20, 15, 10 reps of:
DB Thrusters 50 lbs
Burpee Pull ups
14:03
was a killer – very difficult workout for me. lack of endurance + being a fat@$$ = not easy to do body weight workouts. but i liked this one and i realize i need to do more workouts like this to get to where i want. thanks Crossfit Football for this one!
Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups
Rest 45 seconds between rounds
24:04
absolutely ridiculous how simple this workout seemed… until i did the box jumps in the first round! pull ups were kipping, because strict would’ve taken forever.
Tillman
Complete 7 rounds for time:
7 Deadlifts – 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
25:35 – compared to 32:33 on 1/8/11
i subbed the football field gasser (two trips across the football field and back) for a basketball court gasser (freethrow line, back, halfcourt, back, freethrow line, back, fullcourt, back) and after the first round, i ended up doing jumping pull ups…
and yes, that is an exact copy of the first round (why reinvent the wheel) – today’s results and modifications were very similar outside of the much reduced time. it would appear as though what i’m doing is helping.
Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
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