CROSSFIT FORT MYERS - 10YRS STRONG
10.31.2014
10.30.2014
10.31.14
CFFM WOD Friday 10.31.14 TGIF & Happy Halloween!!!
Strength: Press 3 x 5+ @ 80%
Conditioning: 10-min AMRAP of 3 x 4-way OH Lunge (25lb/45lb), 6 x Lateral Burpee, Weighted 100m Run (holding plate). Score rounds and reps.
Extra Strength: Good Mornings 3 x 10-12
http://youtu.be/SAXPJ3PfdyY
Strength: Press 3 x 5+ @ 80%
Conditioning: 10-min AMRAP of 3 x 4-way OH Lunge (25lb/45lb), 6 x Lateral Burpee, Weighted 100m Run (holding plate). Score rounds and reps.
Extra Strength: Good Mornings 3 x 10-12
http://youtu.be/SAXPJ3PfdyY
10.28.2014
10.29.14
CFFM WOD Wednesday 10.29.14 Hump D-a-a-a-y-y-y!!!
Mobility-WOD: Thoracic Spine, Low Back, Hamstrings.
Conditioning: Partner Up! One partner works while the other rests, both partners do all the reps and run together each rd. 25-min AMRAP of 21 x KBS @ 16k/24k, 15 x Push Ups, 9 x T2B, Run 300m.
http://youtu.be/JoAj6frTsSs
Mobility-WOD: Thoracic Spine, Low Back, Hamstrings.
Conditioning: Partner Up! One partner works while the other rests, both partners do all the reps and run together each rd. 25-min AMRAP of 21 x KBS @ 16k/24k, 15 x Push Ups, 9 x T2B, Run 300m.
http://youtu.be/JoAj6frTsSs
10.27.2014
10.28.14
CFFM WOD Tuesday 10.28.14
Strength: Back Squat 3 x 5+ @ 80%
Conditioning: Complete five (5) :90 second rounds, consecutively, of AMAP burpees over the bar, where the buy-in for each round is: Rd 1 - 3 x Deadlifts @ 155#/225#, Rd 2 - 6 x Deadlifts @ 155#/225#, Rd 3 - 9 x Deadlifts @ 155#/225#, Rd 4 - 12 x Deadlifts @ 155#/225#, Rd 5 - 15 x Deadlifts @ 155#/225#. Score total burpees over the bar.
Extra Strength: Unilateral DB Bench Press 3 x 10-12.
http://youtu.be/AhDm2TKGS6Y
Strength: Back Squat 3 x 5+ @ 80%
Conditioning: Complete five (5) :90 second rounds, consecutively, of AMAP burpees over the bar, where the buy-in for each round is: Rd 1 - 3 x Deadlifts @ 155#/225#, Rd 2 - 6 x Deadlifts @ 155#/225#, Rd 3 - 9 x Deadlifts @ 155#/225#, Rd 4 - 12 x Deadlifts @ 155#/225#, Rd 5 - 15 x Deadlifts @ 155#/225#. Score total burpees over the bar.
Extra Strength: Unilateral DB Bench Press 3 x 10-12.
http://youtu.be/AhDm2TKGS6Y
10.26.2014
10.27.14
CFFM WOD Monday 10.27.14
Strength: Split Jerk From Behind The Neck (Refer to 10.13.14) 5 x 1 @ 92.5%
Conditioning: 3 RNFT (not for time) Row 400m + Prowler 100m.
CORE: Weighted Sit Ups x 50 (partition reps as needed)
http://youtu.be/oxCd3Hno8I0
Strength: Split Jerk From Behind The Neck (Refer to 10.13.14) 5 x 1 @ 92.5%
Conditioning: 3 RNFT (not for time) Row 400m + Prowler 100m.
CORE: Weighted Sit Ups x 50 (partition reps as needed)
http://youtu.be/oxCd3Hno8I0
10.25.2014
10.24.2014
10.23.2014
10.24.14
CFFM WOD Friday 10.24.14 TGIF!!!
Tody our WOD is "Amazing Grace" 30 Clean and Jerks for time withing a ten minute cap at 95lbs/135lbs in an effort to support our friends at Barbells for Boobs!
Strength: Deadlift 3 x 5+ @ 75%
Extra Strength: Dips x 50 (partition reps as needed, weighted if possible)
https://fundraise.barbellsforboobs.org/fundraise/team?ftid=38015
Tody our WOD is "Amazing Grace" 30 Clean and Jerks for time withing a ten minute cap at 95lbs/135lbs in an effort to support our friends at Barbells for Boobs!
Strength: Deadlift 3 x 5+ @ 75%
Extra Strength: Dips x 50 (partition reps as needed, weighted if possible)
https://fundraise.barbellsforboobs.org/fundraise/team?ftid=38015
10.22.2014
10.23.14
CFFM WOD Thursday 10.23.14
Conditioning: "Kelly" 5 RDS for time of Run 400m, 30 x Box Jumps @ 20"/24", 30 x WBS @ 14#/20#. *Scale as needed*
Conditioning: "Kelly" 5 RDS for time of Run 400m, 30 x Box Jumps @ 20"/24", 30 x WBS @ 14#/20#. *Scale as needed*
10.21.2014
10.22.14
CFFM WOD Wednesday 10.22.14 Hump D-a-a-a-y-y-y!!!
MOB-WOD: Medial and Posterior Chain (adductor/hamstring)
Conditioning: 6min AMRAP of 25 x DU, 10 x Burpees; Rest 1min; 6min AMRAP of 15 x KBS (16k/24k), 15 x Walking Lunge; Rest 1min; 6min AMRAP of 25 x DU, 10 x Burpees.
CORE: Dead Bugs x 50 (partition reps as needed)
Get some!!!
http://youtu.be/h7XjUbUpeHE
MOB-WOD: Medial and Posterior Chain (adductor/hamstring)
Conditioning: 6min AMRAP of 25 x DU, 10 x Burpees; Rest 1min; 6min AMRAP of 15 x KBS (16k/24k), 15 x Walking Lunge; Rest 1min; 6min AMRAP of 25 x DU, 10 x Burpees.
CORE: Dead Bugs x 50 (partition reps as needed)
Get some!!!
http://youtu.be/h7XjUbUpeHE
10.20.2014
10.21.14
CFFM WOD Tuesday 10.21.14
Strength: Bench Press 3 x 5+ @ 75%
Conditioning: 15min AMRAP of 5 Pull Ups, 10 Push Ups, 15 Air Squats, Run 100m
Extra Strength: Step ups 3-5 x 10-12
http://youtu.be/DgfkH-lrIgk
Strength: Bench Press 3 x 5+ @ 75%
Conditioning: 15min AMRAP of 5 Pull Ups, 10 Push Ups, 15 Air Squats, Run 100m
Extra Strength: Step ups 3-5 x 10-12
http://youtu.be/DgfkH-lrIgk
10.19.2014
10.20.14
CFFM WOD Monday 10.20.14
Strength: Front Squat 3-RM
Conditioning: 7-min AMRAP of (1Rd = 1 x Power Clean + 3 x STOH @ 95lb/135lb, 2 x PC + 2 x STOH, 3 x PC + 1 x STOH) Rx's + = 115lb/165lb.
Extra Work: Handstand holds x 3-6 x ALAP.
http://youtu.be/KWFnAT3UXWc
Strength: Front Squat 3-RM
Conditioning: 7-min AMRAP of (1Rd = 1 x Power Clean + 3 x STOH @ 95lb/135lb, 2 x PC + 2 x STOH, 3 x PC + 1 x STOH) Rx's + = 115lb/165lb.
Extra Work: Handstand holds x 3-6 x ALAP.
http://youtu.be/KWFnAT3UXWc
10.16.2014
10.17.14
CFFM WOd Friday 10.17.14 TGIF!!!
Strength: Press 3 x 5+ @ 75%
----------
Conditioning: The Start of ROWLING League III - Time to get your Rowl on!!! (new rules, watch the video below for a sneak peak)
----------
Extra Strength: Good Mornings 3-5 x 10-12
http://youtu.be/0Yvx1Ri9pFc
Strength: Press 3 x 5+ @ 75%
----------
Conditioning: The Start of ROWLING League III - Time to get your Rowl on!!! (new rules, watch the video below for a sneak peak)
----------
Extra Strength: Good Mornings 3-5 x 10-12
http://youtu.be/0Yvx1Ri9pFc
10.15.2014
10.16.14
CFFM WOD Thursday 10.16.14
Strength: 3-Position Power Clean for max weight, Top > Down (Power Position/Above Knee/Floor)
----------
Conditioning: Refer to 4.17.14. 7min Ascending Ladder of WBS @ 14lb/20lb, and Clapping Push Ups x 3's. (3,3,6,6,9,9,12,12,15, 15...) continue adding three reps to each movement until time expires, score total reps.
----------
CORE: Dead Bugs x 50 (partition reps as needed)
http://youtu.be/sH6IGmw_dDg
Strength: 3-Position Power Clean for max weight, Top > Down (Power Position/Above Knee/Floor)
----------
Conditioning: Refer to 4.17.14. 7min Ascending Ladder of WBS @ 14lb/20lb, and Clapping Push Ups x 3's. (3,3,6,6,9,9,12,12,15, 15...) continue adding three reps to each movement until time expires, score total reps.
----------
CORE: Dead Bugs x 50 (partition reps as needed)
http://youtu.be/sH6IGmw_dDg
10.14.2014
10.15.14
CFFM WOD Wednesday 10.15.14 Hump D-a-a-a-y-y-y!!!
MOB: Posterior & Anterior High Chain (Glutes, Hip Capsule, Hip Flexor, Quads)
----------
Conditioning: Refer to 4.16.14. Partner Up! 20min AMRAP of Run 300m, 21 KBS @ 16k/24k, 21 Mountain Climbers, 12 T2B. On each round partners complete the run together then alternate work on KBS/MC. One person performs 21 swings while the other performs 21 climbers, then switch. Alternate work on T2B, one person works while the other rests. Score rounds and reps.
----------
Extra Conditioning: Row 3 x 250m, AFAP, rest as needed between rounds for full recovery
http://youtu.be/MVcQuaM-OSo
MOB: Posterior & Anterior High Chain (Glutes, Hip Capsule, Hip Flexor, Quads)
----------
Conditioning: Refer to 4.16.14. Partner Up! 20min AMRAP of Run 300m, 21 KBS @ 16k/24k, 21 Mountain Climbers, 12 T2B. On each round partners complete the run together then alternate work on KBS/MC. One person performs 21 swings while the other performs 21 climbers, then switch. Alternate work on T2B, one person works while the other rests. Score rounds and reps.
----------
Extra Conditioning: Row 3 x 250m, AFAP, rest as needed between rounds for full recovery
http://youtu.be/MVcQuaM-OSo
10.13.2014
10.14.14
CFFM WOD Tuesday 10.14.14
Strength: Back Squat 3 x 5+ @ 75%
----------
Conditioning: Refer to 4.15.14. 7min AMRAP of 7 Snatch High Pulls @ 75/115, 21 DU.
----------
Extra Strength: Dips x 50 (partition reps as needed, weighted if possible)
http://youtu.be/HoxQO0sD4hM
Strength: Back Squat 3 x 5+ @ 75%
----------
Conditioning: Refer to 4.15.14. 7min AMRAP of 7 Snatch High Pulls @ 75/115, 21 DU.
----------
Extra Strength: Dips x 50 (partition reps as needed, weighted if possible)
http://youtu.be/HoxQO0sD4hM
10.12.2014
10.13.14
CFFM WOD Monday 10.13.14
Strength: Split Jerk From Behind The Neck (Refer to 9.22.14) 5 x 1 @ 90%.
----------
Conditioning: Refer to 4.14.14. Complete five 90-second rounds consecutively without rest of max rep burpees. Your buy-in for each round is ten pull-ups. Your score is the LOWEST round of burpees.
----------
Extra Conditioning: 12min AMRAP of 200m Shuttle Sprints (4 x 50m) AFAP, rest exactly one minute between sprints.
http://youtu.be/NJSh5cpeJc4
Strength: Split Jerk From Behind The Neck (Refer to 9.22.14) 5 x 1 @ 90%.
----------
Conditioning: Refer to 4.14.14. Complete five 90-second rounds consecutively without rest of max rep burpees. Your buy-in for each round is ten pull-ups. Your score is the LOWEST round of burpees.
----------
Extra Conditioning: 12min AMRAP of 200m Shuttle Sprints (4 x 50m) AFAP, rest exactly one minute between sprints.
http://youtu.be/NJSh5cpeJc4
10.09.2014
10.10.14 BENCHMARK WEEK WOD 5
CFFM WOD Friday 10.10.14
*Refer to Friday 7.18.14. FIGHT GONE BAD. Benchmark Workout #5. Three rounds for reps of Wall Ball Shot (14#/20#), Sumo Deadlift High Pull (55#/75#), Box Jump (20”/24”), Push Press (55#/75#), Calorie Row. In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is given before repeating. On call of “rotate” the athletes must move to the next station immediately for best score. One point is given for each rep (calories are counted as reps on the rower).
http://youtu.be/uuF6WMR4LQs
*Refer to Friday 7.18.14. FIGHT GONE BAD. Benchmark Workout #5. Three rounds for reps of Wall Ball Shot (14#/20#), Sumo Deadlift High Pull (55#/75#), Box Jump (20”/24”), Push Press (55#/75#), Calorie Row. In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is given before repeating. On call of “rotate” the athletes must move to the next station immediately for best score. One point is given for each rep (calories are counted as reps on the rower).
http://youtu.be/uuF6WMR4LQs
10.08.2014
10.9.14 BENCHMARK WEEK WOD 4
CFFM WOD Thursday 10.9.14
*Refer to Thursday 7.17.14. GWEN. Benchmark Workout #4. Unbroken Clean and Jerks 15-12-9 for max weight. There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack or overhead position is permitted. At the ground the athlete must touch and go. The score is exactly the load lifted for 15, 12 and 9 unbroken reps. Rest as needed between rounds.
http://youtu.be/GrTdasUVpSw
*Refer to Thursday 7.17.14. GWEN. Benchmark Workout #4. Unbroken Clean and Jerks 15-12-9 for max weight. There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack or overhead position is permitted. At the ground the athlete must touch and go. The score is exactly the load lifted for 15, 12 and 9 unbroken reps. Rest as needed between rounds.
http://youtu.be/GrTdasUVpSw
10.07.2014
10.8.14 BENCHMARK WEEK WOD 3
CFFM WOD Wednesday 10.8.14
*Refer to Wednesday 7.16.14. HELEN. Benchmark Workout #3. 3 rounds for time within a 15-min time cap: Run 400m, Kettlebell Swings (16-kilos/24-kilos) x 21 reps, Pull Ups x 12 reps.
http://youtu.be/Sjrm7wyjFKk
*Refer to Wednesday 7.16.14. HELEN. Benchmark Workout #3. 3 rounds for time within a 15-min time cap: Run 400m, Kettlebell Swings (16-kilos/24-kilos) x 21 reps, Pull Ups x 12 reps.
http://youtu.be/Sjrm7wyjFKk
10.06.2014
10.7.14 BENCHMARK WEEK WOD 2
CFFM WOD Tuesday 10.7.14
*Refer to Tuesday 7.15.14. DOUBLE TROUBLE. CrossFit Benchmark WOD #2. 8-min AMRAP of: Deadlift (275#/185#) x 5 reps and Double Unders x 20 reps.
http://youtu.be/Zyvusyli-UU
*Refer to Tuesday 7.15.14. DOUBLE TROUBLE. CrossFit Benchmark WOD #2. 8-min AMRAP of: Deadlift (275#/185#) x 5 reps and Double Unders x 20 reps.
http://youtu.be/Zyvusyli-UU
10.05.2014
10.6.14 BENCHMARK WEEK WOD 1
CFFM WOD Monday 10.6.14
*Refer to Monday 7.14.14. FRAN. Benchmark WOD #1. 21-15-9 for time within a 10-min time cap: Thrusters (65#/95#) and Pull Ups.
http://youtu.be/8ICLv8bJWYk
*Refer to Monday 7.14.14. FRAN. Benchmark WOD #1. 21-15-9 for time within a 10-min time cap: Thrusters (65#/95#) and Pull Ups.
http://youtu.be/8ICLv8bJWYk
10.02.2014
10.3.14
CFFM WOD Friday 10.3.14 TGIF!!! (3-days to benchmark week)
Strength: Deadlift 1 x AMAP @ 80%. Testing out of the wave of 8's! Recalculate working max for next wave.
Conditioning: 8-min ascending ladder of 5 x WBS (20lbs/14lbs), 5 x KBS (24k/16k), 10 x WBS, 10 x KBS, 15 x WBS, 15 x KBS, 20 x WBS, 20 x KBS, continue adding five reps to each movement until time expires. Score total reps.
Extra Strength: Ring Dips x 50, partition reps as needed.
Strength: Deadlift 1 x AMAP @ 80%. Testing out of the wave of 8's! Recalculate working max for next wave.
Conditioning: 8-min ascending ladder of 5 x WBS (20lbs/14lbs), 5 x KBS (24k/16k), 10 x WBS, 10 x KBS, 15 x WBS, 15 x KBS, 20 x WBS, 20 x KBS, continue adding five reps to each movement until time expires. Score total reps.
Extra Strength: Ring Dips x 50, partition reps as needed.
10.01.2014
10.2.14
CFFM WOD Thursday 10.2.14 (4-days to benchmark week!)
Strength (WOD 1): "Isabel" 30 snatches for time within a ten minute cap @ 135lbs/95lbs.
Conditioning: (WOD 2): Complete five (5) :90 second rounds, consecutively of max rep Double Unders. *Buy-in for each round is 10 x Pull Ups.
CORE: L-sit holds x 5 x ALAP
Strength (WOD 1): "Isabel" 30 snatches for time within a ten minute cap @ 135lbs/95lbs.
Conditioning: (WOD 2): Complete five (5) :90 second rounds, consecutively of max rep Double Unders. *Buy-in for each round is 10 x Pull Ups.
CORE: L-sit holds x 5 x ALAP
Subscribe to:
Posts (Atom)