Open Gym Week 03.29.10 - 04.02.10

Pose > Fall > Pull ... running technique, Southwest Florida CrossFit Endurance Team

CFFM/CFFB DWOD:

Max Distance Broad Jump

*you have 10 attempts to complete your max broad jump
*jump and record longest distance

then...

"Death by 10-Meters"

Open Gym Week 03.29.10-04.02.10

Our very own MK with Coach Rip, Starting Strength Seminar.

By request from 03.02.10

"Dead-Cat Bounce"

Four rounds for reps of

1 minute max reps WBS @ 14/20

1 minute max rope climb ascents @ 15-ft

Row 500-Meters

*Rest - Try to start each round exactly six minutes apart.

Open Gym Week 03.29.10-04.02.10

Op
Old school York plates ....

CFFM/CFFB DWOD:

7 rounds for time of

7 Towel Pullups

7 Burpee Box Jumps @ 20"

Alternate WOD:

21-15-9

Overhead Squat @ 85lbs/135lbs

Deadlift @ 155lbs/225lbs

Open Gym Week 03.29.10-04.02.10

No significant reason for this pic really, other than I have an affinity for Corvette's ... especially the C3 model. This was the last year for the C3 "Mako Shark" 1982.

*Note - CFFB no extra strength work this week, DWOD's ONLY. CFFM WOD by default is the CFFB DWOD, unless we have an alternative request!!

Open Gym Week March 29th - April 2nd
CFFM/CFFB DWOD:
AMRAP in 15 minutes of
5 Push Jerks or Split Jerks @ 100lbs/155lbs
7 Clapping Push Ups
Sprint 100-Meters

Alternate WOD:

"The Chief"

5 cycles of

AMRAP in 3 minutes

3 Power Cleans @ 95lbs/135lbs

6 Push-Ups

9 Air Squats

Rest 1-minute between cycles

03.27.10

Complete:

Power Snatch 3 RM

then...

Complete 5 rounds:

3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

*Perform at 75% of 3 RM Power Snatch

Rest 120 seconds between sets.

Post 3 RM and loads used to comments.

03.26.10

Today's WOD courtesy of CrossFit Football HQ

Danny Leary

CFFM & CFFB DWOD:

"On the minute"

Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.

*Complete Power Cleans @ 85% of 1 RM
*For every rep not completed, perform 1 burpee

*How does "On the minute" work?

CFFB SWOD:

A.) Rest/Off

C.) Deadlift 5-RM (add 5lbs from last WOD)

Post loads and amount of reps not completed to comments.

03.25.10

What a lovely group ... running for the ta-ta's ... Southwest Florida CrossFit Endurance Team

CFFM WOD:

"Absobloodylootely"

AMRAP in 15 minutes of
Women:

2 HSPU

6 Burpees

10 Pullups

Men:

4 HSPU

8 Burpees

12 Pullups

CFFB SWOD:

A. & C.) Front Squat 5 x 3 @ 90%

CFFB DWOD:

Complete 10 rds for time of

2 Bench Press @ BW

10 Sledgehammer Strikes L & R

Sprint 20-M

Back Pedal 20-M

03.24.10

From the South Texas Sectionals

"Dead Man's Row"

In 12 minutes complete,

2K Row + Max Rep Deadlift (@ 185/275lbs)

Score = Row Time - (Deadlift Reps x 5 seconds)

CFFB - Off/Rest

03.23.10

CFFM Strength WOD:

Power Snatch

2, 2, 2, 2, 2

Assistance Strength Work:

Snatch High Pull 2, 2, 2

100 Weighted Sit-Ups

*Reference 01.26.10 http://www.crossfitfortmyers.com/2010/01/012610.html

CFFB SWOD:

A.) Deadlift 5-RM

C.) Power Clean 5 x 3 @ 90%

CFFB DWOD:

Complete 7 rds for time of

Handstand Hold max time

10 Supine Ring Pullups

03.22.10

From CF Again Faster: Florida Sectionals Women's Highlights

CFFM WOD:

"WBS/DU Ladder"

10 minute running clock.

Start with 10 WBS + 10 DU's.

Add 10 reps each round.

10/20/30/40 ... etc.

Continue as far as you can working up the ladder and adding reps for 10 minutes.

We count EVERY rep completed in the given time!

Rx'd weights = 14lbs/20lbs

Scaling: Singles multiplier is x5 ... 50/100/150/200 ... etc.

CFFB SWOD:

A. & C.)

10-Rep Squat

Use your 5-RM squat for this wod.

Do as many reps as possible ... put the bar in the rack, rest ... do another rep ... continue until you reach 10.

Rest as long as needed between sets.

CFFB DWOD:

Complete 5 rds for time of

1 Press @ 90% of 1RM

1 Strict Pullup

1 Press @ 90% of 1RM

3 Strict Pullups

1 Press @ 90% of 1RM

5 Strict Pullups

03.19.10

CFFM WOD:

Row 5-K for time!

CFFB:

CrossFit Football Total (90%)

Power Clean, 1 rep

Back Squat, 1 rep

Bench Press, 1 rep

Deadlift, 1 rep

03.18.10

CFFM WOD:

"Tabata Snatch"
Tabata 1-arm DB Power Snatch L/R

Rest 1-min

Tabata Box Jumps 20"/24"

Rest 1-min

Tabata 1-arm DB Power Snatch L/R

*Post lowest score of each round for total

CFFB SWOD:

A.) Power Snatch 5x3

C.) Power Snatch 1, 1, 1, 1, 1, 1, 1

CFFB DWOD:

Tabata Sledgehammer Strikes

Rest 1-min

Tabata Burpees

Rest 1-min

Tabata Sledgehammer Strikes

*Post lowest score of each round for total

03.17.10

CFFM WOD:

"Hair of the Dog"

For time:

30 Back Squats @ 70%/75% of 5-RM

Sprint 200-Meters

30 Burpees

*Reference 03.01.10 for Back Squat weights http://www.crossfitfortmyers.com/2010/02/030110.html

CFFB - Off/Rest

03.16.10

CFFM WOD:
"Estranged"
AMRAP in 12 minutes of:

Row 500-M [once, then with remaining time:]

3 Power Cleans @ 80%/85% of 3-RM

5 Clapping Push-Ups

*Reference 03.03.10 for Power Clean weights http://www.crossfitfortmyers.com/2010/03/030310.html

CFFB SWOD:

A. & C.) Deadlift 5-RM; Weighted Pull-Ups 5x1

CFFB DWOD:

8 rounds of

Sprint 200-Meters

Rest/Work 2:1

*Post fastest sprint

03.15.10

No 5am or 6am class today! Choose from 7am/8am/9am/6pm/7pm - thanks!

CFFM Strength WOD:

Jerks! [Push, Split or Rack]

1, 1, 1, 1, 1, 1, 1 - Set a PR!

*Core Work: Floor Wipers 4 x 10 add weight each set
*Refer to 01.18.10: http://www.crossfitfortmyers.com/2010/01/011810.html

CFFB SWOD:

A.) Squat 3x5

C.) Squat 5x5

CFFB DWOD:

AMRAP in 15 min of

5 Anyway Overhead @ 185lbs

10 Push-Ups

15 GHD Back Extensions

03.12.10

No weekend hours 03.13-03.14, we are running the Susan G. Komen 5k on Saturday and traveling to West Palm Beach for the 2010 CF Games FL Sectionals on Sunday to support MK!

The WOD's for the Florida Sectionals have been announced! MK is on her way to compete this weekend. Send her some encouragement people!!

CFFM Strength WOD

Front Squat 3, 3, 3, 3, 3 - Set a PR!

*Core Work: GHD S/U + Hip Ext. 3 x 15

*Refer to 01.15.10

CFFB SWOD:

A.) & C.) Power Snatch 8x2

CFFB DWOD:

AMRAP in 15 min of

3 DL @ 315lbs

5 HSPU

Sprint 50-M

03.11.10

Thats what 150 kips looks like ....

"Jelly"

5 rds for time of

Run 400-M

25 KBS @ 16k/24k

CFFB SWOD:

A.) Bench 3x5

C.) Bench 5x1

CFFB DWOD:

10 rds for time of

3 Front Squat @ BW

5 Ring Dips

7 KTE

03.10.10

From CF HQ 02.27.10

For time:

25 Squats

25 Push Ups

25 Pull Ups

25 Sit Ups

50 Squats

50 Push Ups

50 Pull Ups

50 Sit Ups

75 Squats

75 Push Ups

75 Pull Ups

75 Sit Ups

CFFB - Off/Rest

03.09.10

CFFM Strength WOD

Deadlift 5-RM

*Assistance Strength Work: Ring Dips

*Refer to 01.12.10

CFFB SWOD:

A.) DL 5-RM

C.) DL 15x1 @ 60% of 1-RM, :30 sec rest

CFFB DWOD:

10-9-8-7-6-5-4-3-2-1

Power Cleans @ 75% of 1-RM

Strict Pull Ups

03.08.10

CFFM WOD:

"Thor"

3 rds for time of

10 Clean N Jerks @ 100/155lbs

30 KTE

CFFB SWOD:

A.) Squat 3x5, Press 3x5

C.) Squat "Speed" 10x2 @ 65% of 1-RM, :30 sec rest; Press 5x5

CFFB DWOD:

4 rds for time of

Sprint 200-M

25 WBS @ 20lbs

03.06.10

Weekend Hours - Open Saturday 03.06.10 8am*11am, Closed Sunday 03.07.10

CFFB DWOD:

First Determine Power Snatch 3-RM, then ...

5rds of

Snatch Pull

Power Snatch

Snatch Push Press

*Rest 2-min between rds

*Use 60% of 3-RM Snatch

03.05.10

There is a technique to everything we do. Has anyone ever shown you how to run? Join the Southwest Florida CrossFit Endurance Team and learn the POSE method (and MUCH more!).

CFFM WOD:

3 rds of

Run 1-Mile

Rest*

*Rest half as long as it takes to run the mile. If you run 1-mile in 8 minutes rest 4 minutes before timing your next run. Run close to all-out effort 90+ %. Post all three times to wod blog.

CFFB SWOD:

A). & C). Power Clean 3, 3, 3, 3, 3

CFFB DWOD:

21-15-9

Bent Over Rows

Strict Chin-Ups

*BOR use +20lbs than BP from yesterday

03.04.10

CFFM SWOD:

Bench Press 5, 5, 5, 5, 5

Set a PR! Reference 01.22.10 for 5-RM

*Assistance Strength Work: Weighted Pull-Ups 3, 3, 3, 3, 3

CFFB SWOD:

A). Squat 3x5

C). Front Squat 3, 3, 3, 3, 3

CFFB DWOD:

21-15-9

Bench Press

Ring Dips

*BP use 77.5% of 1-RM

03.03.10

CFFM WOD:

"On The Minute: Power Cleans & Burpees"

Perform 3 Power Cleans & 5 Burpees at the top of each minute for ten minutes.

*Power Clean use 80%-85% of 3-RM (reference 02.09.10)

*Foul - for every missed rep run 400-Meters

CFFB - Off/Rest

03.02.10

Swing a 16-lb sledge recently? Care to try? Schedule your demo wod today!! crossfitfortmyers@gmail.com

CFFM WOD:
"Dead-Cat Bounce"

Four rounds for reps of

1 minute max reps WBS @ 14/20

1 minute max rope climb ascents @ 15-ft

Row 500-Meters

*Rest - Try to start each round exactly six minutes apart.

CFFB SWOD:

A). & C). Deadlift 5-RM, Strict Pull Ups 3-x max reps

CFFB DWOD:

AMRAP in 15 minutes

Max Rep Pushups

Sprint 100-yards

*Count pushups and rounds for score