CROSSFIT FORT MYERS - 10YRS STRONG
2.21.2015
2.22.15
CFFM WOD Sunday 2.22.15 - OFF/Closed. Good luck to our Barbell Club as they compete today in Melbourne at the R.A.W. United Support The Troops Open Powerlifting Meet! http://stronglife610.net/r-a-w-united-powerlifting-federat…/
2.20.2015
2.21.15
CFFM WOD Saturday 2.21.15 - OFF/Closed. The gym is closed today because our people are competing at the Saint Valentine's Day Massacre Event hosted by CrossFit Hurt in Cape Coral. Come cheer on your fellow CrossFitters! Event info here https://www.facebook.com/pages/The-Saint-Valentines-Day-Massacre/1521192728163700
2.19.2015
2.20.15 COMP PRACTICE WEEK
CFFM WOD Friday 2.20.15 - COMPETITION PRACTICE WEEK, Day #5.
*Refer to CFG Open WOD 14.3
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
Score total reps.
**Post WOD Mobility!!!**
http://youtu.be/MQR7O66uZw4
*Refer to CFG Open WOD 14.3
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
Score total reps.
**Post WOD Mobility!!!**
http://youtu.be/MQR7O66uZw4
2.18.2015
2.19.15 COMP PRACTICE WEEK
CFFM WOD Thursday 2.19.15 - COMPETITION PRACTICE WEEK, Day #4.
*Refer to CFG Open WOD 11.4
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups
Score rounds and reps.
**Post WOD Mobiltity!!!**
http://youtu.be/9m1-jWLd8vI
*Refer to CFG Open WOD 11.4
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups
Score rounds and reps.
**Post WOD Mobiltity!!!**
http://youtu.be/9m1-jWLd8vI
2.17.2015
2.18.15 COMP PRACTICE WEEK
CFFM WOD Wednesday 2.18.15 - COMPETITION PRACTICE WEEK, Day #3.
*Refer to CFG Open WOD 11.6, CFG Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Score total reps.
**Post WOD Mobility!!!**
http://youtu.be/_nlGXXQyxJ8
*Refer to CFG Open WOD 11.6, CFG Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Score total reps.
**Post WOD Mobility!!!**
http://youtu.be/_nlGXXQyxJ8
2.16.2015
2.17.15 COMP PRACTICE WEEK
CFFM WOD Tuesday 2.17.15 - COMPETITION PRACTICE WEEK, Day #2.
Instrucor led dynamic warm-up, then...
Strength: Press 1 x AMAP @ 75%. Recalculate working max.*Refer to 1.6.15,1.28.15.
Conditioning: Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swing, 12 reps
12 Hand Release Push-Ups
If 72 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 144 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 216 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Score completed rounds and reps.
**Post WOD Mobility!!!**
http://youtu.be/kHtt49_Pljw
Instrucor led dynamic warm-up, then...
Strength: Press 1 x AMAP @ 75%. Recalculate working max.*Refer to 1.6.15,1.28.15.
Conditioning: Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swing, 12 reps
12 Hand Release Push-Ups
If 72 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 144 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 216 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Score completed rounds and reps.
**Post WOD Mobility!!!**
http://youtu.be/kHtt49_Pljw
2.15.2015
2.16.15 COMP PRACTICE WEEK
CFFM WOD Monday 2.16.15 - COMPETITION PRACTICE WEEK, DAY #1.
Instrucor led dynamic warm-up, then...
Strength: Back Squat 1 x AMAP @ 75%. Recalculate working max.*Refer to 1.5.15, 1.27.15.
Conditioning:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
20 x Double Unders
10 x Toes-2-Bar
From 3:00-6:00
2 rounds of:
25 x Double Unders
12 x Toes-2-Bar
From 6:00-9:00
2 rounds of:
30 x Double Unders
14 x Toes-2-Bar
Etc., following same pattern until you fail to complete both rounds. Score rounds and reps!
**Post WOD Mobility!!!**
http://youtu.be/SRzQYACti14
Instrucor led dynamic warm-up, then...
Strength: Back Squat 1 x AMAP @ 75%. Recalculate working max.*Refer to 1.5.15, 1.27.15.
Conditioning:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
20 x Double Unders
10 x Toes-2-Bar
From 3:00-6:00
2 rounds of:
25 x Double Unders
12 x Toes-2-Bar
From 6:00-9:00
2 rounds of:
30 x Double Unders
14 x Toes-2-Bar
Etc., following same pattern until you fail to complete both rounds. Score rounds and reps!
**Post WOD Mobility!!!**
http://youtu.be/SRzQYACti14
2.05.2015
2.6.15
CFFM WOD Friday 2.6.15 TGIF!!!
Instructor led Dynamic Squat warm-up, then...
Teams of 3 will compete in the following events: 1.) Max Back Squat tonnage in 12-minutes, Two minute break then, 2.) Max Distance Rope Climb Ascents (in feet).
Post-WOD Mobility
http://youtu.be/AD0uO7JGdZU
Instructor led Dynamic Squat warm-up, then...
Teams of 3 will compete in the following events: 1.) Max Back Squat tonnage in 12-minutes, Two minute break then, 2.) Max Distance Rope Climb Ascents (in feet).
Post-WOD Mobility
http://youtu.be/AD0uO7JGdZU
2.04.2015
2.5.15
CFFM WOD Thursday 2.5.15
"Danny" 20-min AMRAP of 30 x Box Jump 24"/20", 20 x Push Press 115lbs/75lbs, 30 x Pull Ups.
http://youtu.be/4DklYEgBLh0
"Danny" 20-min AMRAP of 30 x Box Jump 24"/20", 20 x Push Press 115lbs/75lbs, 30 x Pull Ups.
http://youtu.be/4DklYEgBLh0
2.03.2015
2.4.15
CFFM WOD Wednesday 2.4.15 Hump D-a-a-a-y-y-y!!!
Instructor led Dynamic Deadlift warm-up, then...
Strength: Deadlift 3 x 10+ @ 67.5% refer to 1.13.15.
Conditioning "EMOM x 10"
At the top of minutes 1, 3, 5, 7, 9 perform 12 x Slam Balls. At the top of minutes 2, 4, 6, 8, 10 perform 24 x Mountain Climbers (L + R = 1)
Finisher: Ring Dips x 100
http://youtu.be/P2r3yNnJq-0
Instructor led Dynamic Deadlift warm-up, then...
Strength: Deadlift 3 x 10+ @ 67.5% refer to 1.13.15.
Conditioning "EMOM x 10"
At the top of minutes 1, 3, 5, 7, 9 perform 12 x Slam Balls. At the top of minutes 2, 4, 6, 8, 10 perform 24 x Mountain Climbers (L + R = 1)
Finisher: Ring Dips x 100
http://youtu.be/P2r3yNnJq-0
2.02.2015
2.3.15
CFFM WOD Tuesday 2.3.15
Instructor led Dynamic CNJ Warm Up, then...
Strength/Skill: Clean and Jerk 5x2+1 (Refer to 1.12.15)
Conditioning: Tabata Row (Calories for reps), rest 1-min, Tabata Burpees, rest 1-min, Tabata Lunges. *Score total reps.
Finisher: Pendlay Rows 3x10-12. Add 5lbs from last workout.
http://youtu.be/grxVHi5LpRo
Instructor led Dynamic CNJ Warm Up, then...
Strength/Skill: Clean and Jerk 5x2+1 (Refer to 1.12.15)
Conditioning: Tabata Row (Calories for reps), rest 1-min, Tabata Burpees, rest 1-min, Tabata Lunges. *Score total reps.
Finisher: Pendlay Rows 3x10-12. Add 5lbs from last workout.
http://youtu.be/grxVHi5LpRo
1.29.2015
1.30.15
CFFM WOD Friday 1.30.15 TGIF!!!
Field Day Fun Day smile emoticon
Event 1.) Tire Flip AMRAP in 3-minutes.
Event 2.) Sandbag Shouldering AMRAP in 3-minutes.
Event 3.) Sled Push AMRAP in 3-minutes.
Prepare to get dirty! Seriously, and wear long sleeve t-shirts if you have them for protection against the tires. We'll have some fun with this one gang!
http://youtu.be/aEL9f81F8Do
Field Day Fun Day smile emoticon
Event 1.) Tire Flip AMRAP in 3-minutes.
Event 2.) Sandbag Shouldering AMRAP in 3-minutes.
Event 3.) Sled Push AMRAP in 3-minutes.
Prepare to get dirty! Seriously, and wear long sleeve t-shirts if you have them for protection against the tires. We'll have some fun with this one gang!
http://youtu.be/aEL9f81F8Do
1.28.2015
1.29.15
CFFM WOD Thursday 1.29.15.
Instructor led Snatch warm up, then
Strength: Power Snatch + OHS + Snatch 5 x 1 + 1 + 2.
*Start light, gradually add weight as form allows. Refer to work completed on 1.7.15.
Conditioning: CrossFit Benchmark WOD "ANNIE" 50-40-30-20-10 rep rounds for time (15min cap) of Double Unders and Sit Ups.
Finisher: Pendlay Rows 3 x 10-12. Add 5lbs from last workout.
http://youtu.be/h7XjUbUpeHE
Instructor led Snatch warm up, then
Strength: Power Snatch + OHS + Snatch 5 x 1 + 1 + 2.
*Start light, gradually add weight as form allows. Refer to work completed on 1.7.15.
Conditioning: CrossFit Benchmark WOD "ANNIE" 50-40-30-20-10 rep rounds for time (15min cap) of Double Unders and Sit Ups.
Finisher: Pendlay Rows 3 x 10-12. Add 5lbs from last workout.
http://youtu.be/h7XjUbUpeHE
1.27.2015
1.28.15
CFFM WOD Wednesday 1.28.15 Hump D-a-a-a-y-y-y!!!
Instructor led Dynamic Press warm up, then
Strength: Press 3 x 10+ @ 67.5%.
Conditioning: 7min AMRAP of Burpees x 7 reps, Russian KB Swings (16k/24k) x 21 reps. Score rounds and reps.
Finisher: Option 1. Run 5 x 200m Shuttle Sprint (4x50m) AFAP. Option 2. Row 5 x 125m AFAP. Rest 1min.
http://youtu.be/euPkEWCO87s
Instructor led Dynamic Press warm up, then
Strength: Press 3 x 10+ @ 67.5%.
Conditioning: 7min AMRAP of Burpees x 7 reps, Russian KB Swings (16k/24k) x 21 reps. Score rounds and reps.
Finisher: Option 1. Run 5 x 200m Shuttle Sprint (4x50m) AFAP. Option 2. Row 5 x 125m AFAP. Rest 1min.
http://youtu.be/euPkEWCO87s
1.26.2015
1.27.15
CFFM WOD Tuesday 1.27.15.
Instructor led Dynamic Squat warm up, then
Strength: Back Squat 3 x 10+ @ 67.5%.
Conditioning: 7min AMRAP of Slam Ball and Pull Ups x 3's. 3,3,6,6,9,9,12,12... continue adding three reps per movement. Score total reps.
Finisher: 100 x Ring Push Ups.
http://youtu.be/7gLEmS4nwi0
Instructor led Dynamic Squat warm up, then
Strength: Back Squat 3 x 10+ @ 67.5%.
Conditioning: 7min AMRAP of Slam Ball and Pull Ups x 3's. 3,3,6,6,9,9,12,12... continue adding three reps per movement. Score total reps.
Finisher: 100 x Ring Push Ups.
http://youtu.be/7gLEmS4nwi0
1.25.2015
1.26.15
CFFM WOD Monday 1.26.15
Did you have a good weekend?
"Monday Gone Really BAD" Four rounds of Row (Calories) > Burpee (Reps) > Hang Power Clean @ 75lbs/55lbs (Reps) > Box Jump @ 24"/20"" (Reps) > Thruster @ 75lbs/55lbs (Reps).
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Thank you very much.
http://youtu.be/88jwDZtP35c
Did you have a good weekend?
"Monday Gone Really BAD" Four rounds of Row (Calories) > Burpee (Reps) > Hang Power Clean @ 75lbs/55lbs (Reps) > Box Jump @ 24"/20"" (Reps) > Thruster @ 75lbs/55lbs (Reps).
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Thank you very much.
http://youtu.be/88jwDZtP35c
1.24.2015
1.23.2015
1.22.2015
1.23.15
CFFM WOD Friday 1.23.15 T-G-I-F!!!
Instructor led Deadlift warm-up/skill session:
2 x Hang Power Clean EMOM x 8-minutes, then
WOD: "Diane" 21-15-9 rep rounds for time of Deadlift @ 155lbs/225lbs, and HSPU. *All deadlift reps come to a DEAD stop, NO DROPS from the top!!! Be disciplined. 10-minute time cap, then
Finisher: 1-mile Tempo Run at no more than 75% effort of best time trial.
Post-WOD Mobility! The weekend is here, you made it!!!
http://youtu.be/_z6JgP219T8
Instructor led Deadlift warm-up/skill session:
2 x Hang Power Clean EMOM x 8-minutes, then
WOD: "Diane" 21-15-9 rep rounds for time of Deadlift @ 155lbs/225lbs, and HSPU. *All deadlift reps come to a DEAD stop, NO DROPS from the top!!! Be disciplined. 10-minute time cap, then
Finisher: 1-mile Tempo Run at no more than 75% effort of best time trial.
Post-WOD Mobility! The weekend is here, you made it!!!
http://youtu.be/_z6JgP219T8
1.22.15
CFFM WOD Thursday 1/22/15
Instructor led Snatch/OHS Warm up, then
Strength: Snatch Push Press + OHS, 5X3+2
Conditioning: 7 min AMRAP of 10X WBS @ 14#/20#, 10X Burpees.
Finisher: Pendlay Row 3X10-12 *Add 5 lbs from last workout.
Instructor led Snatch/OHS Warm up, then
Strength: Snatch Push Press + OHS, 5X3+2
Conditioning: 7 min AMRAP of 10X WBS @ 14#/20#, 10X Burpees.
Finisher: Pendlay Row 3X10-12 *Add 5 lbs from last workout.
1.20.2015
1.21.15
CFFM WOD Wednesday 1.21.15 Hump D-a-a-a-y-y-y!!!
Instructor led Dynamic Bench Press warm up, then
Teams of three will compete in the following events:
1.) Max bench press tonnage in 12 minutes.
Two minute break, then
2.) Row max distance (kilometers) in 12 minutes.
Finisher: CORE - Dead Bugs x 50
Post-WOD Mobility/Crossover Symmetry
http://youtu.be/k3Mvyt4pBQQ
Instructor led Dynamic Bench Press warm up, then
Teams of three will compete in the following events:
1.) Max bench press tonnage in 12 minutes.
Two minute break, then
2.) Row max distance (kilometers) in 12 minutes.
Finisher: CORE - Dead Bugs x 50
Post-WOD Mobility/Crossover Symmetry
http://youtu.be/k3Mvyt4pBQQ
1.19.2015
1.20.15
CFFM WOD Tuesday 1.20.15
1.) Skill session: proper rowing technique
2.) WOD: "Angie" for time complete (in order) 100 pull ups, 100 push ups, 100 sit ups, 100 air squats. *Scale volume and movements as needed!
3.) Post-WOD Mobility
http://www.concept2.com/indoor-ro…/training/technique-videos
1.) Skill session: proper rowing technique
2.) WOD: "Angie" for time complete (in order) 100 pull ups, 100 push ups, 100 sit ups, 100 air squats. *Scale volume and movements as needed!
3.) Post-WOD Mobility
http://www.concept2.com/indoor-ro…/training/technique-videos
1.18.2015
1.19.15
CFFM WOD Monday 1.19.15
Welcome back from the weekend!
1.) Instructor led Snatch warm-up complex, then
2.) Within a 10-min time cap: 15 x Snatch, 8 x Burpee Over The Bar, 10 x Snatch, 8 x Burpee Over The Bar, 5 x Snatch, 8 x Burpee Over The Bar. Rx'd = 65lbs/95lbs.
3.) Front Squat w/Pause 5 x 3. *Keep the weight light, hold a full "One Mississippi" count at the bottom of each rep before driving hard out of the hole.
http://youtu.be/9amnoQBEEoI
Welcome back from the weekend!
1.) Instructor led Snatch warm-up complex, then
2.) Within a 10-min time cap: 15 x Snatch, 8 x Burpee Over The Bar, 10 x Snatch, 8 x Burpee Over The Bar, 5 x Snatch, 8 x Burpee Over The Bar. Rx'd = 65lbs/95lbs.
3.) Front Squat w/Pause 5 x 3. *Keep the weight light, hold a full "One Mississippi" count at the bottom of each rep before driving hard out of the hole.
http://youtu.be/9amnoQBEEoI
1.17.2015
1.16.2015
1.15.2015
1.16.15
CFFM WOD Friday 1.16.15 TGIF!!!
Instructor led warm-up, then
Strength/Skill: Split Jerk (from the rack) 5 x 3
Conditioning: Friday Chipper! For time,
Run 300m
30 x KBS (16k/24k)
20 x Strict Pull Ups
Run 200m
20 x KBS (16k/24k)
10 x Strict Pull Ups
30 x Burpees
10 x Strict Pull Ups
20 x KBS (16k/24k)
Run 200m
20 x Strict Pull Ups
30 x KBS (16k/24k)
Run 300m
Thank you very much!
http://youtu.be/mmYz2B4ur5Q
Instructor led warm-up, then
Strength/Skill: Split Jerk (from the rack) 5 x 3
Conditioning: Friday Chipper! For time,
Run 300m
30 x KBS (16k/24k)
20 x Strict Pull Ups
Run 200m
20 x KBS (16k/24k)
10 x Strict Pull Ups
30 x Burpees
10 x Strict Pull Ups
20 x KBS (16k/24k)
Run 200m
20 x Strict Pull Ups
30 x KBS (16k/24k)
Run 300m
Thank you very much!
http://youtu.be/mmYz2B4ur5Q
1.14.2015
1.15.15
CFFM WOD Thursday 1.15.15
Instructor led Dynamic Squat Warm-Up, then
1. WOD, for time complete 30 x Back Squat (Men use body weight, Women use 65% of body weight), Run 200m (4 x 50m), 30 x Burpees.
2. Strength Assistance: Pendlay Row 3 x 10-12 (add 5lbs from last workout)
3. CORE: Supine Knee Tuck x 50 (partition reps as needed, super-set w/Pendlay Row if desired).
http://youtu.be/Wt2Q-38DDnI
Instructor led Dynamic Squat Warm-Up, then
1. WOD, for time complete 30 x Back Squat (Men use body weight, Women use 65% of body weight), Run 200m (4 x 50m), 30 x Burpees.
2. Strength Assistance: Pendlay Row 3 x 10-12 (add 5lbs from last workout)
3. CORE: Supine Knee Tuck x 50 (partition reps as needed, super-set w/Pendlay Row if desired).
http://youtu.be/Wt2Q-38DDnI
1.13.2015
1.14.15
CFFM WOD Wednesday 1.14.15
HUMP D-a-a-a-y-y-y!!!
Time for skillz! Deconstructing "Mary"
20-min AMRAP (for quality, not score)
Around the world inverted handstand progression, x 1 "trip" 360-degrees - focus on stacking the hips over the shoulders to the limit of your flexibility and control.
Lunging pistol progression x 6 (3 x left/3 x right) - watch the video below, attempt the most difficult variation possible with good form and balance.
Supine ring pull ups w/scapular retraction x 6 - feet elevated if possible, strict movement with tempo of 3-1-3.
**Scale all movements/reps as needed! We are going for quality today people!!!**
http://youtu.be/tXDyWBqHGvM
HUMP D-a-a-a-y-y-y!!!
Time for skillz! Deconstructing "Mary"
20-min AMRAP (for quality, not score)
Around the world inverted handstand progression, x 1 "trip" 360-degrees - focus on stacking the hips over the shoulders to the limit of your flexibility and control.
Lunging pistol progression x 6 (3 x left/3 x right) - watch the video below, attempt the most difficult variation possible with good form and balance.
Supine ring pull ups w/scapular retraction x 6 - feet elevated if possible, strict movement with tempo of 3-1-3.
**Scale all movements/reps as needed! We are going for quality today people!!!**
http://youtu.be/tXDyWBqHGvM
1.12.2015
1.13.15
CFFM WOD Tuesday 1.13.15
Instructor led Dynamic Deadlift Warm-Up, then
Strength: Deadlift 3 x 10 @ 60%
Conditioning: 7min AMRAP of 1-arm KB Push Press (5 x Left/5 x Right) @ 16k/24k, 10 x Box Jumps @ 20"/24".
Finisher: Sprintzzz! 6 x 100m Shuttle (4 x 25m) AFAP, rest 1min between rounds.
Post WOD Mobility.
Terrible Tuesday, Get some!!!
http://youtu.be/jvPvzIy_320
Instructor led Dynamic Deadlift Warm-Up, then
Strength: Deadlift 3 x 10 @ 60%
Conditioning: 7min AMRAP of 1-arm KB Push Press (5 x Left/5 x Right) @ 16k/24k, 10 x Box Jumps @ 20"/24".
Finisher: Sprintzzz! 6 x 100m Shuttle (4 x 25m) AFAP, rest 1min between rounds.
Post WOD Mobility.
Terrible Tuesday, Get some!!!
http://youtu.be/jvPvzIy_320
1.11.2015
1.12.15
CFFM WOD Monday 1.12.15
Instructor led warm-up, then:
Strength/Skill: Clean and Jerk 5 x 3 + 1
Conditioning: Tabata Burpees, rest 1min, Tabata Air Squats, rest 1min, Tabata Push Ups. *Score lowest round of each exercise.
Finisher: Ring Dips x 100 (Focus on position!)
Post-WOD Mobility
http://youtu.be/2Vymm8nH4wM
Instructor led warm-up, then:
Strength/Skill: Clean and Jerk 5 x 3 + 1
Conditioning: Tabata Burpees, rest 1min, Tabata Air Squats, rest 1min, Tabata Push Ups. *Score lowest round of each exercise.
Finisher: Ring Dips x 100 (Focus on position!)
Post-WOD Mobility
http://youtu.be/2Vymm8nH4wM
1.10.2015
1.09.2015
1.08.2015
1.9.15
CFFM WOD Friday 1.9.15 TGIF!!!
Instructor led Dynamic Bench Press Warm-Up
Strength I: Bench Press 3 x 10+ @ 60%
Strength II: Pendlay Row 3 x 10-12 AHAP
Conditioning: P-R-O-W-L-E-R ('nuff said)
http://youtu.be/ZlRrIsoDpKg?t=2m
Instructor led Dynamic Bench Press Warm-Up
Strength I: Bench Press 3 x 10+ @ 60%
Strength II: Pendlay Row 3 x 10-12 AHAP
Conditioning: P-R-O-W-L-E-R ('nuff said)
http://youtu.be/ZlRrIsoDpKg?t=2m
1.07.2015
1.8.15
CFFM WOD Thursday 1.8.15
Partner Up!
20-min AMRAP
30 x WBS (14lb/20lb)
20 x Box Jump (20"/24")
10 x T2B
*Partners SPLIT the work in half each round. One person works while the other rests. Exercises must be performed in the order written. Once you pick up the medicine ball to start the WOD, the ball may NEVER touch the ground, it must be held by one partner at all times. FOUL (if medicine ball is dropped at any point) = both partners perform 10 burpees on the spot!
**Spend the remainder of class catching up on your weekly mobility prescription! Friday is right around the corner
Partner Up!
20-min AMRAP
30 x WBS (14lb/20lb)
20 x Box Jump (20"/24")
10 x T2B
*Partners SPLIT the work in half each round. One person works while the other rests. Exercises must be performed in the order written. Once you pick up the medicine ball to start the WOD, the ball may NEVER touch the ground, it must be held by one partner at all times. FOUL (if medicine ball is dropped at any point) = both partners perform 10 burpees on the spot!
**Spend the remainder of class catching up on your weekly mobility prescription! Friday is right around the corner
1.06.2015
1.7.15
CFFM WOD Wednesday 1.7.15
HUMP D-a-a-a-y-y-y!!!
Instructor led Dynamic Snatch Warm-up
Strength: Power Snatch + OHS, 5 x 3 + 2
Conditioning: 3RFT of 30 x Russian KB Swings @ 16k/24k, 30 x Walking Lunge, Run 300m.
Finisher: CORE Dead Bugs x 50
http://youtu.be/S4MbswFZWq4
HUMP D-a-a-a-y-y-y!!!
Instructor led Dynamic Snatch Warm-up
Strength: Power Snatch + OHS, 5 x 3 + 2
Conditioning: 3RFT of 30 x Russian KB Swings @ 16k/24k, 30 x Walking Lunge, Run 300m.
Finisher: CORE Dead Bugs x 50
http://youtu.be/S4MbswFZWq4
1.05.2015
1.6.15
CFFM WOD Tuesday 1.6.15
Instructor led Dynamic Press Warm-Up
Strength: Press 3 x 10+ @ 60%
Conditioning: 7min AMRAP of Slam Ball x 7 reps, DU x 21 reps. Score rounds and reps.
Finisher: 100 x Ring Push Ups
Post-WOD Mobility
Instructor led Dynamic Press Warm-Up
Strength: Press 3 x 10+ @ 60%
Conditioning: 7min AMRAP of Slam Ball x 7 reps, DU x 21 reps. Score rounds and reps.
Finisher: 100 x Ring Push Ups
Post-WOD Mobility
1.04.2015
1.5.15
WELCOME BACK!!!
CFFM WOD Monday 1.5.15
Instructor led Dynamic Squat Warm-Up
Strength: Back Squat 3 x 10+ @ 60%
Conditioning: (Refer to 1.6.14) 7min AMRAP of Burpees and Pull Ups x 3's. 3,3,6,6,9,9,12,12... continue adding three reps per movement. Score total reps.
Finisher: Run or Row. 6 x 200m Shuttle Run (4 x 50m) AFAP, rest 1-min. 6 x 250m Row AFAP, rest 1-min.
Post-WOD Mobility
Lots of stuff to do today gang, get in early, get warm, be ready to jump into 2015 full steam ahead! Thank you, lets make it a kick-ass year!!!
CFFM WOD Monday 1.5.15
Instructor led Dynamic Squat Warm-Up
Strength: Back Squat 3 x 10+ @ 60%
Conditioning: (Refer to 1.6.14) 7min AMRAP of Burpees and Pull Ups x 3's. 3,3,6,6,9,9,12,12... continue adding three reps per movement. Score total reps.
Finisher: Run or Row. 6 x 200m Shuttle Run (4 x 50m) AFAP, rest 1-min. 6 x 250m Row AFAP, rest 1-min.
Post-WOD Mobility
Lots of stuff to do today gang, get in early, get warm, be ready to jump into 2015 full steam ahead! Thank you, lets make it a kick-ass year!!!
1.03.2015
1.01.2015
1.2.15
CFFM WOD 1.2.15
Happy New Year!!! from the archives 1.5.2010. "You Complete Me" 20-min AMRAP: Run 400m, Hang Power Clean x 10 reps @ 75lbs/115lbs, Pull Ups x 10 reps. Get some!!!
Happy New Year!!! from the archives 1.5.2010. "You Complete Me" 20-min AMRAP: Run 400m, Hang Power Clean x 10 reps @ 75lbs/115lbs, Pull Ups x 10 reps. Get some!!!
Subscribe to:
Posts (Atom)