Monday, 05.04.09: Daily WOD

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Football Gone Bad

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20" box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

Norfolk Blues Rugby

Paleo vs. Vegetarianism

80 Comments:

1. would it be appropriate to sub Calorie Rows with Sumo Deadlift High-Pulls? and if so, how do you compensate the score for the sub?
Comment by Anthony — May 2, 2009 at 3:59pm
2. That full back has one hell of a pop
Comment by Jose Cardenas — May 2, 2009 at 4:02pm
3. Anthony - How does 5:1 sound? 5 SDHP:1 Calorie.
Comment by John — May 2, 2009 at 4:02pm
4. Great, I'm pretty excited for this workout. Looks like another killer, thanks a lot John.
Comment by Anthony — May 2, 2009 at 4:05pm
5. How about doing 2:1 burpies to calorie rows?
Comment by Kimball — May 2, 2009 at 4:56pm
6. It's like fight gone bad... but somehow worse. Should be a fun way to blow off steam after banging out some finals.
Comment by T.B. Fetherston — May 2, 2009 at 5:19pm
7. So we go through this rotation 3 times with a 1 minute rest between the 5th and 1st exercise right?
You do each exercise for a minute and then move immediately to the next one until you finish all 5 and then you take a break. Right?

I'm just making sure. It's 3 rounds of all 5 exercises. 15 minutes, ha. I love how that works out in CFFB. Awesome.
Comment by Jason O'Dell — May 2, 2009 at 5:24pm
8. how heavy on push press?

Comment by zakk — May 2, 2009 at 5:30pm
9. nevermind! push ups not push press got it
Comment by zakk — May 2, 2009 at 5:32pm
10. so i read this evil design and think why dont we just call this football gone bad... and then i look at the top and there it is but i could have swore that wasnt there before. so i cant do double unders was going to sub tuck jumps but wanted to get the official just incase there is some sort of ratio for tuck jumps vs. double unders
Comment by jesse — May 2, 2009 at 6:40pm
11. i have to be honest i always thought we would have a football gone bad consisting of deadlift, benchpress, power clean, box jump, burpee
Comment by jesse — May 2, 2009 at 6:44pm
12. Calorie Row...example somewhere?
Comment by Clint — May 2, 2009 at 7:33pm
13. #12 set your rower up to show calories burned on the display and your score is the number of calories in 1 minute. On the C2 rower you scroll through the screens until one of the data points is calories. Can't say for any other machines. This is going to suck really good!


Comment by Bob in Kabul 44/6'3"/205/CFT 885 — May 2, 2009 at 8:48pm
14. dont have someone to coach me... may be doing task priority fgb... ugh.
Comment by D. CROOKS — May 2, 2009 at 9:33pm
15. What would an appropriate sub for the double-unders be? Burpees? Theres no way they are going to let me jump rump in the weight room.
Comment by SamR — May 2, 2009 at 10:18pm
16. Strength: Split Jerk 3x185,2x225,1x245,1x255 fail, 1 x 255 fail WOD:subbed burpees for reps for row for calories 318
Comment by MMariner7005 — May 3, 2009 at 4:19am
17. 255 with 100# thrusters and tuck jumps in place of double unders. #15 I do tuck jumps to sub double unders.
Comment by Bob in Kabul 44/6'3"/205/CFT 885 — May 3, 2009 at 4:48am
18. sj- 165x3/175x2/185x1/195x1/205xf---fgb 329 sub 45lbs sdhp for rows 5:1 ratio (5reps=1 cal)
Comment by mike d 151 5"7.5" 34yom — May 3, 2009 at 5:20am
19. I play collegiate football and am really interested in trying out crossfit football but am a little confused with how the workouts are comboed. Du u take the daily wod that is posted and do it along with the football strength wod as well. Any info wold be great. Thanks, Jay
Comment by jay kirland — May 3, 2009 at 5:27am
20. Jay-
Yep. Some days you just have the daily and no additional strength WOD.
Comment by R Whitney — May 3, 2009 at 6:21am
21. John, it seems like you can game this pretty bad. If I'm fresh I can do a lot more double unders in a minute than anyone can do thrusters, and I'm not especially talented at DUs. What about changing to a 24-30" box jump, clapping push-ups, and make DU's 2 or 3 for 1?
Comment by Justin McCallon — May 3, 2009 at 6:33am
22. 34/F/5'10"/158

Did a 3x3 of HQ's front squats followed by CrossFit Football's WOD.

Front Squat x 3
176
186 PR
191 PR

CrossFit Football's WOD
"Football Gone Bad"
Thrusters w/ 65#: 25-15-15
Box jumps: 23-17-18
Double Unders: 20-20-10
Push-ups: 23-17-16
Calorie row: 16-13-13
TOTAL = 261
Comment by Laura DeMarco - CrossFit Rx — May 3, 2009 at 7:24am
23. 42/m/5'11"/186 main site FS 5x3's to 300lb, Split jerk 3,2,1,1,1 to 165, "Football Gone Bad" as RX'd, score 321...gassed!!!
Comment by Brian Kay-Firepowertraining — May 3, 2009 at 7:32am
24. Tweaked my mid-back on Saturday, so taking it easy for a few days just to be safe. Sqt: 80 kg x 3 x 5 (kept it @ medium weight)........Press: 52.5 kg x 3 x 5........skipped metcon to rest back.
Comment by dredlocked — May 3, 2009 at 7:34am
25. Justin, you may want to post your WOD time before questioning the workout. You should go full bore on each exercise during each minute of each round.

You may kill it on DUs but your total score for the workout will measure your total fitness.

Try breaking 321RX, nice work BK.
Comment by Fester — May 3, 2009 at 7:42am
26. Thanks Fester, thought I tanked it! had to check the calculator twice!! Love these WOD's!!
Comment by Brian Kay-Firepowertraining — May 3, 2009 at 7:46am
27. Haha, I'm sure you dudes are going to crush me. I'm just saying that it would make sense to game this one pretty hard. For example, my workout partner is really good at DU's and she'll probably get 60+ per round, but slack on the box jumps/thrusters so she has plenty of energy. It just seems like it would be harder to game if every rep was equally hard. Whatever, tough workout either way. I'm about to leave now.
Comment by Justin McCallon — May 3, 2009 at 8:09am
28. You can game FGB the same way. i usually get 60-70 reps on the Push Press @ 75 lbs. Get 20's on everything else and a 12-13 on the row and you can get over 400 on FGB. This is the same thing. There has to be one exercise that you can crush it on. Some can hammer 50 plus box jumps...others can fly on the SDHP...either way it all smokes you.
Comment by John — May 3, 2009 at 8:18am
29. Pro strength 3X225,2X245,1X255,1x265,1X270 I should have gone heavier but I can't drop the weight so I can only do what I feel I can control coming down. WOD total score 331 great time!!
Comment by Eric — May 3, 2009 at 9:26am
30. Thank you for the response whitney, I still have a few more questions, since i am already involved in a weightlifting program should I even involve myself with crossfit football. I am not sure they are enough to get me into the shape i need to be for season but in the same instance i think it would be overkill to add these in regularly to my provided workout plan.
Comment by jay kirland — May 3, 2009 at 11:11am
31. I had to sub SDHP, but I did it with 95 pounds because I only had 1 bar available to me and obviously didn't have the time to switch the weights after the thruster.
I did 187 reps. Wish I could've gotten more. That's a low number.
Comment by Jason O'Dell — May 3, 2009 at 11:23am
32. Collegiate Front Squat Loads - 135,185,225,245, 265. Football Gone Bad as RXed - 1st rd 144, 2nd rd 130, 3rd rd 143. TOTAL REPS = 417 I got into a decent rhythm on the DU's after the first round and everything else was basically consistency.
Comment by Mark McSharry — May 3, 2009 at 11:33am
33. Front Squats-it's been a while and god I could tell
67x3, 87x3, 107x3, 127x3, 132x3

FGB:
65lb Thrusters: 20,11,9
24 inch BJs: 25,21,20
DUs: 34,27,30
Pushups: 23,17,16
Cal Row: 13,11,11
Score: 288
Comment by Vanessa Sisson — May 3, 2009 at 11:53am
34. I guess I should clarify:
F/125/5'4"/ CF GSX
Comment by Vanessa Sisson — May 3, 2009 at 11:54am
35. 34M/5'10/196

Still beat up from a judo tourney Saturday.

110kg split jerk. 342 in the metcon.
Comment by Gant — May 3, 2009 at 12:02pm
36. as rx'd 267 i suck at thrusters...
Comment by jesse — May 3, 2009 at 12:05pm
37. Split jerk 258.5 and wod rxd 445 reps
Comment by paul@nwcrossfit.com — May 3, 2009 at 12:11pm
38. my coming back from a bad flu...41/m/175 rx'd 314 can't do double unders to save my life, lol. will do the front squats later this eve.
Comment by Jake Platt — May 3, 2009 at 12:14pm
39. Front Squats - worked from 135x3 to 245x3. WOD=318 rx'd.
BTW Laura/#22, I was working out with Chandler at Emory today and he mentioned that someone up at CFATL was doing CrossFit Football. Is that you? I'm probably going to start lifting there every now and then.
Comment by Justin McCallon — May 3, 2009 at 12:15pm
40. And haha, I should change that because it sounds overly stalker-ish. Jami from BTB was working out with us and she said, "I bet it's Laura or Mike G or someone" and I remembered your name from the Dirty South qualifier.
Comment by Justin McCallon — May 3, 2009 at 12:18pm
41. As rxd 435
Comment by nick spencer — May 3, 2009 at 12:28pm
42. 17/m/6'3/203- WOD 300 even.
my friend...
17/m/6'2/170- WOD 317.
Comment by Anthony — May 3, 2009 at 1:06pm
43. Strength: front squat: 185-215

Wod: subbed 24" box jumps for double unders and box jumps.
247 reps.

I did 65# on the SDHP, is this the right weight? What is the conversion to calories? 3 reps counts as one calorie or what? Sorry if it is somewhere
Thanks
Comment by James — May 3, 2009 at 1:30pm
44. 331 Subbed Burpees for Row.
Pain
Comment by Dan Swanstrom Hopkins Football — May 3, 2009 at 1:55pm
45. Justin #39 -
I do know Chandler, but I don't think it's me he's talking about. I've actually just started working CF Football into my training for the Games. :)
Comment by Laura DeMarco - CrossFit Rx — May 3, 2009 at 2:17pm
46. Thrust 16,14,13 = 43
Box J 18,22,23 = 63
DU 20,23,35 = 78
Push 26,24,19 = 69
Row 20,18,14 = 52
Total 305
Comment by Joel B — May 3, 2009 at 2:17pm
47. Strength: FS 185, 225, 245(2)F, 225, 225
WOD: 325
Comment by CK — May 3, 2009 at 2:20pm
48. 24/M/6'/182 (up 7# since starting CFFB)-Subbed tuck unders and SDHPx5-302 reps. Squat 200x3x5/Press 125x3x5. Thrusters KILLED me.
Comment by Thirteen20WRX (Joe) — May 3, 2009 at 2:42pm
49. John,
is the final score supposed to be comparable to 'Fight Gone Bad' ? just trying to gauge.
Comment by Joel B — May 3, 2009 at 2:47pm
50. M/25/193/6'1" FS-225 (still leaning too far forward)
WOD - 281, will definitely break 300 next time
Comment by Adam P — May 3, 2009 at 3:18pm
51. Amatuer: Squat #245/ Press #145//
WOD: 388 total, subbed side to side jumps for double unders. Totals; 40 Thrusters, 53 Box Jumps, 159 side to side jumps, 81 pushups, 55 calories.
Comment by Scot B — May 3, 2009 at 3:32pm
52. Hey guys can someone tell me what is proper to sub double unders and calorie rows with because one I would basically have to run from one end of the gym to the other across the gym to get to the row machine and hope 1 of the 3 is available. secondly the double unders the gym i go to doesnt have any jump ropes hanging around. please help I really wanna be in this but i have been feeling so restricted due to certain things that I am unsure of if i can sub. thanks
ps last weeks workouts were awesome im already starting to see a difference

Comment by max — May 3, 2009 at 3:43pm
53. Had tp change this up a little. 65lbs Strict Press, 24" Box Jump, Double Unders, SDHP 65lbs. Total reps: 420. Front Squat: 185-190-195-200-205.
Comment by Harper Foley — May 3, 2009 at 4:26pm
54. Nick Spencer---let me see the video of your 435 RX'd. :)

28m 6'1" 208lbs---RX'd 232.
Comment by Kimball — May 3, 2009 at 4:35pm
55. Ammy: BS--185, SP--100. WOD: 388. Definitely could've done better on all counts; still trying to shake a nasty head cold/sinus infection.
Comment by T.B. Fetherston 21/175/5'10" — May 3, 2009 at 4:39pm
56. Total 330.
Comment by Syn — May 3, 2009 at 4:49pm
57. Kimball - I like you attitude...if someone posts a monster time/score some video can be requested or at the very least a break down of the rounds to understand the score. Anything well over 400 fits the "lets see the video" category.
Comment by Sleeper — May 3, 2009 at 5:32pm
58. AS RX'D: 371

THIS SCORE IS BETTER THAN MY LAST FIGHT GONE BAD SCORE OF 348!!! I WAS COMPLETELY GASSED AFTERWARDS, THOUGH, AND STILL AM.
Comment by MASON EWTON 6' 00"/175 LBS/28 — May 3, 2009 at 6:07pm
59. I'm a little behind on these things as I took the weekend off. I did 21-15-9 225 DL, 75 lb. dumbbell swing. Did it in 12:30. I thought it was good till I saw the times posted on the comments. Way to make me eat some wicked humble pie. Doing FGB tomorrow, should be exciting. I really like this programming compared to Crossfit Mainsite. Especially the inclusion of regular strength training. Exactly what I want in a program.
Comment by Patrick — May 3, 2009 at 6:09pm
60. SWOD: 205/115 WOD:21/15/9DL(205)KBS(1.5p)6:03 (got caught by chitchatter)
Comment by Brad — May 3, 2009 at 6:11pm
61. 310 as Rx'd, No split jerks today, heavy kettlebell clean and presses. Really hit the wall in the third round hard.
Comment by adam noble — May 3, 2009 at 6:29pm
62. SWOD: Worked up to 285 Split Jerk. Didn't feel very explosive.
WOD: 130, 120, and 116 for a total of 366. Subbed 95 lbs SDHP for Rowing
M/ 31/ 6-1/ 243
Comment by Brad Collins — May 3, 2009 at 8:25pm
63. Amateur: Squat 3x5x275. Press 5x147, 2x4x147. Limited gym time yesterday, so instead of the WOD I ran 5k later that night. I know, I'm a pansy.
Comment by Lucas — May 4, 2009 at 3:08am
64. 259 with a broken finger. Wait I mean shattered...but I just got a plate and 4 screws put in.
Comment by Chris — May 4, 2009 at 5:07am
65. OOOOHHHHH YEAAAAAAAHHH!!!! Did this one after some finals and man it hurt good. Really good. I did it at my school gym and me and my fried were moving around alot and we managed to ge some people pretty pissed off because of all the moving around. LOL. Good stuff though love this site.
Comment by Bryan Miller — May 4, 2009 at 5:38am
66. Thrusters: 17,15,14 = 46
Box : 35,30,30 = 95
Tuck Jumps: 30,30,25 = 85
push up: 30,29,25 =84
Row: 14,14,16 = 44

Total = 354
Comment by Deepak 28/5'11/170 — May 4, 2009 at 6:13am
67. John-

Just wanted to thank you for this site. I had been looking to incorporate more movements that involve lateral movements into my crossfit workouts and you just made it a whole lot easier for me. Also love the fact that I have 3 workouts to choose between each day. Fantastic. great job on the explanation on the theory behind CF Football.
Comment by Deepak 28/5'11/170 — May 4, 2009 at 6:21am
68. 26 y/o M 200lbs squat 3x5 235 press 3x5 145 had to do regular fgb due to gym rules and restriction on where you can use what equipment and got a fgb score 295 feel awesome
Comment by Travis — May 4, 2009 at 8:24am
69. M/33/5'11"/205
Strength- 3@180 2@195 1@210 1@225 1@240(PR by 5lbs)
WOD-Ancient wooden rower at my gym with no monitor.I counted my reps on it each time and averaged 35 per round. Total of all other exercises was 220.
Comment by Patrick Williams — May 4, 2009 at 9:07am
70. Skipped the Strength WOD due to time constraints. Subbed squat jumps for double unders. Didn't feel 100 percent, but I got 319 reps which i'm pretty happy with. My workout partner, however, got 445.
Comment by SamR — May 4, 2009 at 1:38pm
71. Here are the results from the old guys...subbed 75# SDHP for row and tuck jumps for DUs RRW m/51/6'/230 442 Harv m/48/6'5"/240 487 DTL m/34/5'10"/220 361 DW m/46/6'2"/212 328 Cody M 219
Comment by RWhitney — May 4, 2009 at 2:40pm
72. went up to 187 for SJ.
WOD: 329 subbed tuck jumps for DU
Comment by Michael — May 4, 2009 at 3:23pm
73. 65# thrusters and subbed SDHP 65#
260 reps
Had me sweating
Comment by Christopher — May 4, 2009 at 5:15pm
74. 34/M/225
(200lb sandbag) for split jerks
WOD - subbed double unders w/ simulated double unders (2 = 1) & calorie rows w/ resistance band horizontal rows (150lb resistance 4=1) total 445
Comment by Mun — May 4, 2009 at 5:21pm
75. m/35/5'8/153
Football Gone Bad total 375, I really wanted to break 400 maybe next time.
Comment by Shane Cross — May 6, 2009 at 8:25am
76. I replaced the double unders with kettlebell swings..fun...I lost count..again...I offically hate thrusters.
Comment by Ryan Phillips — May 6, 2009 at 9:25am
77. Front squats 265x3, 275 4x3; FGB Thrusters 17,11,11. Box 18" 18, 17, 17, Tuck jump for DU 18, 18, 19. Push ups 38, 30, 30. SDHP for row 30, 25, 27 Total 326
Comment by Brad Callan — May 6, 2009 at 1:16pm
78. I replaced tuck jumps for double unders..didn't have access to a skipping rope. 350 total reps.
Comment by Derek Brown — May 6, 2009 at 10:45pm
79. 275# max on Split Jerk. FGB as Rx'd @ 309.
Comment by kapritch — May 7, 2009 at 11:32am
80. FGB 419 as Rx'd
Comment by Steven Marinero — January 9, 2010 at 4:41pm

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