Complete 9 rounds for time of:

5 Strict Pull Up
5 DB Thrusters 50 lbs
5 Burpees

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Future GYF Crew

Complete for time:

21, 15, 9

Squat 225 lbs
Ring Dips

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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

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CrossFit Football Warm-Up

Complete 4 rounds:

You have 1 minute to complete the following...

Sprint 40 yards
30 KB Swings  - 2 pood

*rest 2 minutes between rounds. 

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Off-Season

Rest Day

Tai Dydasco

News Vilifies Creatine - T-Nation

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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

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Angel Orozco - San Francisco CrossFit

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

Off-Season

Rest Day

Complete 10 rounds:

50 yard sprints

*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

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Off-Season

Complete:

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

*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.

*Description of Tabata Intervals

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San Francisco CrossFit

Rest Day

Off-Season

On the Minute:

Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.

*Go as heavy as possible on power cleans

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CrossFit Football Certification - L Drill

NFL to 18 Games - USA Today

As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20"

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Off-Season

For time:

Sprint 200 yards
50 Knees to Elbows
Sprint 200 yards
40 Knees to Elbows
Sprint 200 yards
30 Knees to Elbows
Sprint 200 yards
20 Knees to Elbows
Sprint 200 yards
10 Knees to Elbows

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Skip Miller - FRCF

All Pro Science Wholesale - TTMJ

15, 10, 5

Hang Power Snatch 135 lbs
Box Jumps 24"
Pull Up

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Off-Season

Rest Day

1441 S&C

Ochocinco & Twitter - Palm Beach Post Sports

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