Football WOD – Jun 5, 2016
Complete 3 cycles of 7-5-3 reps for time of: push presses (155/105#) ring dips front rack lunges (155/105#, each leg) Rest 2 minutes after each cycle. WOD Notes: Compare to CFFB on 160512. Community Notes: …
Football WOD – May 29, 2016
Complete 5 rounds for time of: 9 ring rows 7 deadlifts (315/205# NTE 75%) 5 box jumps (30/24") WOD Notes: If you know high rep deadlifts cause problems for you, scale the reps back to…
Football WOD – May 22, 2016
Complete 4 rounds for time of: 3 rope climbs 12 back squats (225/135#) 24 double unders
Daily WOD – May 8, 2016
AMRAP in 12 minutes of: 3 hang power cleans (195/125#) 6 front squats (195/125#) 200m run WOD Notes: Compare to CFFB on 160415.
Football WOD – May 1, 2016
10-9-8-7-6-5-4-3-2-1 reps for time of: Chin up Front squat (bodyweight, NTE 60% 1RM) Ball slam (40/30#) WOD Notes: Compare to CFFB WOD 160429. Chin ups should be strict, with full extension at the bottom. Front…
Football WOD – Apr 24, 2016
Complete 5 rounds of: 30 seconds sledge hammer swings 30 seconds rest 30 seconds lateral skier hops (20/16") 30 seconds rest 30 seconds toes to bar 30 seconds rest WOD Notes: You can alternate the…
Football WOD – Apr 17, 2016
Complete a round every 2 minutes for 6 rounds: 4 deadlifts (315/205# NTE 80%) 8 lateral slam balls (40/30#) 16 double unders WOD Notes: Each round is supposed to be a full sprint! Make sure…
Football WOD – Apr 10, 2016
Complete 6 rounds for time of:5 Rt KB snatches (53/35#)5 Rt KB thrusters (53/35#)10 burpees5 Lt KB snatches (53/35#)5 Lt KB thrusters (53/35#)rest 60 seconds WOD Notes: If KB snatches do not feel good (wrist or…
Football WOD – Apr 3, 2016
Complete 5 rounds for time of: 5 thrusters (185/115#) 20 yd dumbbell farmer carry (AHAP) rest 60 seconds 5 hang power cleans (185/115#) 10 plyo push ups rest 30 seconds WOD Notes: Do not drop…
Football WOD – Mar 27, 2016
Complete 6 rounds for time of: 3 clean and jerks (205/125#) 12 OH plate walking lunges (45/25#) 24 Russian twists (45/25#)