CFFM WOD 7.16.14
*Refer to Wednesday 4.9.14. HELEN. Benchmark Workout #3. 3 rounds for time within a 15min time cap: Run 400m, Kettlebell Swings (16-kilos/24-kilos) x 21 reps, Pull Ups x 12 reps.
CROSSFIT FORT MYERS - 10YRS STRONG
7.15.2014
7.14.2014
BENCHMARK WEEK 7.15.14
CFFM WOD 7.15.14
*Refer to Tuesday 4.8.14. DOUBLE TROUBLE. CrossFit Benchmark WOD #2. 8-min AMRAP of: Deadlift (275#/185#) x 5 reps and Double Unders x 20 reps.
*Refer to Tuesday 4.8.14. DOUBLE TROUBLE. CrossFit Benchmark WOD #2. 8-min AMRAP of: Deadlift (275#/185#) x 5 reps and Double Unders x 20 reps.
7.13.2014
BENCHMARK WEEK 7.14.14
CFFM WOD 7.14.14.
*Refer to Monday 4.7.14. FRAN. Benchmark WOD #1. 21-15-9 for time within a 10min time cap: Thrusters (65#/95#) and Pull Ups.
*Refer to Monday 4.7.14. FRAN. Benchmark WOD #1. 21-15-9 for time within a 10min time cap: Thrusters (65#/95#) and Pull Ups.
7.11.2014
7.10.2014
7.11.14
CFFM WOD 7.11.14 Friday.
TGIF!!! Strength: Deadlift 1 x AMAP @ 90%.
Conditioning: 21-18-15-12-9 rep rounds for time within a 10-min cap. KBS @ 16k/24k, WBS @ 14#/20#.
TGIF!!! Strength: Deadlift 1 x AMAP @ 90%.
Conditioning: 21-18-15-12-9 rep rounds for time within a 10-min cap. KBS @ 16k/24k, WBS @ 14#/20#.
7.09.2014
7.10.14
CFFM WOD 7.10.14 Thursday
Strength: Snatch 1-RM. Any version, you have 15-minutes to work up to your heaviest weight. Your barbell and weights may be set on the platform before starting the clock.
Conditioning: EMOTM for 7min perform 4 burpees, and max rep DU's. Score total DU's.
Strength: Snatch 1-RM. Any version, you have 15-minutes to work up to your heaviest weight. Your barbell and weights may be set on the platform before starting the clock.
Conditioning: EMOTM for 7min perform 4 burpees, and max rep DU's. Score total DU's.
7.08.2014
7.9.14
CFFM WOD 7.9.14 Wednesday HUMP D-a-a-a-y-y-y!!!
MOB-WOD: Thoracic Spine (Upper Back, Neck, Scapula).
Partner up! 20-min AMRAP: 1 rd of BB Complex (Power Clean + Lunge Left + Lunge Right + Push Press), 5 T2B, Run 100m, then 2 rds of BB Complex, 5 T2B, Run 100m, then 3 rds of BB Complex, 5 T2B, Run 100m. Continue in this fashion adding one additional round of the BB Complex on each round. One person works while the other rests. Both partners complete ALL the work. Rx'd weights = 65lbs/95lbs.
MOB-WOD: Thoracic Spine (Upper Back, Neck, Scapula).
Partner up! 20-min AMRAP: 1 rd of BB Complex (Power Clean + Lunge Left + Lunge Right + Push Press), 5 T2B, Run 100m, then 2 rds of BB Complex, 5 T2B, Run 100m, then 3 rds of BB Complex, 5 T2B, Run 100m. Continue in this fashion adding one additional round of the BB Complex on each round. One person works while the other rests. Both partners complete ALL the work. Rx'd weights = 65lbs/95lbs.
7.07.2014
7.8.14
CFFM WOD 7.8.14 Tuesday
Strength:"How much ya bench?" Bench Press 1 x AMAP @ 90%.
Conditioning: EMOTM for 7min perform 4 Thrusters @ 65lb/95lb, and max rep burpees. Score total burpees.
Strength:"How much ya bench?" Bench Press 1 x AMAP @ 90%.
Conditioning: EMOTM for 7min perform 4 Thrusters @ 65lb/95lb, and max rep burpees. Score total burpees.
7.06.2014
7.7.14
CFFM WOD 7.7.14 Monday
Strength: Clean 1-RM. Any version, you have 15-minutes to work up to your heaviest weight. Your barbell and weights may be set on the platform before starting the clock.
Conditioning: Tosh Ladder, Complete 2 rds AFAP: Run 100m rest :20sec, Run 200m rest :40sec, Run 300m rest :60sec, Run 200m rest :40sec, Run 100m rest :20sec.
Strength: Clean 1-RM. Any version, you have 15-minutes to work up to your heaviest weight. Your barbell and weights may be set on the platform before starting the clock.
Conditioning: Tosh Ladder, Complete 2 rds AFAP: Run 100m rest :20sec, Run 200m rest :40sec, Run 300m rest :60sec, Run 200m rest :40sec, Run 100m rest :20sec.
7.04.2014
7.03.2014
7.4.14
CFFM WOD Friday 7.4.14 TGIF!!!
STRENGTH: Press 1 x AMAP @ 90%
Extra Strength: Single Leg DL w/KB/DB, 3 x 10-15
CONDITIONING - Complete four (4) rounds, each round consists of 1-min max rep Pull Ups, 1-min max rep Push Ups, 1-min max rep Air Squats, 1-min rest.
STRENGTH: Press 1 x AMAP @ 90%
Extra Strength: Single Leg DL w/KB/DB, 3 x 10-15
CONDITIONING - Complete four (4) rounds, each round consists of 1-min max rep Pull Ups, 1-min max rep Push Ups, 1-min max rep Air Squats, 1-min rest.
7.02.2014
7.3.14
CFFM WOD Thursday 7.3.14.
STRENGTH: Complete five rounds of the following complex: Hang Power Snatch + OHS + Hang Snatch + OHS. Increase weight on each round. Refer to 6.5.14.
CONDITIONING - 8-min AMRAP of 3 x (1xDeadlift + 1xPower Clean + 1xThruster) @ 85#/135#, Run 100m.
STRENGTH: Complete five rounds of the following complex: Hang Power Snatch + OHS + Hang Snatch + OHS. Increase weight on each round. Refer to 6.5.14.
CONDITIONING - 8-min AMRAP of 3 x (1xDeadlift + 1xPower Clean + 1xThruster) @ 85#/135#, Run 100m.
7.01.2014
7.2.14
CFFM WOD Wednesday 7.2.14 Hump D-a-a-a-y-y-y!!!
MOB-WOD: Medial and Posterior Chain (Adductor/Hamstring)
Conditioning: "Whitten" partner WOD
Five rounds of:
22 Kettlebell swings, 16k/24k
22 Box jump, 20""/24""
Run 400 meters
22 Burpees
22 WBS 14#/20#
*Partners share work. One works while other rests.
Five rounds of:
22 Kettlebell swings, 16k/24k
22 Box jump, 20""/24""
Run 400 meters
22 Burpees
22 WBS 14#/20#
*Partners share work. One works while other rests.
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