06.01.10

CFFM Strength WOD

"The Bear"

Refer to May 10th for video http://www.crossfitfortmyers.com/2010/05/051010.html

*In this version you will perform five rounds of seven reps (5 x 7) working up to your MAXIMUM weight.

*Rest as needed between rounds.

*Foul = 10 burpees per drop!

CFFB SWOD

A. Squat 3x5; Press 3x5

C. Squat 5x5; Press 5x1

CFFB DWOD

AMRAP in 12 min of

5 pull ups

10 push ups

15 double unders

Starting Strength SWOD

A. Squat 3x5; Press 3x5; Power Clean 5x3

B. Squat 3x5; Bench 3x5; Deadlift 1x5

*Squat + .5 - 3lbs

*BP/P/PC same as last SWOD (perfect technique!!!)

*DL + 1 - 5lbs

Starting Strength DWOD

3 rds of handstand holds, max time

4 rds of supine ring pull ups, max reps

5 rds of paralette push ups, max reps

*Rest as needed between rounds.

HAVE A SAFE MEMORIAL DAY!

CrossFit Fort Myers - Closed 05.29, 05.30, 05.31

Classes Resume Tuesday, June 1st

05.28.10

*Memorial Day Weekend Hours: No evening classes Friday, May 28. Closed Saturday 5/29, Sunday 5/30 and Monday 5/31. Classes resume Tuesday, June 1. You've been working hard, enjoy the time off!!

CFFM Strength WOD

Deadlift - Max Effort!

1-RM DL
*Refer to: http://www.crossfitfortmyers.com/2010/05/051410.html

CFFB SWOD

Bench Press 1-RM

Deadlift 1-RM

Starting Strength SWOD

A.) Squat 3x5, Bench 3x5, DL 1x5

B.) Squat 3x5, Press 3x5, Power Clean 5x3

*Squat = same as Wednesday; BP/P = +.5 - 2lbs; PC = +.5 - 2lbs; DL = +2 - 5lbs

05.27.10

*Memorial Day Weekend Hours: No evening classes Friday, May 28. Closed Saturday 5/29, Sunday 5/30 and Monday 5/31. Classes resume Tuesday, June 1. You've been working hard, enjoy the time off!!

CFFM DWOD
"I Hate You More"

For time:

20 reps, Overhead Squat @ 85lbs/135lbs

30 reps, Burpee Lateral Tire Jumps

Row 1K

CFFB SWOD

Power Clean 1-RM

Back Squat 1-RM

Starting Strength DWOD:

"I Hate You More"

05.26.10

*Memorial Day Weekend Hours: No evening classes Friday, May 28. Closed Saturday 5/29, Sunday 5/30 and Monday 5/31. Classes resume Tuesday, June 1. You've been working hard, enjoy the time off!!

CFFM DWOD:

"Cindy"

AMRAP in 20 min of

5 pullups

10 pushups

15 squats

*Active Recovery = Rest 2 min then run 1-Mile @ 50-60%

Compare to February 22, 2010 http://www.crossfitfortmyers.com/2010/02/022210.html

CrossFit Football - Off/Rest

Starting Strength SWOD

A.) Squat 3x5, Press 3x5, Power Clean 5x3

B.) Squat 3x5, Bench Press 3x5, DL 1x5

*Squat = +.5 - 2lbs; BP/P = +.5 - 2lbs; PC = +.5 - 2lbs; DL = +2 - 5lbs

05.25.10

*Memorial Day Weekend Hours: No evening classes Friday, May 28. Closed Saturday 5/29, Sunday 5/30 and Monday 5/31. Classes resume Tuesday, June 1. You've been working hard, enjoy the time off!!

CFFM Strength WOD

Power Snatch - Max Effort

3, 2, 2, 2, 1, 1, 1

*Refer to: http://www.crossfitfortmyers.com/2010/04/042110.html

Assistance Strength Work:

1.) Muscle Snatch + Snatch Push Press, 5 x 5 AHAP

CFFB SWOD
A. & C.) Weighted Chin-Ups 1-RM

CFFB DWOD

7 rds of

Max rep weighted chin-ups @ 50% of 1-RM

Sprint 50-yards

(Rest as needed between rounds)

Starting Strength: Off/Rest

05.24.10

John Welbourn, Owner - CrossFit Football, 455# Floor Presses

*Memorial Day Weekend Hours: No evening classes Friday, May 28. Closed Saturday 5/29, Sunday 5/30 and Monday 5/31. Classes resume Tuesday, June 1. You've been working hard, enjoy the time off!!

CFFM DWOD
"I Hate You"
For time:

20 reps, Shoulder-2-Overhead @ 85lbs/135lbs*

30 reps, Burpee Box Jumps @ 20"/24"

Run 800-Meters

*Any combination of press/push press/jerk.

CFFB SWOD

A.) Squat 3 x 5; C.) Overhead Squat 5 x 3

CFFB DWOD
AMRAP in 15 minutes of

3 "Anyway Overhead" @ 75% B.W.

6 Push Ups

9 GHD Hip Ext.

Starting Strength SWOD
A.) Squat 3x5, Bench 3x5, DL 1x5

B.) Squat 3x5, Press 3x5, Power Clean 5x3

*Squat = same as Friday; BP/P = +.5 - 2lbs; PC = +.5 - 2lbs; DL = +2 - 5lbs

05.22.10 Hero WOD #2 "Daniel"

A special thanks to everyone that showed up for the workout and to support our fundraiser for the Wounded Warrior Project. We collected over $100 and we are well on our way of reaching our $1000 goal for the "Hero's of Summer" project officially endorsed by the WWP.

Help CrossFit Fort Myers LLC get the word out - join our online team to donate and spread the word to family, friends and colleagues! Follow the link provided here:

http://wwpproudsupporter.kintera.org/crossfitfortmyers

05.21.10

CFFM WOD

"The Final Countdown"

5 minutes of
Double Unders

4 minutes of
Handstand Push-Ups

3 minutes of

Double Unders

2 minutes of

Pull-Ups

1 minute of

Double Unders

Score total reps

CF Football SWOD

A. & C.) Power Clean 5x3

CF Football DWOD

5 rds

[1 rd =]

3 Clean Pulls

3 Power Cleans

3 Push Press

3 Push Jerks

3 Good Mornings

*Use 65% of Power Clean weight

**Rest 2-min between rds

Starting Strength SWOD

A.) Squat 3x5; Press 3x5; Power Clean 5x3

B.) Squat 3x5; Bench Press 3x5; DL 1x5

05.20.10

CFFM Strength WOD

Back Squat 3x5 @ 90% of 5-RM

Press 3x5 @ 90% of 5-RM

*Refer to 04.23.10 for recently established 5RM's

*If you don't have a 5RM set one today!

CF Football SWOD

A.) Squat 3x5; Bench 3x5

C.) Squat 5x5; Bench 5x1; BB Bent Over Row 3x12 AHAP

CF Football DWOD

5 rds

Sprint 20-40-20 yds

8 KBS @ 24k

16 Push Ups

Starting Strength - Off/Rest

05.19.10

*Check out CrossFit Football's John W. in the background of this vid"

CFFM

"Grace"
30 Clean N Jerks for time

Women @ 95lbs/Men @ 135lbs

Rest 5-10 minutes then ....

AQAP (not for time)

5-10-15-20-15-10-5 rep rounds of

GHD Sit-Up

GHD Hip Extension

*Work on perfect form, extend the legs on sit-ups, hold for a one count at top & bottom of hip ext.

CF Football - Off/Rest

Starting Strength SWOD

A.) Squat 3x5; Bench 3x5; DL 1x5

B.) Squat 3x5; Press 3x5; Power Clean 5x3

05.18.10

From CF HQ 05.09.10

"Jerry"

For time

Run 1-mile

Row 2k

Run 1-mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CF Football SWOD

A. & C.) Power Snatch 8x2; Strict Pull Ups 3 x Max reps

CF Football DWOD

1.) Record max distance standing broad jump, you have ten (10) attempts.

2.) 10 rds of sprint 100-M; maximal effort sprints, rest as needed between rds

Starting Strength DWOD

AMRAP in 15 min of

A.)

Push Press, 5 reps*

Burpee, 7 reps

GHD Sit Up, 9 reps
*Use your 5RM Press weight from yesterday

B.)

Bench Press, 5 reps*
Burpee, 7 reps

GHD Sit Up, 9 reps

*Use your 5RM BP weight from yesterday

05.17.10

CFFM

"Double Whammy"

WOD #1.)

AMRAP in 10 minutes of

1-arm DB Power Snatch, 5 reps L

1-arm DB Power Snatch, 5 reps R
Box Jumps @ 20", 10 reps

Rest 5 minutes then ....

WOD #2.)

"Quickie" from 04.05.10

As Many Push Ups As Possible In Seven Minutes

*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

CF Football SWOD

A.) Squat 3x5; Press 3x5

C.) Front Squat 5x1; Press 5x5; Strict Ring Dips 3 x 12-15

CF Football DWOD

AMRAP in 8 minutes

3 Deadlifts @ 315lbs

5 50lbs DB Box Jumps 24"

*Perform box jumps with a 50lbs DB in each hand

Starting Strength SWOD

A.) Squat 3x5; Press 3x5; Power Clean 5x3

B.) Squat 3x5; Bench 3x5; DL 1x5

05.14.10

CFFM Strength WOD

DL 5-RM
Add 5lbs from last 5RM-DL,
Reference 04.29.10 http://www.crossfitfortmyers.com/2010/04/042910.html

*Assistance Strength Work: Supine Ring Pullups, 3x max reps rest as needed between sets

CFFB SWOD

A. & C.) Handstand Holds 5x max time; Strict chin-ups 3x max reps

CFFB DWOD

5 rds for time of

5 Power Cleans @ 75% of 1-RM

100-M Farmers Walk w/100lbs

Starting Strength

A.) Squat 3x5; Bench 3x5; DL 1x5

B.) Squat 3x5; Press 3x5; Power Clean 5x3

05.13.10

CFFM WOD
"Pour some sugar on me"

AMRAP in 20 minutes of

Run 400-M
15 KBS @ 16k/24k

10 Burpees

5 Broad Jumps @ 6-ft

CFFB SWOD

A.) Bench 3x5

C.) Rack Jerk 5x1

CFFB DWOD

30 Back Squats @ BW

Row 1000-M

30 Burpees

Starting Strength DWOD

AMRAP in 15 minutes of

[1 round =]

3 rds of,

3 ring dips

5 pullups [strict dead-hang]

7 kettlebell swings AHAP,

then sprint 100-M

05.12.10

CFFM Strength WOD

Olympic Complex

5 rounds of:

Hang Muscle Clean, 3 reps

Power Clean, 3 reps

Front Squat, 3 reps

*Start light and work up gradually, focus on TECHNIQUE - TECHNIQUE - TECHNIQUE!

*Rest as needed between rounds

Assistance Strength Work: Handstand Holds, 3 sets max time

CrossFit Football

Off/Rest

Starting Strength

A.) Squat 3x5; Press 3x5; Power Clean 5x3

B.) Squat 3x5; Bench 3x5; DL 1x5

05.11.10

Miranda Oldroyd and Lindsey Smith, Under Armour/IMG training facility, Bradenton FL.

From CF HQ 05.04.10

"Barbara"

Five rounds each for time of

20 pullups

30 pushups

40 situps

50 squats

*Rest precisely three minutes between each round.
*Post individual times to comments.

CFFB SWOD

A. & C.) Deadlift 5-RM; Supine Ring Pullups 3 x 12

CFFB DWOD

Sprints!

2 x 100M; rest :45 sec

4 x 50M; rest :30 sec

8 x 20M; rest :15 sec

Starting Strength

Off/Rest

05.10.10

CFFM Strength WOD

"The Bear"

A different twist on an old favorite ....

3 rounds of 10 reps

[1 rep consists of:]

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

*Foul = once you pick up the bar to begin your round you man NOT set it back down - every drop is considered a foul, 10 burpees per foul!!!

**Rest as needed between rounds

***Refer to 04.19.10, add 5lbs from your previous wod

http://www.crossfitfortmyers.com/2010/04/041910.html

CFFB SWOD

A.) Squat 3x5; Press 3x5

C.) Squat 5x5; Press 5x1

CFFB DWOD

AMRAP in 10 minutes of

5 right arm KB/DB power snatch

5 left arm KB/DB power snatch

5 pushups

Starting Strength

A.) Squat 3x5; Bench 3x5; DL 1x5

B.) Squat 3x5; Press 3x5; Power Clean 5x3

HERO WOD "McGhee"

**You must be registered for this event**

AMRAP in 30 minutes of

Deadlift @ 185/275lbs, 5 reps

Pushups, 13 reps

Box Jumps @ 24", 9 reps

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

05.07.10

Sage Burgener , picture courtesy of Mike's Gym - USAW Regional Training Center

CFFM SWOD

Refer to April 8th, 2010 and try to add 5lbs to each lift: http://www.crossfitfortmyers.com/2010/04/040810.html

Front Squat 3, 3, 3, 3, 3

Push Press 3, 3, 3, 3, 3

Max Effort!!!

CFFB SWOD:

A.) Power Clean 5 x 3 set new PR! After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

C.) Power Snatch 8 x 2; After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

CFFB DWOD:

AMRAP in 15 minutes

Max Rep Clapping Push Ups

Sprint 100-Meters

*Record rounds and reps completed

05.06.10

CFFM WOD

Refer to March 19th, 2010 and try to beat your time! http://www.crossfitfortmyers.com/2010/03/031910.html

Row 5-K for time!

CFFB SWOD:

A.) Squat 3 x 5; Push Press 3 x 5

C.) Squat 5 x 1; Rack Jerks 1, 1, 1, 1, 1

CFFB DWOD:

"The Volkswagon"

21-15-9

Bench Press @ BW

Pull-Ups

*Record weight and time

05.05.10

Amanda Miller July 16, 1985 - April 23, 2010

CFFM WOD
From CF HQ 04.27.10
For time:

30 Handstand Push-Ups

40 Pull-Ups

50 Kettlebell Swings @ 16-k/24-k

60 Sit-Ups

70 Burpees

CFFB SWOD/DWOD: Off/Rest

05.04.10

CFFM Strength WOD

Olympic Complex

[All reps performed from the hang position]

5 rounds of:

Muscle Snatch, 3 reps

Power Snatch, 3 reps

Overhead Squat, 3 reps

*Start light and work up gradually, focus on TECHNIQUE - TECHNIQUE - TECHNIQUE!

*Rest as needed between rounds

Assistance Strength Work: GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

CFFB SWOD:

A.) DL 5-RM; Towel Pullups 3 x max reps w/3-min rest

C.) Press 8x3 @ 65% of 1-RM w/:45 sec rest. Work on moving the bar as fast as possible; Weighted pull-ups 1, 1, 1, 1, 1, 1, 1

CFFB DWOD:

"E Caf"

Complete 10 rds of

Row for 1-min, Rest for 1-min

*Goal is to reach 3000-M total

*Foul = 1 handstand push-up for every 5-meters under!

05.03.10

CFFM WOD
"OU812"

For time:

50 WBS @ 14/20

Sprint 200-M

40 WBS

Sprint 200-M
100-ft walking lunge steps

30 WBS

Sprint 200-M

20 WBS

Sprint 200-M

100-ft walking lunge steps

10 WBS

Sprint 200-M

CFFB SWOD:

A.) Press 3 x 5, add 5lbs. After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

C.) Overhead Squat 5 x 1. After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep

CFFB DWOD:

3 rds for time of

Max Rep Front Squat @ 155lbs

Bear Crawl 20-yards

*Record weight and time