
Burpee - 6 (52)
Sledge @12# - 13 (110)
Comment by David — January 23, 2010 at 1:39pm
15. Damn that was FUN! Pick up something heavy and beat the hell out of something else?? NICE!
20# Sledge
1. 11
2. 5 (balls out on 1st set of burpees ruined me!)
3. 11
Good times Trose. Rest of CREW should have been there in the snow w/us! GFY!
Comment by ShaneP — January 23, 2010 at 1:50pm
16. Wasn't sure where to start this morning.
Just picked
up a 20# med ball 12 7 10
Comment by E.L. — January 23, 2010 at 2:06pm
17. Used a 16# med ball and rotated sides each round.
Went 14,7,12, garbage can.
Comment by T.B. Fetherston 21/ 5'10 — January 23, 2010 at 2:26pm
18. DWOD -
1-sledge 12
2-burpess 6
3-sledge 10

still hate burpees
Comment by Rossi — January 23, 2010 at 2:40pm
19. DWOD as rx'd with 20# sledgehammer.
Sledgehammer Strikes-10
Burpees-6
Sledgehammer Strikes-10
"Crossfit Football got to be good for an old man!!!"
Comment by Yarddog 47/5'9/205 — January 23, 2010 at 3:51pm
20. DWOD - used 12# med ball - 10/6/10. alternated sides for the slams. shew.
Comment by galen — January 23, 2010 at 4:23pm
21. as rx'd with 16 # sledge
10, 7, 10
Forgot to rest between first round of sledge strikes and burpees; oops.

Definitely sandbagged on the sledge strikes; I had a new, lower tire, so I played it a little too safe. Shoot for 12-13 next time. Did some more strikes afterwards; a bunch of 10s.
Comment by Ross Hunt — January 23, 2010 at 4:54pm
22. E.L., 20# med ball slams? Damn, you are seriously badass. those are WAY more difficult than sledge. You are a BAD mutha!!! We did 16# med ball slams and about killed us last wk. I am impressed. GFY!
Comment by ShaneP — January 23, 2010 at 6:21pm
23. Hi all. What does anyone think should be the definifive CFFB sub for sledgehammer swings? What best mimics the musculo-skeletal-movement and impact? Thanks.
Comment by James Hardy — January 23, 2010 at 6:57pm
24. No tire for sledgehammer, so I used a 25lbs dynamax ball for slams.
Lowest slams: 12 total 97
Lowest burpee: 7 total 62
Lowest slams: 10 total 86
It was hard!
God bless bros!
m/26/190ish/177cm

Comment by AJ — January 23, 2010 at 8:08pm
25. 20# hammer. 11+6+10=27. Burpees sucked.
Comment by Clinton Canaday - 23/6'3"/210 — January 24, 2010 at 5:14am
26. Well, I missed something. Wish I had something to actually hit. Can't wait for tomorrows WOD.
Comment by E.L. — January 24, 2010 at 5:24am
27. 4 rounds rights? Used 12lb s-hammer, smashed me some sand a kid's playground.
14 9 13
13 8 11
13 9 11
15 10 14 - really wanted this one.
Comment by Michael — January 24, 2010 at 5:51am
28. DWOD: 67/52/61 w 20 lbs sledge
low set: 9/5/8
Comment by jerbro — January 24, 2010 at 7:18am
29. 7-5-10 = 22
Used 10 lb sledge hammer I just bought. Took a little bit to get the hang of it. Didn't have anything to sledge, so just hit the ground.
Comment by Mary — January 24, 2010 at 10:53pm
30. Finally got around to doing this, wanted to stay fresh for practice this weekend (DelCitySilverbacks.com Season starts March 6!)
96-12
31-3
88-11
W/16LB Medicine Ball on a rope.
6'1 280 35
Comment by B. Ibarra — January 25, 2010 at 8:28am
31. Ibarra nice! I checked out the site for your team. Keep me up to date on your season and progress. Best of luck and stay healthy!
Comment by John — January 25, 2010 at 11:24am
32. DWOD: subbed sledge for med ball corksrew and push-ups for burpees
Corkscrew: 12
Push-up: 12
Corkscrew: 12
Comment by S Page — January 25, 2010 at 6:41pm

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