08.01.09: Special Saturday WOD

"The Brave Seven"
Paul Rx'd 24:10
Hip Kitty Rx'd 28:34
MK Rx'd 28:44
A-Bomb 31:14
Ocdee 32:58
Baconater 35:25
Mariel 36:15

*August 1st: Please don't forget your dues $$$ Thanks!

Doors open at 7:30 a.m. and close promptly at 10:30 a.m. There are no set start times or dedicated heats, it's first come first served. However, please arrive NO LATER than 9:30 a.m. in order to give yourself enough time to properly warm-up and complete the WOD!

Triple Mod ~ MWG

August 1st "Chipper WOD"

For time:

Row 1000-Meters

30 Back Squats, Rx'd = Women 90% of BW on the bar, Men 100% of BW on the bar

Run 400-M

30 1-Arm DB or KB Clean N Jerk (L & R), Rx'd = Women 12K/25lbs, Men 20K/45lbs

Run 400-M

30 Burpee + Tire Jumps

Run 400-M Done!!!

07.31.09: Daily WOD

REST DAY - NO CLASSES

07.30.09: Daily WOD

Ewwwww .... I don't feel so good :(

Triple Modality ~ MWG

5 rds for time of

Run 400-M

30 KBS [16K/24K]

15 Pull-Ups

*NO CLASSES FRIDAY, 07.31.09*

07.29.09: Daily WOD

FMFD pulls a Muscle-Up! Awesome work John!!

Single Mod ~ W

CF HQ WOD June 25, 2009:

20 min. AMRAP

5 Thrusters

7 Hang Power Cleans

10 SDLHP

Women @ 63lbs/Men @ 95lbs

07.28.09: Daily WOD

2009 CrossFit Games, Sveinbjorn Sveinbjornsson - First Muscle-up

Single Modality ~ G

Your Choice:

- - - - - - - - - -
Option 1.)
CF HQ WOD

Friday 090717
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

- - - - - - - - - -
Option 2.)

CF HQ WOD

Sunday 090712
Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

- - - - - - - - - -
Option 3.)

CF HQ WOD

Monday 090727
"Cindy"Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

07.27.09: Daily WOD

Overhead Squats ... good form OCDee!!

Dual Modality ~ MW

3 ... 2 ... 1 ... Go!

Row Max Distance (Meters) in 4-minutes, then

Max Poundage (Cumulative) "Anyway Overhead" in 4-minutes*

*Weights and method of lifting at discretion of lifter. ANY combination of CNJ or Snatch is acceptable (with good form of course). The bar must come from the platform to full extension overhead on EVERY rep. Full Extension = elbows and knees locked-out under weight with control of the barbell.

*There is NO REST between completion of the 4-minute row and start of the 4-minute "Anyway Overhead". The clock will continue to run, you address the bar and begin lifting as quickly as possible until time runs out.

*Score = Total Meters covered in given time PLUS Total Lbs lifted in given time. Example = 1000 Meters + 1000 Lbs = 2000. Total Lbs lifted: if you choose to use a 100lb barbell and complete 10 successful lifts in the given time you have lifted a total of 1000lbs. Make sense? Good, now go get some!!

07.24.09: Daily WOD

Making a statement ... with the socks that is!!

Single Modality ~ W

Overhead Squats

3-3-3-3-3-3

This is your chance to go heavy and set a new 3-RM!

*Assistance Strength Work

Hang Power Clean

5 x 5

07.23.09: Daily WOD

Stuntman is back in town ... "Jim love plant"

Dual Modality ~ MG

5 rds for time of

Run 200-M

10 Pull-Ups

20 Push-Ups

30 Air Squats

40 Sit-Ups

07.22.09: Daily WOD

T.O.Y. getting some "lift" ... awesome Snatch (did I just say that?)

Triple Mod ~ (GWM)

From CF HQ July 19, 2009:

"The Filthy Fifty"

50 Box Jumps

50 Jumping Pull-Ups

50 KBS

50 Walking Lunges

50 KTE

50 Push Press

50 GHD Hypers

50 WBS

50 Burpees

50 D/U

*Scale as needed

07.21.09: Daily WOD

Single Modality ~ W

Power Snatch

3-3-3-3-3-3

*Assistance Strength Work:

Snatch-Grip Deadlift

3 x 5 [add +50lbs to best Power Snatch for DL]

07.20.09: Daily WOD

How much can you Clean N Jerk??

M-M-M-Met Con Monday!

Single Modality ~ M

From CF Endurance HQ July 15, 2009

"6x Repeats"

6 x 400-Meter run holding best possible pace. Never slowing more than 5 seconds. 2-Minute recoveries. FOUL - if you slow more than indicated. FOUL = 3-Minute isometric squat ... in the bottom position iliac crest in line with patella, BELOW PARALLEL! If you need to come up stop timer and resume once you get back into position.

07.17.09: Daily WOD

From the Rocky Mountain Regional Qualifier:

3 rds for time:

8 Deadlifts @ 195lbs Women/300lbs Men

Run 400-M

*Ricky Frausto of CrossFit Omaha won the first workout with 5:16. On the women's side, Angela Lefler, also from CrossFit Omaha, won the first workout with 6:18.

Here are some links to the videos of this WOD performed at the Rocky Mountain Regional Qualifier:

Men's: http://media.crossfit.com/cf-video/CrossFitGames09_RockyMtMensWOD1.wmv

Women's: http://media.crossfit.com/cf-video/CrossFitGames09_RockyMtWomensWOD1.wmv

How will you stack up???

07.16.09: Daily WOD

'09 CrossFit Games Winners - Fittest Men/Women on the planet!

Single Modality ~ W

Push Jerk

5, 5, 5, 5, 5

Go H-E-A-V-Y, attempt a new 5-RM!

*Assistance Strength Work:

Weighted Lunges

3 sets x 100-ft, 3 min rest

Use dumbbells, kettlebells or barbells for added resistance

07.15.09: Daily WOD

Tears happen ... wear your scars proudly ...

Dual Mod/Single Mod ~ WG/G

Option #1.)

From CF HQ 07.09.11

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion to CF HQ Main Site.

Option #2.)

"Death By Pull-Ups"

Start with 1 pull-up on the top of the minute and add 1 pull-up each minute until you can no longer continue. Example: Minute 1 = 1 p/u, Minute 2 = 2 p/u, Minute 3 = 3 p/u, Minute 4 = 4 p/u .... Minute 10 = 10 p/u, Minute 11 = 11 p/u, etc, etc.

Option #3.)

100 Pull-Ups for time

07.14.09: Daily WOD

Setting another PR ... The Newlyweds @ Work!

Triple Mod ~ MWG

3 rds for time of:

Run 800-M

21 Hang Power Cleans (63/95)

12 HSPU

07.13.09: Daily WOD

The Stuntman in preparation for his big day:

Single Modality ~ W

Back Squat

5, 5, 5, 5, 5

Go H-E-A-V-Y, attempt a new 5-RM!

*Assistance Strength Work:

Stability Ball Dumbbell Bench Press

3 sets max reps, 3 min rest

Women use 30lbs, Men use 50lbs

07.10.09: Daily WOD

How detailed is your workout journal? Does it include a DNA sample??

NO 7AM OR 7PM CLASSES FRIDAY

You can choose from 5am/6am/8am/9am/6pm

TGIF - Triple Modality

For total reps:

3 minutes Max Rep CNJ @ 83/135

3 minutes Rest

3 minutes Max Rep Burpees

3 minutes Rest

3 minutes Max Calorie Row

Done!

07.09.09: Daily WOD

The 2009 Games start this Friday! Check CrossFit HQ for updates!

Dual Mod ~ MG
[CrossFit HQ Main Site WOD]
Four rounds for time of:

Run 400-Meters

50 Air Squats

*I encourage you to post individual times to the CF HQ site

07.08.09: Daily WOD

You wanted heavy, you got it! Paul @ 415lbs and a P.R. Not to mention all of the "heavyweight" women lifters today topping the 200 mark: MK @ 225lbs, Hip Kitty @ 210lbs, A-Bomb @ 205lbs, and Kary @ 203lbs AND everyone that hit a P.R. which seemed to be ... um, EVERYONE?!?! CrossFit gets you strong, period.



Hip Kitty, MK and Smack celebrating their one year anniversary with CrossFit Fort Myers by knocking out some heavy presses ... "Active Shoulders!!!"

Single Mod ~ W

H-E-A-V-Y Deadlifts

1-1-1-1-1-1-1

Warm-up appropriately and push for a new 1-RM!

07.07.09: Daily WOD

Thrusters from Hell!!!!!!!

Triple Mod ~ MWG

AMRAP in 15 minutes of:

*Row 500-Meters [once]

15 KBS @ 16K/24K

10 Box Jumps @ 20"

5 Pull-Ups

*Clock starts with the Row. After completing the row you have the remainder of the time to complete as many rounds as possible of KBS/Box Jumps/Pull-Ups

07.06.09: Daily WOD

"Am I doing this right??..."

Dual Mod ~ WM

For time:

Thruster/Sprint

10-9-8-7-6-5-4-3-2-1

10 Thrusters @ 83/135

Sprint 100-Meters

9 Thrusters

Sprint 100-M

8 Thrusters

Sprint 100-M .....

1 Thruster

Sprint 100-M

07.03.09: Daily WOD

TGIF - "Play Day" Pre-4th of July Celebration

Regular class hours today. If you missed a WOD earlier in the week, today you can make it up! Didn't miss any WOD's? Play on the ropes, rings, GHD, practice HSPU's and TGUP's or add some strength work: heavy squats, deads, cleans, etc.

07.02.09: Daily WOD

7pm class "flat-out" post WOD ... nice effort gang!

Triple Mod ~ MWG

For time:

50 D/U

40 WBS [14/20]

30 Walking Lunges

Run 400-Meters

50 KBS [16/24]

Run 400-Meters

30 Walking Lunges

40 WBS

50 D/U