Open Gym Day, Classes @ 6am, 7am, 8am, 9am, 5pm, 6pm. Work on:
Recovery/Mobility, Strength, Technique, CFG Prep, or make-up a missed WOD from
earlier in the week!
CROSSFIT FORT MYERS - 10YRS STRONG
2.29.2012
2.28.2012
2.29.12
15-min AMRAP of: *1K Row Buy-in* Burpee + SDLHP ascending ladder by 3's. Rx'd weights: 95#/65#. Start the clock. After completing the 1000-Meter Row you have the remaining time to work your way as far up the "ladder" of reps as possible. Start with 3 x burpees and 3 x SDLHP, then 6 x burpees and 6 x SDLHP, 9 & 9, 12 & 12, etc.
2.27.2012
2.28.12
CFG Open WOD #1 from 2011: 10-min AMRAP of 30 x Double Unders, 15 Power Snatch (ground-2-overhead) @ 53#/75#. Compare your score from last year! Plus, accessory strength work.
2.26.2012
2.25.2012
2.24.2012
2.23.2012
2.24.12
Crossfit Open WOD #1: Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees.=====This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.=====
2.22.2012
2.23.12
Open Gym Day, Classes @ 6am, 7am, 8am, 9am, 5pm, 6pm. Work on: Recovery/Mobility, Strength, Technique, CFG Prep, or make-up a missed WOD from earlier in the week.
2.21.2012
2.22.12
15-min AMRAP: 150 DU buy-in, then Box Jump + Overhead Squat ascending ladder by 3's. [3 x box jump, 3 x ohs, 6 x box jump, 6 x ohs, 9 x box jump, etc.] Rx'd weights: 95#/65#.
2.20.2012
2.19.2012
2.20.12
Met-Con Monday! 4 rounds of Row 500-M, Run 400-M. Each round timed seperately. Rest as needed between rounds. Post WOD Mobility.
2.18.2012
2.17.2012
2.16.2012
2.17.12
TGIF Chipper WOD: For time complete, 50-Cal Row, 40 x 1-arm KB or DB Snatch (20 L/20 R) @ AHAP, 30 x Burpees. Accessory Strength Work (Upper).
2.15.2012
2.16.12
15-min AMRAP of Run 200-Meters, 100-ft Walking Lunges. Accessory Strength Work (Gymnastics/Upper) "Death by push ups" or "Death by toes-2-bar"
2.14.2012
2.15.12
"DT" Five rounds for time of: 155 pound Deadlift, 12 reps, 155 pound Hang power clean, 9 reps, 155 pound Push jerk, 6 reps. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
2.13.2012
2.14.12
Happy Valentine's Day! Strength + Mobility: Refer to 1.23.12, Lower Body Emphasis - Back Squat 5, 5, 5, 5, 5 + Squat Therapy Work from MWOD, see part one here http://www.mobilitywod.com/2012/02/prog-13-squat-cycle.html and part two here http://www.mobilitywod.com/2012/02/prog-22-squat-cycle.html
2.12.2012
2.13.12
Posted by CF HQ on 12.17.11: 5 RFT of 20 x Pull Ups, 30 x KBS @ 16k/24k, 40 x Double unders. Post WODStretch/Mobility.
2.10.2012
2.11.12
The weekend is here! Open Gym 8am > 10am. **On-Ramp Instructional Class from 8am > 9am - Power Clean**
2.09.2012
2.08.2012
2.9.12
"Jason" posted by CFHQ 08.02.07 in honor of S01 (SEAL) Jason Dale Lewis, who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. ===== For time complete: 100 Air Squats, 5 Muscle Ups, 75 Air Squats, 10 Muscle Ups, 50 Air Squats, 15 Muscle Ups, 25 Air Squats, 20 Muscle Ups. **Scale as needed. Sub 3:1 Pull Ups + Push Ups for Muscle Up** =====
2.07.2012
2.8.12
*Recovery/Mobility/Practice Gymnastics Skill Set from http://www.gymnasticswod.com ... if you missed a WOD from earlier in the week, make it up today!
2.06.2012
2.7.12
[Posted by CFHQ on 12.22.11] For time: Run 1000-Meters, + 100 Push Ups, + 10 Snatches @ 135#/95#. ===== Accessory Strength Work.
2.05.2012
2.6.12
"Tommy V" In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. ==== For time complete: 21 Thrusters @ 115#, 12 Rope Climbs, 15 Thrusters @ 115#, 9 Rope Climbs, 9 Thrusters @ 115#, 6 Rope Climbs.
2.04.2012
2.03.2012
2.02.2012
2.01.2012
2.2.12
*Mobility/Recovery/Gymnastics Skill Day* ===== Special class schedule: 8am, 9am, 5pm, 6pm ONLY
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