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Home / Coaches / John Welbourn

John Welbourn

20 Followers
10 WODs

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Creator of CrossFit Football, founder of Power Athlete, 10-year NFL veteran. Works with athletes in functional fitness and strength (johnniewod.com).

Creator of CrossFit Football, founder of Power Athlete, 10-year NFL veteran. Works with athletes in functional fitness and strength (johnniewod.com).

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Wall Walk / Ball Slam / Evil Wheels

by John Welbourn

For Time
100 Wall Walks
100 Ball Slams (40/30 lb)
100 Barbell Roll Outs
Partition in any way.

The GFY Challenge

by John Welbourn

Tabata in 4 minutes
8 Rounds of:
20 second Max Deadlifts (315/275 lb)
10 second rest

Fight Gone Go F*ck Yourself

by John Welbourn

3 Rounds for Total Reps in 17 minutes
1 minute Max Back Squats (225/155 lb)
1minute Max Dumbbell Bent Over Rows (2x50/35 lb)
1 minute Max Box Jumps (24/20 in)
1 minute Dumbbell Push Presses (2x50/35 lb)
1 minute Russian Kettlebell Swings (2/1 pood)
1 minute Rest

Bench Press / Reverse Wall Climbs

by John Welbourn

For Time
40 Bench Presses (Bodyweight)
40 Wall Walks

Winchester

by John Welbourn

5 Rounds for Time
30 Overhead Walking Lunges (135/95 lb)
250 meter Sprint
30 Kettlebell Swings (2/1 pood)
Rest 90 seconds

Religion

by John Welbourn

5 Rounds for Time
Max Back Squats (225/155 lb)*
7 Burpee Box Jumps (24/20 in)
*If bodyweight is over 225 lb, use bodyweight.

Deadlifts / Power Cleans

by John Welbourn

7 Rounds for Load
3 Deadlifts
3 Power Cleans
Do not let go of the bar during the round. Rest as needed between rounds.

CrossFit Football Total

by John Welbourn

For Load
1 rep max Power Clean
1 rep max Back Squat
1 rep max Bench Press
1 rep max Deadlift

Kalsu

by John Welbourn

For Time
100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

Volkswagen

by John Welbourn

21-15-9 Reps, For Time
Bench Presses (bodyweight)
Pull-Ups

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