Crossfit Football WODS

Crossfit Football WODS

CrossFit Football

Crossfit WODS

Crossfit WODS "main page"

CrossFit: Forging Elite Fitness

Wednesday, September 29, 2010

WOD 09-30-2010

5X5 Weighted Pull-ups

WOD:
5 ROUNDS:
Max reps of handstand pushups (use smith machine to stabilize legs if unable to do hspu)
Rest as needed between rounds.
Then...
8 x 100 yard sprints.
Rest 45 seconds between sprints.

Post weight, reps and time to comments.

Tuesday, September 28, 2010

WOD 09-29-2010

5x5 Squat! (POOP ON THE FLOOR!)

WOD
20-15-10-5 reps for time
45lb dumbbell thrusters
knees to elbows (Dave Style)

Post time and weight to comments.

Monday, September 27, 2010

WOD 09-28-10

Strength - 5x5 Weighted Pull Ups

DWOD
5 Rounds for time
6 Snatchs 115lbs
10 Box Jumps

WOD 9-27-2010

SWOD:

5x5 Back Squats

DWOD:

Complete 5 rounds of:

5 Hang Power Cleans 115 lbs
3 Box Overs w/ stacked car ramps
50 yard sprint

Friday, September 24, 2010

WOD 09-24-10

SWOD
Weighted pullups 5x5

DWOD
15-12-9
Clean and Press 115lbs
Ring Push Ups

Thursday, September 23, 2010

WOD 9-23-2010

SWOD:
5x5 Back Squat

DWOD:
AMRAP in 15 minutes:

3 Push Jerks or Split Jerks (find a weight you fill is best)
7 Supine Ring Pull Ups
10 True Push Ups

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

Tuesday, September 21, 2010

WOD 09-22-2010

5X5 Weighted Pull-ups

WOD:
Complete 6 rounds
30 seconds max reps 225lb deadlift
30 seconds rest
30 seconds max reps burpees
30 seconds rest

Post weight and total reps to comments.

Monday, September 20, 2010

WOD 09-21-2010

NEW CYCLE!

5X5 Back Squat (Work to find out what is challenging to do 5 reps)

WOD:
AMRAP in 15 minutes
2 Power Snatches (75% or 1 rep max...do overhead squats if you can't snatch)
2 rounds of 3 pull ups, 6 push ups, 9 box jumps.

Post weight and time to comments.

Saturday, September 18, 2010

WOD 09-19-2010

5x5 Deadlift

WOD:
21-15-9
135lb hang cleans
ring dips

Post weight and time to comments.

Thursday, September 16, 2010

WOD 09-18-2010

5x5 Bench Press

WOD
5 ROUNDS
8 handstand pushups
8 L pull ups
8 ring dips
8 true push ups

Work at a pace that allows quality form with good range of motion.
Post time and weight to comments.

WOD 09-17-2010

REST DAY!

Wednesday, September 15, 2010

WOD 09-16-2010

5x5 Deadlift

WOD:
10 110 yard (100 meter) sprints
Rest 45 seconds in between sprints
Maximal effort on all sprints

Post weight and fastest times to comments.

Tuesday, September 14, 2010

WOD 09-15-2010

Strength (1 week left on this strength cycle, push it to your goal!)
5x5 bench

WOD
9 hang power clean (135 lbs)
15 pull ups
15 burpees
6 hang power clean (135 lbs)
12 pull ups
12 burpees
3 hang power clean (135 lbs)
9 pull ups
9 burpees

Monday, September 13, 2010

WOD 09-14-2010

5x5 Deadlift

WOD
5 rounds for time:
12 overhead barbell walking lunges 75lbs
12 ring dips
100 yard sprint

Post weight and time to comments.

Saturday, September 11, 2010

WOD 09-12-2010

5x5 Bench

WOD
10 Rounds:
10 95 lb Thrusters
10 Ring Push ups

Post time and weight to comments.

Friday, September 10, 2010

WOD 09-11-10

Strength
5x5 deadlift

DWOD
8 rounds
pike rope climb
7 push press 95 lbs

WOD 9-10-2010

"Candy"
Complete as many rounds as possible in 15 minutes of:
Dips, 15 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
21" Box Jumps, 15 reps

Thursday, September 9, 2010

WOD 09-09-2010

Strength
5x5 deadlift

DWOD
15-10-5
50lbs db thrusters
2 pood kb swings
pullups

Tuesday, September 7, 2010

WOD 09-07-2010 (We're Back Baby!)

5x5 Bench Press

WOD

AMRAP in 15 minutes

1 round is:
3 Power Cleans (55% of 1 rep max)
Cindy (5 pull ups, 10 push ups, 15 air squats)

Post weight and time to comments.

Thursday, September 2, 2010

WOD 09-03-2010

5x5 Bench Press

WOD

9 Rounds for Time:
5 strict pull ups (no kipping)
5 dumb bell thrusters (50lb dumb bells)
5 burpees

Post weight and time to comments.

WOD 09-02-2010

5x5 Deadlift

WOD

6 rounds
Max reps plyo pushups (1 hand on a 45lb plate, explode up to change other hand to plate)
100 yard sprint

Post weight, most reps, and fastest time to comments.