09.01.09: Daily WOD

Different methods of scaling HSPU (handstand push-ups)

Single Mod ~ W

C N J (Clean ~ N ~ Jerk!)

H-E-A-V-Y

1, 1, 1, 1, 1, 1

08.31.09: Daily WOD

Single Mod Monday ~ G

From CrossFit Football HQ

AMRAP in 15 minutes of

3 HSPU

5 Pull-Ups

7 KTE

*Scale as needed

08.28.09: Daily WOD

"Squat 'till you drop!"

Dual Mod TGIF

For time:

Row 500-Meters

15 Power Cleans @ 100/155

30 KBS @ 16-K/24-K

12 Power Cleans

20 KBS

9 Power Cleans

10 KBS

Row 500-Meters

08.27.09: Daily WOD

Back Squats

4 x 8 @ 75% of 1-RM

*Refer to 08.06.09

08.26.09: Daily WOD

Diane gets her "jump" on! Good work!!

Dual Mod ~ MG

"Nicole"

(refer to 01.29.09)

AMRAP in 20 min of

Run 400-Meters

Max Rep Pull-Ups

08.25.09: Daily WOD

Carey Kepler 3rd overall CrossFit Games '09

Triple Mod Tuesday

3 rds for time of:

25 SDLHP @ 63/95

25 Push-Ups

Run 400-Meters

08.24.09: Daily WOD

From CF HQ August 21, 2009: Kelly of SnoRidge CrossFit gets her first muscle-up while on vacation in Cabo San Lucas. (And, yes, of course CrossFitters take their rings on vacation.)

CrossFit women are STRONG! Kelly proves a point, as many of you recently indulged in summer vacations - there is NO excuse, EVER!

Single Mod ~ W
Push Jerk (or Split Jerk/Rack Jerk)
4 x 8 @ 75% of 1-RM "Across the board"
Refer to 08.03.09: http://www.crossfitfortmyers.com/2009/08/080309-daily-wod.html

08.21.09: Daily WOD

It is confirmed ... it was a missle launch for a GPS satellite (thanks Stuntman!)

TGIF ~ Dual Mod WG

5 rds for time of:

12 DB/KB Power Snatch L & R

12 Box Jumps

12 Pull-Ups

08.20.09: Daily WOD

Dual Modality ~ WM

AMRAP in 15 minutes of
10 KBS @ 16-K/24-K
Sprint 40-Yards

08.19.09: Daily WOD

CF HQ - Thursday, July 23rd 2009

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

*Women's Rx'd weight = 100 lbs

08.18.09: Daily WOD

Coach: "How did those thrusters and burpees treat you?"
Kristi: "F@#k you"

Single Modality ~ M

M-M-Met Con Tuesday!

Four rounds, each for time of:

750 Meter Row

*Rest as needed between efforts.

08.17.09: Daily WOD

Triple Mod Monday!
For time:
21 Thrusters @ 63/95
9 Burpees
Run 400-Meters
15 Thrusters
15 Burpees
Run 400-Meters
9 Thrusters
21 Burpees

08.14.09: Daily WOD

Single Modality ~ W

"On The Minute"

With a continuously running clock do one power clean at the top of the first minute, two power cleans the second minute, three power cleans the third minute ... continuing as long as you are able until you "miss" then re-start immediately on the next minute with one power clean and work your way back up in the same manner, every minute "On The Minute"

*Use a maximal weight, 85-90% of 1-RM

*15 Minute Running Clock

*Score total reps completed

*FOUL = for every minute you are unable to complete at least one power clean, 20 burpees

08.13.09: Daily WOD

I think that about sums it up ... right??

Single Mod ~ G

From CF HQ 08.09.09:

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals for score.

08.12.09: Daily WOD

A quick mid-week in review: rope climbs ... tgup's ... and 425lbs deadlifts ... you've done a lot so far!!!

Dual Mod ~ WM

AMRAP in 12 minutes of

Row 500-Meters [once]

5 Deadlifts @ 123lbs/250lbs

10 WBS @ 14lbs/20lbs

08.11.09: Daily WOD

Single Mod ~ W

H-E-A-V-Y Turkish Get-Ups!

1 - 1 - 1 - 1 - 1 - 1 (L/R)

08.10.09: Daily WOD

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice." ~ Coach Mark "Rip" Rippetoe

Dual Mod ~ MG

For time:

Run 400-Meters

25 Burpees

25 Pull-Ups

Run 400-Meters

15-ft Rope Climb, 5 Ascents

Run 400-Meters

25 Pull-Ups

25 Burpees

Run 400-Meters

08.07.09: Daily WOD

Does your training program include heavy squats? If not, then it isn't a real training program ... just ask Mark Rippetoe

Triple Mod TGIF

AMRAP in 20 minutes of

Run 200-Meters

12 KBS [16-K/24-K]

9 Burpees

6 Pull-Ups

08.06.09: Daily WOD

Get some 5 a.m.!!!

Single Mod ~ W

H-E-A-V-Y Back Squats!

1-1-1-1-1-1

Push to set a new 1-RM!!!

*Assistance Strength Work:

Unilateral (L/R) Stability Ball Dumbbell Bench Press

3 sets, Max Reps, 3 min rest

Women use 30lbs, Men use 50lbs

08.05.09: Daily WOD

Double Unders require lots of practice, it's a skill ...

M-M-M-Met Con "Hump Day"

Single Mod ~ M

For time:

Run 800-Meters

Row 800-Meters

Run 800-Meters

*12 minutes max time limit to complete work. FOUL = for every :30 sec over, row an extra 250-Meters

08.04.09: Daily WOD

Two thumbs up ...

Dual Modality ~ WM

For time:

15 Power Cleans [83/135]

50 D/U

12 Power Cleans

40 D/U

9 Power Cleans

30 D/U

6 Power Cleans

20 D/U

3 Power Cleans

10 D/U