11.14.13

Throwback Thursday! From 10.1.13: For time complete 21-18-15-12-9-6-3 rep rounds of walking lunges and burpees. *After odd rounds (21,15,9,3) run 300m. **After even rounds (18,12,6) perform 15 pull ups. Compare your numbers to last time!

11.13.13

Hump D-a-a-a-y-y-y!!! Strength: Front Squat. Beg 5x3 add 2-5lbs. Int/Adv 3-RM. Set a PR!!! Reference 11.4, 10.25, 10.17, 10.7. Conditioning: Complete 4 x 500m Row AFAP, resting as needed for full recovery between rounds. Focus on technique! Record fastest 500m time.

11.12.13

Complete 5 rounds:

50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps

*You can alternate hands as needed during the workout to complete total reps.

11.11.13

"Armistice" A Veteran's Day Salute WOD from WOD For Warriors hosted by CrossFit Fort Myers. The WOD:
9 minute AMRAP
100-meter sprint | 11 sit-ups | 11 air squats
100-meter sprint | 22 sit-ups | 22 air squats
100-meter sprint | 33 sit-ups | 33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection, then:

9 minute AMRAP
100-meter sprint | 11 pushups | 11 box jumps (RX 24”/20”)
100-meter sprint | 22 pushups | 22 box jumps 
100-meter sprint | 33 pushups | 33 box jumps 

*add 11 to the pushups and box jumps for each round

STRENGTH WORK: Bench Press 5, 5, 5+

11.10.13

OFF/Closed

11.9.13

Open Gym from 7am - 8am only. Olympic Lifting Clinic from 8am - 10am. Registered participants only, the class is maxed out!

11.8.13

TGIF! Strength: Reference 10.30.13., 10.21.13., 10.11.13. Overhead Squat – Beg – 5 x 3 add 2-5lbs. Int/Adv – You have 15-min to work to a 1-RM.  No racks, however you may work together as a team to assist one another loading the barbell.  Conditioning: 8-min AMRAP of 3 x Power Cleans @ 115#/185#, 20 DU.

11.7.13

Pair Up! Partner WOD 3RDS for time: 20 Burpee Over Unders, 40 Push Ups, 60 Sit Ups, Run 300m. *Pair up, partition reps as wanted. Both partners complete runs together.  Extra Conditioning: Prowler :-)

11.6.13

Hump Day!!! Strength: Reference 10.28.13., 10.18.13., 10.9.13., 9.30.13. Back Squat 5, 5, 5+.   Conditioning: 10!1 of Pull Ups, Handstand Push Ups (15-min cap).   Extra Strength – DIPS, work up to a 1-RM weighted dip (or dip progressions/variations). 

11.5.13

WOD: Within a 10-min time cap. *Run 300m, 50 x KBS @ 16k/24k. AMRAP of 7 x Push Press @ 75lb/115lb, 7 x Toes-2-Bar.  *The run and kettlebell swings are considered a buy-in.  Your score is the total number of rounds and reps completed of Push Press and Toes-2-Bar couplet.  EXTRA CONDITIONING WORK: Ascending/Descending Short-Tosh. 3-5 rounds of Run 100m, Run 200m, Run 300m, Run 200m, Run 100m. Rest 1:1.  (or Row 125m, 250m, 375m, 250m, 125m)

11.4.13

Strength: Reference 10.16.13 Beginner: Hang Power Snatch 5 x 3, add 2-5lbs. Int/Adv: Power Snatch 5 x 2 @ 90% of 1RM. Conditioning: 7-min AMRAP Ascending Ladder: 3 Front Squats (95#/135#), 3 Burpees, 6 Front Squats, 6 Burpees, 9 Front Squats, 9 Burpees, 12 Front Squats, 12 Burpees ... continue the set/rep scheme adding three (3) reps to each round until time expires.  No racks allowed.  You may squat clean your first rep.  Score total reps.

11.3.13

CLOSED/OFF

11.2.13

CLOSED/OFF