Football WOD – Dec 4, 2017
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: power cleans (75% bodyweight, NTE 65%) toes to bar WOD Notes: Compare to 130119.
Football WOD – Nov 27, 2016
Complete 9 rounds for time of: 5 deadlifts (315/205# NTE 75%) 5 handstand push ups
Football WOD – Nov 20, 2016
Complete 3 rounds, each for time of: 5 bear complexes (135/95#) 400m sprint WOD Notes: The bear complex is a barbell complex consisting of a power clean, front squat, push press, back squat, push press…
Football WOD – Nov 13, 2016
Complete 3 rounds for max reps of 1 minute on, 1 minute off: DB Thrusters (50/30#) Bar Muscle Ups Row (1 cal = 1 rep) Burpees WOD Notes: Compare to 141207.
Football WOD – Nov 6, 2016
Complete for time: 30 back squats (bodyweight NTE 60%) 800m run 30 burpees WOD Notes: Compare to 140504.
Football WOD – Oct 30, 2016
AMRAP in 15 minutes of: 3 front squats (75%) 10 push ups 1 rope climb WOD Notes: Compare to CFFB WOD 140727. Community Notes: Happy birthday Mel Z and Kelly K! Hats off to the competitors…
Football WOD – Oct 23, 2016
Max height box jump then 4 rounds for total reps of: 30 seconds DB power snatch RT (45#) 30 seconds rest 30 seconds DB power snatch LT (45#) 30 seconds ring row 30 seconds rest…
Football WOD – Oct 16, 2016
Complete 10-8-6-4-2 reps for time of: Power cleans (70% 1RM) Complete a HEAVY 50 yd farmer’s carry after each round. WOD Notes: Compare to 140118. Schedule Notes: Remember the new cancellation policy requires athletes to…
Football WOD – Oct 9, 2016
Complete for time: 9 power clean (185/125#) 10 slam ball (40/30#) 6 power clean 15 slam ball 3 power clean 20 slam ball Rest 5 minutes then Complete for time: 9 power clean (155/105#) 10…
Football WOD – Oct 2, 2016
Complete 5 rounds for time of: 2 rope climbs 8 back squats (225/135#) 9 handstand push ups Reminder: We are offering a Swim WOD tomorrow (Sunday) at 2:00 pm at Radnor High School. Cost is $6…