CFFM WOD 1.1.15
Happy New Year!!!
We are closed, enjoy the day and start the New Year off right by watching some football!
Who are you rooting for?
CROSSFIT FORT MYERS - 10YRS STRONG
12.31.2014
12.30.2014
12.31.14
CFFM WOD Wednesday 12.31.14
The final HUMP D-a-a-a-y-y-y of 2014!!!
New Years Eve Chipper:
Row 1000m
30 x Burpee Box Jump
40 x Sit Ups
50 x KBS
Run 300m
50 x Walking Lunge
Run 300m
50 x KBS
40 x Sit Ups
30 x Burpee Box Jump
Done!!!
Have a safe and fun New Year celebration, we'll see you in 2015!
The final HUMP D-a-a-a-y-y-y of 2014!!!
New Years Eve Chipper:
Row 1000m
30 x Burpee Box Jump
40 x Sit Ups
50 x KBS
Run 300m
50 x Walking Lunge
Run 300m
50 x KBS
40 x Sit Ups
30 x Burpee Box Jump
Done!!!
Have a safe and fun New Year celebration, we'll see you in 2015!
12.29.2014
12.30.14
CFFM WOD Tuesday 12.30.14
"5-7-9"
10 rounds for time of:
Deadlift 135lbs/225lbs x 5 reps
Hand release push up x 7 reps
Wall Ball Shot 14lbs/20lbs x 9 reps
*This is a partner WOD. Partner's alternate work, both complete all the reps.
"5-7-9"
10 rounds for time of:
Deadlift 135lbs/225lbs x 5 reps
Hand release push up x 7 reps
Wall Ball Shot 14lbs/20lbs x 9 reps
*This is a partner WOD. Partner's alternate work, both complete all the reps.
12.28.2014
12.29.14
CFFM WOD Monday 12.29.14
"The Triad"
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Power Clean @ 95lbs/135lbs
Burpee over the bar
Strict pull ups
*This is a partner WOD. Partner's alternate work, both complete all the reps.
Hope you had a great weekend, welcome back!!! Monday FUNday
"The Triad"
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Power Clean @ 95lbs/135lbs
Burpee over the bar
Strict pull ups
*This is a partner WOD. Partner's alternate work, both complete all the reps.
Hope you had a great weekend, welcome back!!! Monday FUNday
12.25.2014
12.26.14
CFFM WOD Friday 12.26.14 "FESTIVUS FOR THE REST OF US" 20-min AMRAP of 5 x Burpees, 5 x Slam Ball, 10 x Pull Ups, 5 x Slam Ball, 15 x Push Ups, 5 x Slam Ball, 20 x Air Squats then run 100 meters carrying slam ball. TGIF!!!
12.24.2014
12.23.2014
12.24.14
12 days of X-mas
45 min Time Cap
1 Rope Climb
2 Ground to OH 75#/95#
3 Box Jump 20"/24"
4 Front Squats 75#/95#
5 Push Ups
6 KBS 16k/24k
7 Jumping Lunges
8 WBS 14#/20#
9 Toes-2-Bar
10 Goblet Squats 16k/24k
11 Pull-ups
12 Burpees
Perform the WOD just like the song. Work down the list by performing the first movement then the second and first, then the third, second, first......etc
12.22.2014
12.23.14
CFFM WOD Tuesday 12.23.14 Two-4-Tuesday!
"JACK"
20-min AMRAP of
Push Press 75/115 x 10 reps
KBS 16k/24k x 10 reps
Box Jump 20"/24" x 10 reps
*This is a partner WOD. One person works while the other rests, alternating work at each station. Both partners complete all the work on each round. Score total rounds/reps.
"JACK"
20-min AMRAP of
Push Press 75/115 x 10 reps
KBS 16k/24k x 10 reps
Box Jump 20"/24" x 10 reps
*This is a partner WOD. One person works while the other rests, alternating work at each station. Both partners complete all the work on each round. Score total rounds/reps.
12.21.2014
12.22.14
CFFM WOD Monday 12.22.14
"FORREST"
3RFT of
20 L-Pullups
30 T2B
40 Burpees
800m Run
http://youtu.be/442o6CsQWak
"FORREST"
3RFT of
20 L-Pullups
30 T2B
40 Burpees
800m Run
http://youtu.be/442o6CsQWak
12.19.2014
12.18.2014
12.18.14
CFFM WOD Thursday 12.18.14.
Strength: Press 1 x AMAP @ 90%.
*Reference 6.13.14. Conditioning "Tabata Cindy" Complete 8 rds of Tabata Pull Ups, rest 1-min, 8 rds of Tabata Push Ups, rest 1-min, 8 rds of Tabata Air Squats. *Score lowest round of each movement.
Extra Strength: Dips x 50, partition reps as needed.
http://youtu.be/GN4kRtvKrRY
Strength: Press 1 x AMAP @ 90%.
*Reference 6.13.14. Conditioning "Tabata Cindy" Complete 8 rds of Tabata Pull Ups, rest 1-min, 8 rds of Tabata Push Ups, rest 1-min, 8 rds of Tabata Air Squats. *Score lowest round of each movement.
Extra Strength: Dips x 50, partition reps as needed.
http://youtu.be/GN4kRtvKrRY
12.16.2014
12.17.14
CFFM WOD Wednesday 12.17.14 Hump D-a-a-a-y-y-y!!!
Strength: Power Clean 1-RM.
Conditioning: From CrossFit HQ 12.1.14 For time 75 x Kettlebell Swings (16k/24k), Run 1-mile, 75 x KBS.
Extra Conditioning: Row 4 x 1-min, AFAP for max distance, rest as needed between rounds for full recovery.
http://youtu.be/zBIWpPfc6NY
Strength: Power Clean 1-RM.
Conditioning: From CrossFit HQ 12.1.14 For time 75 x Kettlebell Swings (16k/24k), Run 1-mile, 75 x KBS.
Extra Conditioning: Row 4 x 1-min, AFAP for max distance, rest as needed between rounds for full recovery.
http://youtu.be/zBIWpPfc6NY
12.15.2014
12.16.14
CFFM WOD Tuesday 12.16.14.
Strength: Bench Press 1 x AMAP @ 90%. How much ya bench? Recalculate working max for next wave!
Conditioning: 3RFT of 21 x WBS @ 14#/20#, 15 x Burpees, Run 300m.
CORE Garhammar Raise x 20-40, partition reps as needed.
http://youtu.be/6mtRCw9EV9U
Strength: Bench Press 1 x AMAP @ 90%. How much ya bench? Recalculate working max for next wave!
Conditioning: 3RFT of 21 x WBS @ 14#/20#, 15 x Burpees, Run 300m.
CORE Garhammar Raise x 20-40, partition reps as needed.
http://youtu.be/6mtRCw9EV9U
12.14.2014
12.15.14
CFFM WOD Monday 12.15.14.
Strength: Back Squat 1 x AMAP @ 90%.
Conditioning: With a clock set for 12-minutes: 1min GTOH @ 95lbs/135lbs, 1min DU, 2min GTOH, 2min DU, 3min GTOH, 3min DU.
Extra Strength Pendlay Row 4 x 8-10.
http://youtu.be/8miqQQJEsO0
Strength: Back Squat 1 x AMAP @ 90%.
Conditioning: With a clock set for 12-minutes: 1min GTOH @ 95lbs/135lbs, 1min DU, 2min GTOH, 2min DU, 3min GTOH, 3min DU.
Extra Strength Pendlay Row 4 x 8-10.
http://youtu.be/8miqQQJEsO0
12.13.2014
12.12.2014
12.11.2014
12.12.14
CFFM WOD Friday 12.12.14.
Strength: Deadlift 3 x 3+ @ 85%.
Conditioning: TGIF Partner WOD! 20-min AMRAP of 5 x Strict Handstand Push Up, 10 x Strict Pull Up, 15 x Slam Ball. Partners alternate work, both partners complete all the reps!
http://youtu.be/7gLEmS4nwi0
Strength: Deadlift 3 x 3+ @ 85%.
Conditioning: TGIF Partner WOD! 20-min AMRAP of 5 x Strict Handstand Push Up, 10 x Strict Pull Up, 15 x Slam Ball. Partners alternate work, both partners complete all the reps!
http://youtu.be/7gLEmS4nwi0
12.10.2014
12.11.14
CFFM WOD Thursday 12.11.14.
Strength: Press 3 x 3+ @ 85%.
Conditioning: Thursday Chipper! For time complete: 50 x DU (100 singles), 30 x Overhead Lunge @ 45#/25#, 30 x Push Ups, Run 300m with weight plate, 30 x T2B, Run 300m with weight plate, 30 x Push Ups, 30 x OH Lunge @ 45#/25#, 50 x DU. You are welcome.
http://youtu.be/IJZpz5C1dAA
Strength: Press 3 x 3+ @ 85%.
Conditioning: Thursday Chipper! For time complete: 50 x DU (100 singles), 30 x Overhead Lunge @ 45#/25#, 30 x Push Ups, Run 300m with weight plate, 30 x T2B, Run 300m with weight plate, 30 x Push Ups, 30 x OH Lunge @ 45#/25#, 50 x DU. You are welcome.
http://youtu.be/IJZpz5C1dAA
12.09.2014
12.10.14
CFFM WOD Wednesday 12.10.14 Hump D-a-a-a-y-y-y!!!
Strength/Skill: 2-Position Power Clean (top down, below knee > floor) 5 x 2 AHAP.
Conditioning: *Refer to 8.4.14. 7-min AMRAP of 3 x Burpee, 10 x WBS, 6 x Burpee, 10 x WBS, 9 x Burpee, 10 x WBS, 12 x Burpee, 10 x WBS.... continue adding three burpees to each round until time expires. Score total reps. Rx'd = 20#/14#.
Extra Conditioning: Sprint 8 x 200m @ 90% Rest 2:1
http://youtu.be/ybIjnBFpZFQ
Strength/Skill: 2-Position Power Clean (top down, below knee > floor) 5 x 2 AHAP.
Conditioning: *Refer to 8.4.14. 7-min AMRAP of 3 x Burpee, 10 x WBS, 6 x Burpee, 10 x WBS, 9 x Burpee, 10 x WBS, 12 x Burpee, 10 x WBS.... continue adding three burpees to each round until time expires. Score total reps. Rx'd = 20#/14#.
Extra Conditioning: Sprint 8 x 200m @ 90% Rest 2:1
http://youtu.be/ybIjnBFpZFQ
12.08.2014
12.9.14
CFFM WOD Tuesday 12.9.14.
*Introduction to Crossover Symmetry program, 30-days to healthy shoulders!*
Strength: Bench Press 3 x 3+ @ 85%.
Conditioning: Option 1.) Row 2k TT, Option 2.) Run 1-mile TT.
Extra Strength: Pendlay Row 4 x 8-10, AHAP.
*Introduction to Crossover Symmetry program, 30-days to healthy shoulders!*
Strength: Bench Press 3 x 3+ @ 85%.
Conditioning: Option 1.) Row 2k TT, Option 2.) Run 1-mile TT.
Extra Strength: Pendlay Row 4 x 8-10, AHAP.
12.07.2014
12.8.14
CFFM WOD Monday 12.8.14.
Strength: Back Squat 3 x 3+ @ 85%.
Conditioning: For time *Buy-in: Row 600m, 3rds of 21 x KBS, 12 x Pull Ups, *Cash-out: Run 600m.
CORE Garhammer Raise x 20-40, partition reps as needed.
http://youtu.be/dBURnGFp504
Strength: Back Squat 3 x 3+ @ 85%.
Conditioning: For time *Buy-in: Row 600m, 3rds of 21 x KBS, 12 x Pull Ups, *Cash-out: Run 600m.
CORE Garhammer Raise x 20-40, partition reps as needed.
http://youtu.be/dBURnGFp504
12.06.2014
12.05.2014
12.04.2014
12.5.14
CFFM WOD Friday 12.5.14 TGIF!!!
Strength: Deadlift 3 x 3+ @ 80%
Conditioning, Ahhh Throw Back Friday! *Refer to 1.23.14. 150 Push Ups for time. Every time you fail a rep or rest on the ground count a penalty. You must immediately sprint 100-meters.
Extra Strength: Dips x 50, partition reps as needed.
http://youtu.be/6JgGPWoYXqk
Strength: Deadlift 3 x 3+ @ 80%
Conditioning, Ahhh Throw Back Friday! *Refer to 1.23.14. 150 Push Ups for time. Every time you fail a rep or rest on the ground count a penalty. You must immediately sprint 100-meters.
Extra Strength: Dips x 50, partition reps as needed.
http://youtu.be/6JgGPWoYXqk
12.03.2014
12.4.14
CFFM WOD Thursday 12.4.14
Strength: Press 3 x 3+ @ 80%
Conditioning - Athlete's Choice: Within a 10-min time cap complete "Isabel" (30 x Snatches @ 95#/135#) or "Randy" (75 x Snatches @ 55#/75#)
Extra Conditioning: Row 4 x 1-min, AFAP for max distance, rest as needed between rounds for full recovery.
http://youtu.be/IcJB6t2GTfM
Strength: Press 3 x 3+ @ 80%
Conditioning - Athlete's Choice: Within a 10-min time cap complete "Isabel" (30 x Snatches @ 95#/135#) or "Randy" (75 x Snatches @ 55#/75#)
Extra Conditioning: Row 4 x 1-min, AFAP for max distance, rest as needed between rounds for full recovery.
http://youtu.be/IcJB6t2GTfM
12.02.2014
12.3.14
CFFM WOD Wednesday 12.3.14 Hump D-a-a-a-y-y-y!!!
Strength/Skill: 3-Position Power Clean (top down, power position > below knee > floor) 5 x 2 AHAP. Start with a light weight, gradually increase weight on each set as form/technique allows.
Conditioning: Complete five (5) 90-second rounds, consecutively without rest. Your buy-in for rounds 1, 3 & 5 is 10 x Front Squats @ 95#/135#. Your buy-in for rounds 2 & 4 is Sprint 100m. With the remainder of time left in each round perform max rep burpees over the bar. Score total burpees for all five rounds.
CORE Dead Bugs x 50, partition reps as needed.
http://youtu.be/VFDnFx0lkwI
Strength/Skill: 3-Position Power Clean (top down, power position > below knee > floor) 5 x 2 AHAP. Start with a light weight, gradually increase weight on each set as form/technique allows.
Conditioning: Complete five (5) 90-second rounds, consecutively without rest. Your buy-in for rounds 1, 3 & 5 is 10 x Front Squats @ 95#/135#. Your buy-in for rounds 2 & 4 is Sprint 100m. With the remainder of time left in each round perform max rep burpees over the bar. Score total burpees for all five rounds.
CORE Dead Bugs x 50, partition reps as needed.
http://youtu.be/VFDnFx0lkwI
12.01.2014
12.2.14
CFFM WOD Tuesday 12.2.14.
Strength: Bench Press 3 x 3+ @ 80%
Conditioning: For time 50 x DU, 21 x KBS, 40 x DU, 15 x KBS, Run 300m, 15 x KBS, 40 x DU, 21 x KBS, 50 x DU.
Extra Strength Pendlay Row 4 x 8-10
*How to perform the Pendlay Row:
http://youtu.be/ZlRrIsoDpKg
Strength: Bench Press 3 x 3+ @ 80%
Conditioning: For time 50 x DU, 21 x KBS, 40 x DU, 15 x KBS, Run 300m, 15 x KBS, 40 x DU, 21 x KBS, 50 x DU.
Extra Strength Pendlay Row 4 x 8-10
*How to perform the Pendlay Row:
http://youtu.be/ZlRrIsoDpKg
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